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        I Lost 130 Pounds on the Keto Diet and This Is How
    Mayra Wendolyne details how the low-carb diet helped her lose weight fast.
By Leah GrothJun 07, 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
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
low.carb.love/Instagram
By Leah GrothJun 07, 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
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Are you thinking about going on the keto diet? Lots of people claim that the low-carb way of eating has helped them lose tons of weight. Mayra Wendolyne (@LowCarbLove) is a keto devotee and weight loss influencer who lost 130 pounds on the diet. “Today I'm going to be telling you about my journey, how long I've been keto, low carb, the whole nine,” she says at the start of the clip. Here is exactly how she did it.
She Learned About Keto From a FriendShutterstock
“Let's talk about my story,” she says. “A lot of people always ask me how I found out about keto because I actually started keto before it became a trend before it was all trendy and viral and everything.” She explains that a friend of hers, who “had always dealt with weight issues,” was introduced to the low-carb lifestyle” and ended up doing “more of a carnivore keto diet.”
She explains that a lot of his diet consisted of ribeyes with eggs, meats, “a protein style burger with no tomato, no onion,” she says. “It was just a very carnivore focused, keto lifestyle.” After not seeing him for three months, he sent her a photo and he had lost 70 pounds.
She Learned It Was Similar to AtikinsShutterstock
“After that, I just started looking more and more into it, and I realized that it was somewhat like the Atkins diet, and I was like, ‘Oh my gosh.” She tried it for a week, lost 10 pounds, and was “sold after that.”
She Loves It Because She Is Willing to Sacrifice CarbsShutterstock
“I was like, keto is for me because I love veggies, and I love my proteins. And so I was willing to sacrifice the carbs – the rice, the pasta, the bread – in order to have those satiating fats that are so delicious and especially that gave me the results that I saw. So I was sold.”
“So a lot of you guys wonder how long have I been keto? So the answer is I have been on keto for about five years now, and I have been living a low-carb lifestyle for over ten years,” she reveals.
She Topped the Scale at 315 and Lost 135 PoundsShutterstock
“I originally started my journey at about 315 pounds. I've lost a total of 135 pounds,” she reveals. However, she admits that she goes up or down “10 pounds here or there, not gonna lie.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Have to Be Mindful of SnacksShutterstock
“I'm always just snacking and things like that. So, of course, if you are on a weight loss journey, you always have to be mindful and keep in mind that you have to eat to your goals, right? So even if something is keto, it doesn't mean that you go and eat like a whole box of cookies just because they're low carb or keto,” she says.
You Also Need to Be Calorie ConsciousShutterstock
“You need to be mindful, you need to be calorie conscious, because no matter what, in order for you to lose body fat and weight, you need to be in a calorie deficit. In order to lose weight, you need to be in a calorie deficit,” she points out.
You Can Build Muscle Without Being in a DeficitShutterstock
“You can lose body fat and convert it into muscle while not being in a calorie deficit. But you're, you're not gonna see the scale go down,” she points out.
She Lost 100 Pounds TwiceShutterstock
“So I have actually lost a hundred pounds twice in my life,” she continues. “So the first time I lost a hundred pounds in my first year, I was super, super strict. I was working out twice a day. I was in between a low-carb diet and severe calorie restriction, which is not what I recommend at all. It's actually really unhealthy. You mess up your metabolism; you slow it down.”
The Second Year It Was Harder to Lose WeightShutterstock
She lost 100 pounds the first year and 35 the second. “Remember, the closer you get to your goal weight, the harder it is for that weight to come off,” she says. However, “it was really, really difficult for me to keep that weight down. But I did it because I was always just so worried about being skinny or trying to be skinny. So, like my whole life, that's what was going through my head. I'm just so happy to be out of that mentality now.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
After Having a Baby, She Discovered AtkinsShutterstock
The second time she lost 100 pounds was after she had a baby. “Everyone was telling me like, ‘It's over for you. You're not gonna lose that weight.’” This was when she discovered Atkins. “I thought it was like the weirdest thing ever because you can eat bacon and mayonnaise, meats and cheese, and everything that, basically, for 15 years, I was programmed to be afraid of. All of a sudden, it was like what you could do to lose weight.”
She Lost Weight Fast with Low-Carb, Low-Fat EatingShutterstock
She tried it for a week and lost weight, starting with low-carb, low-fat, not incorporating bacon and mayo, losing 100 pounds in 6 months. “If you're not putting fats into your body, your body is going to burn your own fat,” she says.
Then, Embraced Higher Fat FoodsShutterstock
Then she switched to low carb, “but I did high fats,” she says, which included salmon and meats, ground beef, and avocado.
In General, She Doesn’t “Go Super, Super Crazy on Fats”Shutterstock
“So, for me personally, I have lived a keto lifestyle focused on protein and healthy fats. So I don't go super, super crazy on fats. Like, I'm never the person who’s gonna add a ton of butter to my steak. I just usually have a steak with some veggies and add maybe a little bit of butter, like a cream sauce, things like that. But I'm not like the one that's going to pour butter and coconut oil and, you know, things like that into my coffee.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
She Tracks Her Carbs, Not CaloriesShutterstock
“I'm still very calorie conscious, and I track my carbs versus calories. But I don't have to worry about that so much because I'm just naturally conscious of what I'm having and mindful,” she says.
She Lives a Keto LifestyleShutterstock
“So now I am currently living a keto lifestyle. I am a little more flexible with what I do. I don't weigh myself, I just kind of go gauged off of how my clothes are fitting me,” she says.
She Also Does Intermittent FastingShutterstock
“I am actively trying to intermittent fast a lot more and be more strict because that's kind of how I maintain my weight. I intermittently fast, and I don't like to track a lot,” she says. “So what I do is I fast and once I eat, I sit down and eat like a big meal or even like two small meals or medium-sized meals.”
Body Network’s Expert Weighs In on Ketodietdivatara/Instagram
While most experts agree that the keto diet will result in quick weight loss, many maintain it is not sustainable. “Ketogenic diets should not be followed long term,” says 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. “Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains for overall health but especially digestive health and disease prevention.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Body Network’s Expert Weighs In on Intermittent FastingShutterstock
As for intermittent fasting, it works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. “Intermittent fasting is also not a guarantee of weight loss, and often people see plateaus and weight gain after a period of time of intermittent fasting,” notes Collingwood.
💪🔥Body Booster: To lose body fat and weight, create a calorie deficit by being mindful and conscious of your calorie intake.
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        I Lost 130 Pounds on the Keto Diet and This Is How
    
low.carb.love/Instagram
By Leah GrothJun 07, 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
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Are you thinking about going on the keto diet? Lots of people claim that the low-carb way of eating has helped them lose tons of weight. Mayra Wendolyne (@LowCarbLove) is a keto devotee and weight loss influencer who lost 130 pounds on the diet. “Today I'm going to be telling you about my journey, how long I've been keto, low carb, the whole nine,” she says at the start of the clip. Here is exactly how she did it.
She Learned About Keto From a FriendShutterstock
“Let's talk about my story,” she says. “A lot of people always ask me how I found out about keto because I actually started keto before it became a trend before it was all trendy and viral and everything.” She explains that a friend of hers, who “had always dealt with weight issues,” was introduced to the low-carb lifestyle” and ended up doing “more of a carnivore keto diet.”
She explains that a lot of his diet consisted of ribeyes with eggs, meats, “a protein style burger with no tomato, no onion,” she says. “It was just a very carnivore focused, keto lifestyle.” After not seeing him for three months, he sent her a photo and he had lost 70 pounds.
She Learned It Was Similar to AtikinsShutterstock
“After that, I just started looking more and more into it, and I realized that it was somewhat like the Atkins diet, and I was like, ‘Oh my gosh.” She tried it for a week, lost 10 pounds, and was “sold after that.”
She Loves It Because She Is Willing to Sacrifice CarbsShutterstock
“I was like, keto is for me because I love veggies, and I love my proteins. And so I was willing to sacrifice the carbs – the rice, the pasta, the bread – in order to have those satiating fats that are so delicious and especially that gave me the results that I saw. So I was sold.”
“So a lot of you guys wonder how long have I been keto? So the answer is I have been on keto for about five years now, and I have been living a low-carb lifestyle for over ten years,” she reveals.
She Topped the Scale at 315 and Lost 135 PoundsShutterstock
“I originally started my journey at about 315 pounds. I've lost a total of 135 pounds,” she reveals. However, she admits that she goes up or down “10 pounds here or there, not gonna lie.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Have to Be Mindful of SnacksShutterstock
“I'm always just snacking and things like that. So, of course, if you are on a weight loss journey, you always have to be mindful and keep in mind that you have to eat to your goals, right? So even if something is keto, it doesn't mean that you go and eat like a whole box of cookies just because they're low carb or keto,” she says.
You Also Need to Be Calorie ConsciousShutterstock
“You need to be mindful, you need to be calorie conscious, because no matter what, in order for you to lose body fat and weight, you need to be in a calorie deficit. In order to lose weight, you need to be in a calorie deficit,” she points out.
You Can Build Muscle Without Being in a DeficitShutterstock
“You can lose body fat and convert it into muscle while not being in a calorie deficit. But you're, you're not gonna see the scale go down,” she points out.
She Lost 100 Pounds TwiceShutterstock
“So I have actually lost a hundred pounds twice in my life,” she continues. “So the first time I lost a hundred pounds in my first year, I was super, super strict. I was working out twice a day. I was in between a low-carb diet and severe calorie restriction, which is not what I recommend at all. It's actually really unhealthy. You mess up your metabolism; you slow it down.”
The Second Year It Was Harder to Lose WeightShutterstock
She lost 100 pounds the first year and 35 the second. “Remember, the closer you get to your goal weight, the harder it is for that weight to come off,” she says. However, “it was really, really difficult for me to keep that weight down. But I did it because I was always just so worried about being skinny or trying to be skinny. So, like my whole life, that's what was going through my head. I'm just so happy to be out of that mentality now.”
RELATED:  This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks
After Having a Baby, She Discovered AtkinsShutterstock
The second time she lost 100 pounds was after she had a baby. “Everyone was telling me like, ‘It's over for you. You're not gonna lose that weight.’” This was when she discovered Atkins. “I thought it was like the weirdest thing ever because you can eat bacon and mayonnaise, meats and cheese, and everything that, basically, for 15 years, I was programmed to be afraid of. All of a sudden, it was like what you could do to lose weight.”
She Lost Weight Fast with Low-Carb, Low-Fat EatingShutterstock
She tried it for a week and lost weight, starting with low-carb, low-fat, not incorporating bacon and mayo, losing 100 pounds in 6 months. “If you're not putting fats into your body, your body is going to burn your own fat,” she says.
Then, Embraced Higher Fat FoodsShutterstock
Then she switched to low carb, “but I did high fats,” she says, which included salmon and meats, ground beef, and avocado.
In General, She Doesn’t “Go Super, Super Crazy on Fats”Shutterstock
“So, for me personally, I have lived a keto lifestyle focused on protein and healthy fats. So I don't go super, super crazy on fats. Like, I'm never the person who’s gonna add a ton of butter to my steak. I just usually have a steak with some veggies and add maybe a little bit of butter, like a cream sauce, things like that. But I'm not like the one that's going to pour butter and coconut oil and, you know, things like that into my coffee.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
She Tracks Her Carbs, Not CaloriesShutterstock
“I'm still very calorie conscious, and I track my carbs versus calories. But I don't have to worry about that so much because I'm just naturally conscious of what I'm having and mindful,” she says.
She Lives a Keto LifestyleShutterstock
“So now I am currently living a keto lifestyle. I am a little more flexible with what I do. I don't weigh myself, I just kind of go gauged off of how my clothes are fitting me,” she says.
She Also Does Intermittent FastingShutterstock
“I am actively trying to intermittent fast a lot more and be more strict because that's kind of how I maintain my weight. I intermittently fast, and I don't like to track a lot,” she says. “So what I do is I fast and once I eat, I sit down and eat like a big meal or even like two small meals or medium-sized meals.”
Body Network’s Expert Weighs In on Ketodietdivatara/Instagram
While most experts agree that the keto diet will result in quick weight loss, many maintain it is not sustainable. “Ketogenic diets should not be followed long term,” says 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. “Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains for overall health but especially digestive health and disease prevention.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Body Network’s Expert Weighs In on Intermittent FastingShutterstock
As for intermittent fasting, it works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. “Intermittent fasting is also not a guarantee of weight loss, and often people see plateaus and weight gain after a period of time of intermittent fasting,” notes Collingwood.
💪🔥Body Booster: To lose body fat and weight, create a calorie deficit by being mindful and conscious of your calorie intake.

        
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        I Lost 30 Pounds While Eating These High-Protein Foods
    
Copyright denisehamdan/TikTok
By Alek KorabSep 16, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Adita Yrizarry-lang, holistic lifestyle coach
Losing weight and achieving your fitness goals can seem daunting, but with the right approach, it's entirely possible. Denise Hamdam, a fitness enthusiast who successfully lost 30 pounds and completed a body recomposition, shares her weight loss journey and the key strategies that helped her transform her physique in a new TikTok video. From calculating macros to following a high-protein diet and implementing an effective workout routine, Denise's experience offers valuable insights for anyone looking to embark on their own fitness journey. Let's dive into the methods she used to achieve her impressive results.
I Started by Calculating My Macros
@denisehamdanReplying to @Alex E.  • ive had lots of people ask me nuitrional questions so I hope this clears it up!!  •The Macro Calculator link is below⬇️ https://www.katyhearnfit.com/macro-calculator #fyp #highprotein #highprotiendiet #macros #macrocalculator #diet #highprotiendiet
"The first thing I did when I realized that I wanted to change the way I look was I used a macro calculator, and for those who don't know what a macro calculator is, it's basically when you just put your weight, height, activity level and gender into this calculator and it gives you an amount of calories and protein to eat to get the body you're looking for," Denise says in the video.
I Tracked My Calories
See on Instagram
"The next thing I did on my weight loss journey was to track calories. A lot of people might find this controversial and say that you should eat intuitively, which basically means just eating depending on what your body needs. However, as a beginner or someone who wants to ensure that they see results, I do recommend tracking calories just because it makes us very aware of the things we consume daily that may not be the best for us," Denise says in the video.
I Focused on Single-Ingredient, High-Protein Foods
See on Instagram
"After I got the eating right and I figured out what I needed to eat every day to get the body that I wanted, I had to develop a nutritional plan. It consisted of a single ingredient: high protein and low calories. Often, what I mean by single ingredient high protein options is that I do not mean a Quest protein bar. I do not mean a Fairlife protein shake. I mean eggs, Turkey, chicken, just single ingredient things that contain a higher amount of protein with a lower calorie," she says.
I Created a Workout Plan
See on Instagram
"Next, the very important thing I did on my weight loss journey was construct a workout plan that had me in the gym five to six days a week. A workout split consisted of cardio and abs twice a week, eggs and glues twice a week, upper body one day and a free cardio day, and then a rest day," Denise says.
I Used Progressive Overloading
See on Instagram
"What do I mean by progressively overloading? Good question. That means when you are over time, increasing the weights on the workouts that you're doing. So, let's say I'm doing bicep curls, and I start at age 15. Let's say I'm a month in, and I'm like, oh my God, this kind of feeling a little light. Then I move to 17.5 for another month. Now, I am moving into my twenties. You're progressively getting heavier, and that causes your muscles to grow," she says.
RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same
I Followed the 80/20 Rule
See on Instagram
"Lastly, a big thing that helped me on my weight loss journey is following the 80/20 rule. What is the 80/20 rule? That's another really good question. The 80/20 rule is a nutritional thing, and it's basically the concept that 80% of the time, you are eating foods that are high protein, low calorie, healthy, and will help you achieve your goals, and 20% of the time, you're eating whatever … you want," Denise says in the video.
I Aimed for a Calorie Deficit with High Protein
See on Instagram
"So in the video, it says to eat plenty of protein, but overall eat less food, and with that, it just means to be in a calorie deficit and within that deficit eating a lot of protein. The tricky part is knowing how much protein to eat every day," she says.
Here's What I Eat in a Day
See on Instagram
"To start my day, I had my skinny iced caramel macchiato from Starbucks. When I got home later, I made a yogurt bowl and a Turkey bacon sandwich…. Later in the day, I made a Turkey wrap using the Chitter Joe's Buttermilk Ranch dressing, and it's literally my new favorite thing," Denise says in another video.
"After that, I took my creatine, and I take two tablets twice a day. Later, I had the Core Power chocolate shake. I've never had it before, but it's low-key my new favorite flavor. For dinner, I had the beef and broccoli stir fry from Trader Joe's. The sauce that came with it was kind of fattening, so I used the teriyaki sauce from PF Chang's instead. And finally, for dessert, I had some ice cream and a fiber bar. I ended my day with around 1,700 calories and 123 grams of protein," Denise says.
RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid 
Another Day of High-Protein Eating
See on Instagram
"I was super busy today and did not have a lot of time to make breakfast, so I quickly made some protein iced coffee and topped it off with some cold foam. For the actual food, I made two eggs and some turkey sausages. For lunch, I decided to make a tuna salad sandwich. I don't know about y'all, but I do not let the texture of plain tuna by itself, so I decided to chop up some celery to make it more crunchy. It actually ended up being super good, though, and I added some light mayo as well. With that, I had a Greek yogurt bowl, some granola, and honey," Denise says.
"For a pre-workout snack. I had some of my favorite Himalaya popcorn because I've been so obsessed with this stuff to feel my workout. I had an oxy-shredded energy drink, and I've never tried this stuff before, but I literally had the best workout ever because of it. For a post-workout snack, I had a chocolate Fairlife shake. And finally, for dinner, I decided to make some protein spaghetti because I was trying to search for a protein spaghetti recipe and literally found nothing, so I made it myself. And lastly, for dessert, I had some Halo Top because I could not end the day without a sweet treat," she says. And if you enjoyed this article, take advantage of these15 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. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
If you have 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
        Woman Drops 76 Pounds After Doctors Said Her Conditions Made Weight Loss Impossible
    
By Leah GrothOct 29, 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
   Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Denise Sheets(@heywigsister) is a YouTuber famous for sharing insight about wigs and hair loss, which she suffered as a result of multiple health conditions. She also lost a whopping 76 pounds and improved her health all around on the keto diet. In a new video, she discusses her experience with the diet and offers some tips on how to make it work for you.
“I've lost 76 pounds in the past three years. Much of that was lost this year,” she says. “It does not require drugs. It does not require supplements, and it does not require memberships to something. All the information is available to you for free. And I will share with you what I've used to help me on this journey,” she continued. “It truly has changed my entire life following the keto diet.”
She Suffers From Arthritis, Graves, and Hashimoto's Disease“I'm not an expert. I'm not a doctor. I'm just a regular person who has struggled with health issues since I was two years old. I was diagnosed with juvenile rheumatoid arthritis when I was two, and I struggled. I've struggled my whole life with arthritis flares from having had juvenile rheumatoid arthritis. In my mid-twenties, I was diagnosed with Graves disease. That's a thyroid, an autoimmune thyroid disease that causes thyroidism. And I fought that for a long, long time. In my early thirties, my Graves disease morphed into Hashimoto's Disease, and that is what I live with to this day,” she says in her post.
She Could “Barely Get Out of Bed”
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“Hashimoto's disease, that's a hypo thyroid autoimmune disease, and it's rare for people to have both. In the past five years, my health has deteriorated to the point where I had to quit a job that I had been at for 10 years because of the stress of the job, and I couldn't function. I have had incredible joint issues to the point where there are some days I can barely get out of bed. I couldn't even walk a year ago; I couldn't even walk two blocks. My joint issues were so severe,” she says.
Keto Helps with Inflammation
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She adds that “one of the benefits of the keto diet, aside from the weight loss, which for me is 76 pounds to date, is health improvement.” In fact, she claims her “inflammation decreased to the point where I am practically unrecognizable,” sharing a before and after photo.
RELATED:This Nutrition Coach Burned 28 Pounds With These Simple Costco Foods
She Topped the Scales at 244
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Her weight in August of 2020, the “highest weight that I've ever hit,” she says, was 244 pounds.” Between August and January, she lost 7 pounds, “so I weighed 237 pounds January 30th, 2021.” between then and January 2022 she lost 25 pounds “by just making some basic lifestyle changes,” and then the following year, just two pounds.
She Hit Bottom
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“At that point, I couldn't live like this anymore. I was barely functioning. I was struggling with day-to-day activities,” she says. “I decided I needed to do something with my diet, that it was a diet that was gonna fix this for me. I decided to do more of an elimination diet. And that's when I started to do tons of research on keto and carnivore.”
She Didn’t Think Keto Would Work But Was Willing to Try Anything
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“I did not think keto was gonna work for me. I tried every diet under the sun except for keto and Atkins and things like that. But I just thought it was an unhealthy diet that wasn't gonna help me. And there are so many naysayers about this way of eating that I was buying into some of it. But you guys, you know what? You get to a point where you're willing to do just about anything to feel better. The one thing I wasn't willing to do was take drugs,” she says. “I just don't wanna put toxic things into my body. Even if they have a benefit, there's always a consequence. And so I wasn't willing to take diet pills or take drugs or anything.”
RELATED:Woman Burns 38 Pounds After Discovering This Simple Walking Secret
She Listened to Two Audiobooks About Keto
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She listened to Any Way You Can by  Dr. Annette Bosworth on Audible. “It's the story of how she used keto, which she calls keto chemistry, to help her mom while she was battling cancer,” she says.  She also listened to Keto Continuum. “It is so incredibly valuable and packed full of information and data and science. It's really, really good. If you are convinced that keto is good and that it will work, you are just not sure if you can do it or how to do it. You can skip any way you can and go straight to this book. I just think that's such a wonderful, heartwarming story.”
She explains that it offers steps on how to do the diet. “Then you go to Keto Continuum Two once you've mastered that for a few weeks, you go to Keto Continuum Three and so on and so forth,” she says.
Ketone Strips and a Glucose Monitor Are Key
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She says that she got ketone strips, “and you basically put them in your stream when you're going to the bathroom. And then, you match the color on the strip with this chart to see if you're producing ketones. I never got beyond small levels of ketones. I graduated from the pee strips to a monitor. So this is like a glucose monitor,” she continues. She said that it is helpful for measuring blood glucose and ketones.
She Was Able to Monitor When She Was in Ketosis
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“I found this super valuable, especially for the blood glucose. I am technically considered pre-diabetic based on my morning fasting blood glucose. It is always in the pre-diabetic range, even after all this weight loss, even after eating keto all this time, because I haven't followed it strictly, and I really don't get into ketosis. I'm usually at a very low level of ketosis. Even when I don't cheat, I find it very hard for my body to produce ketones. That's why I need to go back to basics with the Keto Continuum. But so far, what I've done has worked for me,” she says.
RELATED:Nutritionist Reveals 3 Simple Starbucks Swaps That Helped Her Burn 28 Pounds
Do the Best You Can, She Encourages
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“Here's your takeaway,” she concludes the video. “Do the best that you can. If you can follow Dr. B's plan, do it. Measure your ketones. Try to get into consistent ketosis. I struggled with that part of it. And as long as I was still improving, as long as the weight was still coming off, as long as my ankles weren't swollen at night, I had huge ankles every night forever because of my inflammation, and then I was happy with my results.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 15 Pounds in 30 Days by Following 3 Simple Steps
    
Rockstar Eater/YouTube
By Leah GrothJun 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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 ChannelSteve 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 PoundsShutterstock
“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 ExerciseShutterstock
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
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“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 VeggiesShutterstock
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 FoodShutterstock
“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 DayShutterstock
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 PoundsShutterstock
“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-PoundsShutterstock
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 CheatShutterstock
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 PoundsShutterstock
“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: DietShutterstock
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: HydratingShutterstock
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: ExercisingShutterstock
His final step? Exercise, including “a lot of cardio, jogging, some stretches here and there,” he says.
It’s Not Easy, But Gets EasierShutterstock
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 DecreasedShutterstock
“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 FatShutterstock
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 WeekShutterstock
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 InTara Collingwood
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.
Fitness & Workouts
        Coach Lost 20 Pounds by Doing These 5 Things
    

        Copyright dylanjfit/Instagram
    
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you just getting started on your weight loss journey and are overwhelmed by all the advice you are getting? According to one expert, there is a simple, foolproof approach. Dylan Hornof is a personal trainer and fitness coach who transformed her body and helps others do the same. In a new social media post, she reveals that a handful of habits were instrumental in her weight loss. “5 things I’ve done to lose 20lbs and keep it off for years,” she writes in the post. 

            
                Drinking Less Alcohol
            
            
        
View this post on Instagram
A post shared by DYLAN HORNOF (@dylanjfit)
You might consider putting down the bottle if you are drinking your calories. Dylan reveals that drinking less helped her lose more weight. “I worked through my relationship with alcohol - I had to break the habit of drinking multiple days on the weekend,” she said. There is another non-weight-related benefit. “This helped me lose lbs and lower a lot of inflammation in my body and face)” she says.

            
                Walking More
            
            
        
View this post on Instagram
A post shared by DYLAN HORNOF (@dylanjfit)
Dylan also recommends walking. “A walk a day (move your body more) it’s that simple. We are not meant to sit all day. Outside, on a treadmill - get your steps in!” she says. How much should you walk for weight loss, according to science? A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

            
                Eating Consistently
            
            
        
View this post on Instagram
A post shared by DYLAN HORNOF (@dylanjfit)
It can be tempting to starve yourself to lose weight. However, Dylan points out that you need to fuel your body. “Ate MORE food consistently. Hear me out - when you’re eating 1,200 calories and falling off all the time you’re not going see results. Up your calories and find consistency with your food,” she says. 
RELATED: This Is Exactly How to Lose Body Fat This Year

            
                Strength Training with Purpose
            
            
        
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A post shared by DYLAN HORNOF (@dylanjfit)
Dylan points out that you should focus on quality over quantity in your strength training workout. “I train with purpose. My weight lifting is intentional - I push myself and challenge myself with the weights I use,” she says. 

            
                Focusing on Whole Foods
            
            
        
View this post on Instagram
A post shared by DYLAN HORNOF (@dylanjfit)
And finally, she cleaned up her diet. “I stopped hitting my macros with whatever food I could fit in. I choose to eat 90% whole foods everyday (I do believe in balance and I am a huge foodie - you CAN fit ‘fun’ foods in) but focusing on more clean foods helped me feel less ‘puffy’.” she writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Nutrition & Diet
        Coach Reveals Fast Food Finds Under 300 Calories for Weight Loss
    

        Copyright jennabernhardt10/Instagram
    
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to lose weight but don’t want to give up fast food? According to one expert, you don’t have to! Jenna Bernhardt is a fat loss coach and personal trainer who gained and lost 35 to 40 pounds during her three pregnancies. In a new social media post, she reveals her go-to fast food meals that can help you lose weight. “It’s sometimes nice to just go grab fast food! But what if you have goals to hit!? A certain calorie range to stay in? Believe it or not- It can be done!” she writes. “My favorite fast food under 300 calories.”

            
                Chick-fil-A
            
            
        
View this post on Instagram
A post shared by Jenna Bernhardt (@jennabernhardt10)
Egg white grill has 290 calories, 8g of fat, and 26g of protein
Greek Yogurt Parfait with granola has 270 calories, 9g of fat, and 13g of protein
5 count of nuggets is 160 calories, 7g of fat, and 17g of protein
8 count of nuggets is 250 calories, 11g of fat, and 27g of protein
2 count of Chick-fil-A chicken strips is 200 calories, 9g of fat, and 19g of protein
A small mac n cheese bowl is 270 calories, 17g of fat, and 12g of protein
A bowl of chicken noodle soup is 255 calories, 5.5g of fat, and 16g of protein.

            
                Starbucks
            
            
        ShutterstockThe reduced fat turkey bacon breakfast sandwich is 230 calories, 5g of fat, and 17g of protein. 
The spinach, feta, and egg white wrap is 290 calories, 8g of fat and 20g of protein. 
The kale and portabella mushroom sous vide bites are 230 calories, 14g of fat, and 15g of protein. 
The bacon and gruyere sous vide bites are 300 calories, 20g of fat, and 19g of protein. 
Their cake pops range anywhere from 140 -170 calories
The marshmallow dream bar is 230 calories, 5g of fat, and 1g of protein

            
                Subway
            
            
        ShutterstockVeggie Delite A 6-inch Veggie Delite on 9-grain bread has 200–250 calories, 2 grams of fat, made with 9-grain wheat bread and contain two servings of vegetables. 
Any of the salads are under 300 calories WITHOUT the dressings!
Add extra meat to load up on protein!

            
                Taco Bell
            
            
        ShutterstockAll under 300 calories!
Grilled Chicken soft shell fresco style
Crunchy Taco with beef fresco style
Grilled Steak taco fresco style
Veggie Power Bowl- no rice or ranch

            
                Taco John’s
            
            
        Shutterstock
Crispy Taco, Chicken: 160 calories
Softshell Taco, Chicken: 210 calories
Street Taco, Chicken: 170 calories
Potato Oles-1/2 a small order 250😉

            
                McDonald’s
            
            
        ShutterstockEgg McMuffin has 300 calories, 12g of fat, and 17g of protein 
One hash brown has 150 calories, 9g of fat, and 1g of protein
4 piece chicken nuggets has 190 calories, 12g of fat, and 9g of protein and the 6 piece has 280 calories, 18g of fat, 13g of protein 
Plain hamburger has 250 calories, 9g of fat, and 12g of protein 
Cheeseburger has 300 calories, 13g of fat, and 15g of protein
One sausage burrito has 300 calories, 16g of fat, and 12g of protein.
Fruit and maple oatmeal has 290 calories, 4.5g of fat, and 5g of protein
And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        She Lost 160 Pounds with This Beginner Dumbell Workout
    

        Copyright emmaa.getsfit/Instagram
    
By Leah GrothJan 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
Do you want to start your weight loss journey but aren’t sure what exercises to do? One expert has a simple routine that helped her lose big. Emma Hooker is a Certified Fitness & Nutrition Coach who lost weight via sustainable habits and non-restrictive lifestyle habits. “Down 160 pounds,” she writes, sharing a before and after photo and sharing her beginner dumbbell workout. 

            
                Focus on Form Over Weight
            
            
        
View this post on Instagram
A post shared by EMMA HOOKER  | 160lbs lost (@emmaa.getsfit)
“Starting your weight loss journey can feel overwhelming, but I promise you, we all start somewhere! This beginner-friendly push workout is perfect if you want to start working out! Remember: Form > Weight ALWAYS! Start light and focus on feeling the movement in the right muscles,” she says. 
RELATED: This Is Exactly How to Lose Body Fat This Year

            
                Here Is the Workout
            
            
        
View this post on Instagram
A post shared by EMMA HOOKER  | 160lbs lost (@emmaa.getsfit)
Dumbbell floor press: 3 sets of 10-12 reps
Dumbbell shoulder press: 3 sets of 10-12 reps
Dumbbell chest fly: 3 sets of 10-12 reps
Dumbbell lateral raise: 3 sets of 12-15 reps
Tricep kickbacks: 3 sets of 12-15 reps
Overhead tricep extensions: 3 sets of 10-12 reps
Rest 60-90 seconds between rounds.

            
                Pro Tips
            
            
        
View this post on Instagram
A post shared by EMMA HOOKER  | 160lbs lost (@emmaa.getsfit)
She also offers the following pro tips, reminding beginners to “focus on form first. If you need to do fewer reps or take longer breaks, that’s totally okay! Listen to your body.”
• Start with a 5-10 minute walk to warm up your body
• Keep your core engaged throughout each movement
• Breathe! Exhale on exertion
• Take your time between sets
• End with a gentle 5-10 minute walk to cool down
• Stay hydrated!

            
                She Used to Weight 330 Pounds
            
            
        
View this post on Instagram
A post shared by EMMA HOOKER  | 160lbs lost (@emmaa.getsfit)
In another post she discussed her weight loss journey. “When asked what my dream life would be 3 years ago, I would’ve said material thing. Ask me today? This is my dream life. I am living out every adventure that I couldn’t do when I was 330 pounds. I’m doing this for old Emma, who never thought there would be a way out. I savouring the freedom denied to me when I was at my heaviest,” she says.

            
                It’s Never Too Late to Get in Shape
            
            
        
View this post on Instagram
A post shared by EMMA HOOKER  | 160lbs lost (@emmaa.getsfit)
“I am sharing my story with hundreds of thousands of people. It isn’t about the number though. It’s about reaching that one person, showing them that it’s possible. Reminding them that it is never too late and you are never too far gone. I am a warrior, emerged from the shadows, and with a flame ignited within me that will never be extinguished,” she said. 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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