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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 
                       Follow:
                       

   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
Nutrition & Diet
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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.
sustainable weight losscarbslose weight fastwalkingweight lossintermittent fastinghealthy eatingsuccess stories & transformationsprotein

        
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Nutrition & Diet
        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 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Struggled Throughout Her Youth
            
            
        Copyright Lindsey Subrinsky
The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                She Lost 140 Pounds Naturally, and Another 15 with a GLP-1
            
            
        Copyright Lindsey Subrinsky
Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same. 

            
                She Weighs Herself Daily
            
            
        ​You Will Lose Weight FastShutterstock“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        20 Incredible Ozempic Success Stories
    
tbacks97/Reddit
By Ferozan MastMay 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 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.
Is Ozempic the new wonder drug? Many experts believe so. Known generically as semaglutide, Ozempic mimics a naturally occurring hormone that encourages “fullness” and is highly effective for weight loss. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of health problems. So, if we can help people lose weight easily and simply, why not use all the tools we have available?” These 20 people, who all lost weight thanks to Ozempic, would agree. Read on to find out more.
Michelé Lost 61 Pounds In 7 months
meltwithmich/TikTok
Michelé says Ozempic transformed her life. “Lost 28kg [61 pounds] in just 7 months with the help of Ozempic, smart eating habits, portion control, and calorie counting,” she says. “Sharing my journey to inspire and motivate!”
Karkelia Lost 95 Pounds
karkeliamauney/TikTok
Karkelia Mauney went from 260 pounds to 165 pounds, thanks to Ozempic. That’s a stunning 95-pound weight loss! “Embracing the process, one step at a time,” she says.
Kesia Lost Over 60 Pounds
iamkesiaberrios/TikTok
Kesia Berrios has lost over 60 pounds so far and is still going strong! The influencer swears by Ozempic and motivational advice to live her best life. “Down 60 plus pounds!!!! Follow me for my weight loss journey,” she says.
Linda Lost Over 57 Pounds In 5 Months
lindamarieinmpls/TikTok
Linda Marie went from 223.4 pounds to 166 pounds in 5-6 months thanks to Ozempic. That’s a very impressive 57.4 pounds. Nice work, Linda!
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Amy Lose 160 Pounds
amyinhalf/TikTok
Amy lost 160 pounds by taking Ozempic, and doesn’t regret it for a second. She posts lots of before and after shots so people can see what a drastic difference the drug has made.
Holly Lost 105 Pounds
Shutterstock
Holly Figueroa O’Reilly lost 105 pounds on Ozempic after struggling with her weight most of her life. She now weighs 145 pounds. “It just completely transformed my body and the way that I conduct my life,” she told TODAY.
Jen Lost 40 Pounds
zenjen.meditation/Instagram
Jen Alico lost 40 pounds on Ozempic, and kept the weight off even after she stopped taking the drug. “Before and throughout this entire process I maintained a healthy lifestyle, but I just found that all of a sudden my clothes were fitting better, and I was beginning to recognize myself in the mirror again,” she told Newsweek. “I started to feel good and like I could function better.”
Brittany Lost Over 100 Pounds
britts_getting_fit_/Instagram
Brittany lost over 100 pounds on Mounjaro. “I might not be where I want to be yet but, I’m so much closer than I ever dreamed I would be when I started this journey 16 months ago,” she captioned an Instagram post. “No, I’m not losing weight as fast as I’d like but I’m doing it in a sustainable way through moderation and movement and I feel good about that.”
Almost 20 Pounds Lost In 6 Weeks
Shutterstock
Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.
RELATED:20 Possible Ozempic Side Effects
Redditor Loses 69 Pounds
tbacks97/Reddit
Redditor tbacks97 went from 205 pounds to 136 pounds in just eight months. “Today I officially hit a weight that is ‘healthy’ for my BMI! My life is completely changed, it is difficult to describe how freeing it is to not feel held back by movement anymore,” she says.
Husband and Wife Lose 136 Pounds Combined
NefariousnessNo695/Reddit
Redditor NefariousnessNo695 lost 66 pounds and her husband lost 70 pounds. “Within the first two days, I could breathe and my chest didn’t hurt when I walked,” she says. “The cardiac coverage is real. I couldn’t walk 50 ft without stopping to get a breathe. Now we are at a mile and I lift or do chair yoga, tai chi, Pilates and the pool. It took a while to move but I started with chair yoga on silver sneakers on YouTube. Taking care of myself is finally my priority.”
165 Pounds Down—and No Ozempic Face!
mrstruong/Reddit
Redditor mrstruong lost a whopping 165 pounds on Ozempic. But that’s not all—she also adopted many healthy habits. “100g of protein, 1500 calories a day, slowly worked my way up from not being able to tie my own shoes to walking 6km 3 to 4 times a week,” she said. “People who go on and on about “ozempic face” should see your transformation!” reads a comment.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
32 Pounds Down
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Redditor Last-Scratch9221 lost 32 pounds in three months on Ozempic. “I have also biked 68.7 miles this last week 🙌 I love my ebike. I don’t mind taking risks and extending my distance because I know if I need it the motor is there. Today rode to drs and then up to the gym and home for a total of 20.9 miles - burned 700+ cals plus 300+ at the gym. I have so much more energy with Oz I absolutely love it.”
Jacqueline Lost 90 Pounds
gojacquelean/Instagram
Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.
Megan Lost 111 Pounds
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Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Marcia Lost 70 Pounds
aperrygoodlife/Instagram
Marcia Perry, NASM - CPT, WFS, lost over 70 pounds and changed her life. “My A1C is now out of pre-diabetic range, my cholesterol and liver enzymes are normal, and I feel like me again for the first time in 10 years. The 70ish lb weight loss is just the cherry on top,” she captioned an Instagram post.
Taylor Lost 40 Pounds
taylor.kast04/Instagram
Taylor Kast went from 220 pounds to 180 pounds on Ozempic. “I'm 2lbs away from having lost 40 lbs since Feb 27th, 2023. I am beyond amazed at all of the changes my body has gone through,” she captioned an Instagram post.
Ana Lost 59 Pounds
anafontini/TikTok
TikToker Ana Fontini lost 59 pounds on Ozempic. What is the average success rate for Ozempic? According to studies, it averages 5 pounds a month.
Barbie Lost 180 Pounds
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Barbie Jackson-Williams lost 180 pounds on Ozempic. “I want to be active. I want to be doing stuff. I can’t sit and watch TV like I used to,” she told NBC News. “I used to be dead from the waist down. Very dead. But I’m not now.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
Pepper lost 30 Pounds
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Pepper Schwartz lost 30 pounds on Ozempic. “I have really thought about this in terms of health a lot. I’m older. I just don’t think I can afford to (mess) around with weight anymore,” the 78-year-old told TODAY. “I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.”
💪🔥Body Booster: Ozempic is most effective when combined with a healthy diet and active lifestyle.
Nutrition & Diet
        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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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
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"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
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"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
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"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
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"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
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"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
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"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
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"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
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"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. 
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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
        Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle
    

        I Lost 110 Pounds by Walking, Here Is What Really Matters
    

        Thomas DeLauer/YouTube
    
By Christopher RobackApr 18, 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.
After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

            
                Your Body Loses Muscle Faster Than You Realize
            
            
        Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

            
                Why Your Muscles Stop Responding to Protein
            
            
        
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Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

            
                The Hidden Absorption Problem After 50
            
            
        
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A post shared by Thomas DeLauer (@thomasdelauer)
Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

            
                The Magic Number: 1.6 Grams Per Kilogram
            
            
        
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A post shared by Thomas DeLauer (@thomasdelauer)
The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

            
                Why Meal Timing Changes Everything
            
            
        
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A post shared by Thomas DeLauer (@thomasdelauer)
Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

            
                The Exercise Secret That Maximizes Protein Uptake
            
            
        
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A post shared by Thomas DeLauer (@thomasdelauer)
Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

            
                How Your Protein Needs Increase By Decade
            
            
        
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A post shared by Thomas DeLauer (@thomasdelauer)
Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

            
                Why Higher Protein Won't Harm Your Health
            
            
        
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Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds
    

        I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
    

        Love Sweat Fitness/Facebook
    
By Christopher RobackApr 18, 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.
Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

            
                Walk 10,000 Steps Every Day
            
            
        Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

            
                Prioritize High-Protein, Nutrient-Dense Foods
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

            
                Strength Train At Least 3 Times Weekly
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

            
                Take The Right Supplements
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

            
                Prioritize Deep Sleep and Recovery
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

            
                Stay Consistent Without Extreme Dieting
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

            
                Focus on Compound Exercises and Progressive Overload
            
            
        
View this post on Instagram
A post shared by KATIE DUNLOP (@lovesweatfitness)
When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

            
                Balance Your Macros Without Obsessive Tracking
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

            
                Create Accountability Through Community
            
            
        
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A post shared by KATIE DUNLOP (@lovesweatfitness)
Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months
    

        Shutterstock
    
By Christopher RobackApr 17, 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.
Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

            
                Set Realistic Expectations
            
            
        ​Not Being Obsessed with Fast ResultsShutterstockWeight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

            
                Balance Cardio With Strength Training
            
            
        ShutterstockHitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

            
                Choose Small Habits Over Dramatic Changes
            
            
        ShutterstockYou don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

            
                Prioritize Protein With Every Meal
            
            
        ​Best: Tofu, Tempeh, & QuinoaShutterstockOne simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

            
                Take A Post-Meal Walk
            
            
        ShutterstockMovement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

            
                Hydrate Before Eating
            
            
        ShutterstockThis simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

            
                Fill Half Your Plate With Vegetables
            
            
        ​2. Prioritize Protein and VegetablesShutterstockCreate a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

            
                Establish a Kitchen "Closing Time"
            
            
        ​Why Should You Make Them?ShutterstockEvening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

            
                What to Expect: The First Weeks
            
            
        ShutterstockYour efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

            
                What to Expect: The First Months
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockConsistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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