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        How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
    Here is exactly how George Prieto lost 10 pounds per month with the eating style. 
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
George and Cris/YouTube
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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George Prieto (@georgeandcris) is a social media influencer and weight loss warrior who lost a whopping 30 pounds in 90 days with the help of the Mediterranean diet. George, wh, along with his wife and co-creator Crissa, tried out the diet, claims he was inspired by a movie star. “Today, I'm gonna share the story of how I went from this to this in just 90 days. The story of how a Zach Efron Netflix binge helped me lose 30 pounds in just three months,” he says. 
George explains that he “was the heaviest I've ever been since the day that we got married” and had gained 40 pounds. “I was overweight; I was eating like absolute garbage every night,” he confesses. “I was having like a half dozen of my favorite chocolate chip cookies” or a half gallon of his favorite chocolate ice cream every night. “I wasn't eating well,” he says. 
It Negatively Impacted His Energy and Self-EsteemShutterstock
This had an impact on his overall health. “My energy levels were super low. I was feeling really sluggish. I didn't feel good in my clothes. Every time we were doing water activities, I would hide my body as much as possible. I just was not feeling good. It was time for a change,” he says. 
He Wasn’t Interested in Fad DietsShutterstock
“ I wasn't interested in going and finding the newest fad diet. I wanted something that could actually transform my life, something that was sustainable,” he continues. “Something that allowed me to enjoy life and enjoy good food, but also kept me within some parameters, so I wasn't eating cookies and ice cream every night.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
He Was Inspired By Zac Efron’s Show, Down to EarthShutterstock
“Then enter Mr. Chisel, the Chin, Buffy Biceps, Mr. High School musical himself, Zac Efron,” he reveals. After binge-watching his Netflix show, Down to Earth, in which Zac and his friend Darren travel the world looking for healthy, sustainable ways to live, he was inspired. “Zac and Darren head to this European island called Sardinia, and they head to Sardinia because it boasts one of the highest life expectancy rates in the world, which is absolutely crazy. And what's even crazier is what they find when they get there,” he says. 
In Sardinia, a Place with One of the Highest Life Expectancies, the People Eat a Healthy, Balanced DietShutterstock
“They don't find people who are on some fad diet, which is all about protein, protein, protein. But the people of Sardinia get to experience some of the yummiest foods. They have pasta. They have bread, they have whole grains, they have tons of veggies and fruit and olive oils and nuts,” he says. 
He Learned You Can Have Bread, Beans, and Rice on the DietShutterstock
“I'm watching this episode, and I'm like, ‘I think I can do that. I think I can have a diet that allows me to enjoy such great foods.’” Because he is Cuban, he explained that he needs bread, beans, and rice. “And you can have all of that on this diet. You just have to have the healthier versions of those things and the right portion,” he points out. 
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
The Diet Is Focused on Unprocessed FoodsShutterstock
He then offers a “brief summary” of what the Mediterranean diet is all about. “This really focuses highly on vegetable intake and your whole grains, and like nuts, seeds, just like natural food from the earth, it is based on whole non-processed, fresh foods,” he says. 
Half of Your Plate Should Be ProduceShutterstock
“Doing our research, we found this diagram that shows you what your plate every day is supposed to look like,” he says. “Basically, you divide your plate in half, and half of your plate is supposed to be your greens, potatoes, tomatoes, vegetables, and salads. So every night we'll do a salad and some type of roasted vegetable, whether it's broccoli, asparagus.”
RELATED: 15 Tips on How to Use Fiber for Weight Loss
One Quarter Should Be CarbsShutterstock
A quarter of your plate should be your carbs, he continues. “So your whole grains, we'll do a whole grain rice, whole grain pasta, or your legumes, beans, potatoes, tomatoes, lentils, quinoa, any whole grain or legume,” he says. 
One Quarter Should Be ProteinShutterstock
“And then the other quarter of your plate is the protein for your protein. They want you to first eat seafood, and this is not to say that you have to have this all the time,” he says. 
He Tries to Stick to the DiagramShutterstock
“This is just what it's supposed to be. Most of the time, with the Mediterranean diet, you don't have to follow an exact regimen. You can kind of make it your own and just find out what works best for you. And we really focus on this diagram as much as possible every day. And that's how I've lost 30 pounds in three months just doing this,” he maintains. 
“I don't count calories on this diet. I eat until I feel satiated. And because you're eating more fresh whole foods, you actually get full quicker,” he adds. 
One of His Favorite Meals? Avocado ToastShutterstock
“So what we're gonna do now is show you guys some photos of some of our favorite Mediterranean diet meals. This is one of our yummy meals,” he says about an avocado toast “with basil, tomato mozzarella, some um, olive oil, balsamic glaze.”
He Also Loves Chipotle Style BowlsShutterstock
“Another meal is just a simple bowl like you would do at Chipotle or something, but healthy. So this is whole grain rice with black beans, roasted broccoli, and sauteed shrimp,” he continues. 
And Whole Grain Pasta with ShrimpShutterstock
His favorite meal? “Whole grain pasta, whole grain linguine with sauteed shrimp, roasted veggies, some feta cheese, olive oil,” he says. 
He Has a Cheat Meal WeeklyShutterstock
“So let's make something clear, though. Every week, we do have a cheat meal. We are not perfect on this diet. There are things that we could do much, much better. But at the end of the day, what matters most is we feel healthier,” he concludes. 
The Mediterranean Diet Has Been Ranked the Top Overall Diet for 7 YearsShutterstock
For the seventh year in a row, the Mediterranean diet was ranked the best overall diet, per the 2024 ratings that U.S. News & World Report. It receives top honors in several categories, including easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating.
It Is “Easy to Follow for Long Periods of Time”Shutterstock
"One of the most important aspects of the Mediterranean diet in regards to weight loss is that it is easy to follow for long periods of time,” Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners,” told the publication. 
Traditionally, It Is 40 Percent Carbs, 40 Percent Fat, and 20 Percent ProteinShutterstock
The diet is “a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein,” she adds. “This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety.” 
RELATED: I Lost 30 Pounds Without Working Out, and This Is How
Studies Have Found That a Low-Carb Mediterranean Diet Is Best for Weight LossShutterstock
And if you want to lose weight fast, the most efficient way to do so is combining the Mediterranean eating style with a low-carb diet. One study divided a group of 194 overweight individuals with Type 2 diabetes into three diet groups for one year, all of which exercised. The group on the low-carb Mediterranean diet lost 22 pounds, while the group on the traditional Mediterranean diet lost 16 pounds. 
💪🔥Body Booster: Fill half your plate with vegetables at every meal. Include a salad and a roasted vegetable like broccoli or asparagus. This helps you eat more nutrient-rich foods and manage your portions.
mindset (for weight loss and healthy living)success stories & transformationshealthy eating

        
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        How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
    
George and Cris/YouTube
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
George Prieto (@georgeandcris) is a social media influencer and weight loss warrior who lost a whopping 30 pounds in 90 days with the help of the Mediterranean diet. George, wh, along with his wife and co-creator Crissa, tried out the diet, claims he was inspired by a movie star. “Today, I'm gonna share the story of how I went from this to this in just 90 days. The story of how a Zach Efron Netflix binge helped me lose 30 pounds in just three months,” he says. 
George explains that he “was the heaviest I've ever been since the day that we got married” and had gained 40 pounds. “I was overweight; I was eating like absolute garbage every night,” he confesses. “I was having like a half dozen of my favorite chocolate chip cookies” or a half gallon of his favorite chocolate ice cream every night. “I wasn't eating well,” he says. 
It Negatively Impacted His Energy and Self-EsteemShutterstock
This had an impact on his overall health. “My energy levels were super low. I was feeling really sluggish. I didn't feel good in my clothes. Every time we were doing water activities, I would hide my body as much as possible. I just was not feeling good. It was time for a change,” he says. 
He Wasn’t Interested in Fad DietsShutterstock
“ I wasn't interested in going and finding the newest fad diet. I wanted something that could actually transform my life, something that was sustainable,” he continues. “Something that allowed me to enjoy life and enjoy good food, but also kept me within some parameters, so I wasn't eating cookies and ice cream every night.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
He Was Inspired By Zac Efron’s Show, Down to EarthShutterstock
“Then enter Mr. Chisel, the Chin, Buffy Biceps, Mr. High School musical himself, Zac Efron,” he reveals. After binge-watching his Netflix show, Down to Earth, in which Zac and his friend Darren travel the world looking for healthy, sustainable ways to live, he was inspired. “Zac and Darren head to this European island called Sardinia, and they head to Sardinia because it boasts one of the highest life expectancy rates in the world, which is absolutely crazy. And what's even crazier is what they find when they get there,” he says. 
In Sardinia, a Place with One of the Highest Life Expectancies, the People Eat a Healthy, Balanced DietShutterstock
“They don't find people who are on some fad diet, which is all about protein, protein, protein. But the people of Sardinia get to experience some of the yummiest foods. They have pasta. They have bread, they have whole grains, they have tons of veggies and fruit and olive oils and nuts,” he says. 
He Learned You Can Have Bread, Beans, and Rice on the DietShutterstock
“I'm watching this episode, and I'm like, ‘I think I can do that. I think I can have a diet that allows me to enjoy such great foods.’” Because he is Cuban, he explained that he needs bread, beans, and rice. “And you can have all of that on this diet. You just have to have the healthier versions of those things and the right portion,” he points out. 
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
The Diet Is Focused on Unprocessed FoodsShutterstock
He then offers a “brief summary” of what the Mediterranean diet is all about. “This really focuses highly on vegetable intake and your whole grains, and like nuts, seeds, just like natural food from the earth, it is based on whole non-processed, fresh foods,” he says. 
Half of Your Plate Should Be ProduceShutterstock
“Doing our research, we found this diagram that shows you what your plate every day is supposed to look like,” he says. “Basically, you divide your plate in half, and half of your plate is supposed to be your greens, potatoes, tomatoes, vegetables, and salads. So every night we'll do a salad and some type of roasted vegetable, whether it's broccoli, asparagus.”
RELATED: 15 Tips on How to Use Fiber for Weight Loss
One Quarter Should Be CarbsShutterstock
A quarter of your plate should be your carbs, he continues. “So your whole grains, we'll do a whole grain rice, whole grain pasta, or your legumes, beans, potatoes, tomatoes, lentils, quinoa, any whole grain or legume,” he says. 
One Quarter Should Be ProteinShutterstock
“And then the other quarter of your plate is the protein for your protein. They want you to first eat seafood, and this is not to say that you have to have this all the time,” he says. 
He Tries to Stick to the DiagramShutterstock
“This is just what it's supposed to be. Most of the time, with the Mediterranean diet, you don't have to follow an exact regimen. You can kind of make it your own and just find out what works best for you. And we really focus on this diagram as much as possible every day. And that's how I've lost 30 pounds in three months just doing this,” he maintains. 
“I don't count calories on this diet. I eat until I feel satiated. And because you're eating more fresh whole foods, you actually get full quicker,” he adds. 
One of His Favorite Meals? Avocado ToastShutterstock
“So what we're gonna do now is show you guys some photos of some of our favorite Mediterranean diet meals. This is one of our yummy meals,” he says about an avocado toast “with basil, tomato mozzarella, some um, olive oil, balsamic glaze.”
He Also Loves Chipotle Style BowlsShutterstock
“Another meal is just a simple bowl like you would do at Chipotle or something, but healthy. So this is whole grain rice with black beans, roasted broccoli, and sauteed shrimp,” he continues. 
And Whole Grain Pasta with ShrimpShutterstock
His favorite meal? “Whole grain pasta, whole grain linguine with sauteed shrimp, roasted veggies, some feta cheese, olive oil,” he says. 
He Has a Cheat Meal WeeklyShutterstock
“So let's make something clear, though. Every week, we do have a cheat meal. We are not perfect on this diet. There are things that we could do much, much better. But at the end of the day, what matters most is we feel healthier,” he concludes. 
The Mediterranean Diet Has Been Ranked the Top Overall Diet for 7 YearsShutterstock
For the seventh year in a row, the Mediterranean diet was ranked the best overall diet, per the 2024 ratings that U.S. News & World Report. It receives top honors in several categories, including easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating.
It Is “Easy to Follow for Long Periods of Time”Shutterstock
"One of the most important aspects of the Mediterranean diet in regards to weight loss is that it is easy to follow for long periods of time,” Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners,” told the publication. 
Traditionally, It Is 40 Percent Carbs, 40 Percent Fat, and 20 Percent ProteinShutterstock
The diet is “a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein,” she adds. “This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety.” 
RELATED: I Lost 30 Pounds Without Working Out, and This Is How
Studies Have Found That a Low-Carb Mediterranean Diet Is Best for Weight LossShutterstock
And if you want to lose weight fast, the most efficient way to do so is combining the Mediterranean eating style with a low-carb diet. One study divided a group of 194 overweight individuals with Type 2 diabetes into three diet groups for one year, all of which exercised. The group on the low-carb Mediterranean diet lost 22 pounds, while the group on the traditional Mediterranean diet lost 16 pounds. 
💪🔥Body Booster: Fill half your plate with vegetables at every meal. Include a salad and a roasted vegetable like broccoli or asparagus. This helps you eat more nutrient-rich foods and manage your portions.

        
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Talia Fawaz/YouTube
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
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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 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.
I Focused on Changing My DietShutterstock
“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.
It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
I Implemented Volume EatingShutterstock
Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”
I Amped Up My Protein IntakeShutterstock
She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”
RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
I Practiced Self-DisciplineShutterstock
“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.
I Maintained a Positive MindsetShutterstock
You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.
I Had a Balanced ApproachShutterstock
It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”
I ExercisedShutterstock
She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”
RELATED: 17 Ways Your Body Reacts When You Quit Ozempic
I Made It a Lifestyle ChangeShutterstock
She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”
Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”
💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.
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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. 
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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
        Lose 20 Pounds in 90 Days with the Mediterranean Diet
    

        Shutterstock
    
By Ferozan MastJun 19, 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 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
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All weight loss is based on the essential principle of burning off more calories than you take in—but of course, it’s not as simple as that when it comes to real life. Weight loss has to be sustainable over the long term, and losing 20 pounds in 90 days is absolutely doable on a diet such as the Mediterranean diet. “While it’s not necessarily the primary goal of the diet, losing weight is a positive side effect of the Mediterranean diet,” says Penn Medicine.
“Studies have shown that people who follow the diet have been able to lose weight and keep it off for more than a year. This diet may also be more effective at helping you lose weight than a low-fat diet — where you monitor your fat intake. And, it may be just as effective as commercial diets, where you follow a regimented (and often costly) program.” If you want to enjoy your food while still losing weight, here are the basics of the Mediterranean diet to help you lose weight and improve overall health.
Limit Refined Carbs and Sugar
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Replace refined carbohydrates and sugar with fruit, vegetables, and whole grains. “Foods high in refined carbs can cause your blood sugar to spike,” says the Cleveland Clinic. “Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.”
Healthy Fats
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Healthy fats from oily fish and olive oil are a staple of the Mediterranean diet. “A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same,” says the Cleveland Clinic. “The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because it’s high in antioxidants.”
Eat More Plants
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“The foundation of the Mediterranean diet is plant foods,” says the Mayo Clinic. “That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.”
Eat Plenty of Fiber
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Fiber is part of the Mediterranean Diet and can help weight loss. “These nutrients help reduce inflammation throughout your body,” says the Cleveland Clinic. “Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.”
RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days
Enjoy Some Legumes
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Eating more whole grains and legumes can also help with weight loss. “By emphasizing mostly plant-based foods such as fruits and vegetables, whole grains, and legumes, the Mediterranean diet can reduce the risk of a host of diseases, from cancer to diabetes,” according to University of Utah Health. “The anti-inflammatory benefits of these ingredients can also keep your immune system strong and prevent colds and other illnesses.”
More Seafood
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Low-mercury seafood is a staple of the Mediterranean diet and fantastic for weight loss. “Eat fish or shellfish 2 to 3 times a week,” says the Mayo Clinic. “One serving of fish is around 3 to 5 ounces for adults. That's about the size of a deck of cards. The U.S. Food and Drug Administration recommends smaller servings for children twice a week.”
Healthy Swaps
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Healthy swaps make the diet easier to stick to. “Think of the Mediterranean diet as a lifestyle,” says the University of Utah Health. “It doesn't ban certain foods or restrict calories. It simply limits less healthy foods such as red meat and butter and encourages healthier options. Big on bread? Swap your white bread for whole wheat bread. Sprinkle salt on everything? Try some fresh herbs, vinegar, or lemon juice instead.”
Money Saved
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You might save money on the Mediterranean diet (which can go towards your new weight-loss wardrobe!). "The Mediterranean eating pattern is not only delicious, it's relatively affordable and accessible since it promotes less meat and more inexpensive food like beans,” Kim Knipe, MBA, RD, LDN, tells Penn Medicine.
RELATED:15 Simple Exercises to Get You in Shape After 50 in Just 4 Weeks
Red Wine With Meals
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Wine is a part of the Mediterranean diet, but usually with meals. “Red wine tends to be included more often than is white wine,” says the Mayo Clinic. “Some experts and dietary guidelines recommend that women limit themselves to one glass of wine a day, and for men, no more than two glasses a day.”
Overall Health
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Staying healthy is about much more than weight loss. “The Mediterranean diet has been linked to improved cognitive functioning and a lowered rate of cognitive decline,” according to University of Utah Health. “In other words, it can help your brain work better today and stay healthier tomorrow. It may also lower your risk of developing neurological conditions such as Alzheimer's disease and other dementias.”
Get Moving!
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Regular exercise is very important for weight loss, regardless of the diet you are on. “The Mediterranean diet is not just about food, but also about lifestyle. It encourages people to be more active, to enjoy food in the company of friends and/or family, and enjoy life,” Knipe says.
RELATED:14 Surprising Lifestyle Changes That Melt Away 1 Pound a Week
Enjoy the Process
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Following the Mediterranean diet should not feel like a difficult way to lose weight. “You're more likely to stick with a healthy diet when you enjoy what you're eating,” according to University of Utah Health. “The Mediterranean diet isn't just full of nutrients; it's full of flavor. From ripe fruits and vegetables to crunchy nuts, its main elements are sure to tempt the taste buds. Bonus: If you enjoy the occasional glass of wine, there's no reason to stop.” 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 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
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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
        7 Signs Ozempic Is Working Too Well
    

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By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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 on Ozempic but can’t seem to lose weight? It might be slowing down your metabolism, says an expert. Aliza Olive, MD, is a macronutrient expert and Cleveland Clinic doctor who dropped 20 pounds in 3 months on semaglutide. She is also the co-founder of MedFree Maintenance, helping others lose weight and achieve their body goals. In a new video, she discusses a very important thing to look out for. “Ozempic gals, red flags that your GLP-1 is slowing down your metabolism. 7 things you need to look out for. 3 is the worst,” she writes, revealing “GLP-1 Mistakes You Can’t Afford to Make!!”

            
                If Your Metabolism Goes Down You Might Plateau
            
            
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“If your metabolism goes down, it’s going to cause stubborn plateaus and make it even harder to keep the weight off when you decrease or stop Semaglutide or tirzepazide,” she writes in her post. Wish you could stop GLP1 meds like Ozempic, Zepbound, or Mounjaro but keep the results? Tapering off Semaglutide or Tirzepatide soon and fear becoming just another weight regain statistic?”
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

            
                If You Don’t Eat Enough It Can Cause Muscle Loss
            
            
        Shutterstock“If you don’t eat ENOUGH while On Ozempic, it can cause muscle loss, decreased calorie burn at rest, and decreased metabolism. Here are 7 Red Flags 🚩 that Your GLP-1 is slowing down your metabolism!” she adds.

            
                7 Signs Ozempic Is Slowing Your Metabolism
            
            
        ShutterstockHere are the following red flags, per Aliza:
If you are losing hair.
If your energy low
If you’re not hungry at all in the mornings.
If you are more moody than normal
If your sex drive is decreased
If your sleep is off.
If You feel like you are weak and losing strength.
RELATED:20 Possible Ozempic Side Effects

            
                Your Body Is Slowing Down
            
            
        Shutterstock“These are signals that tell you that your body isn’t thriving. When our metabolism slows down, we experience that with a decrease in movement. (You might not even notice it… thinks like less fidgeting, less talking with your hands, etc) Your body is actually slowing down on purpose so you use less calories each day,” she explains. 

            
                Here’s What to Do About It
            
            
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What should you do about it? “Make sure you are eating enough and not completely skipping meals while on Ozempic. It’s going to be hard to get enough protein if you aren’t having enough meals,” she says. 
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Here’s How Much You Should Eat
            
            
        Shutterstock“How much should you eat? That’s pretty individual. VERY Generally, I recommend using a TDEE calculator to calculate your maintenance calories. Then subtract about 500 calories. So if your maintenance is 1800 calories each day, aim for about 1300 calories,” she says. 

            
                Bottom Line: Don’t Undereat!
            
            
        Shutterstock“Going lower is not better! Feeling zero hunger, cravings, or food noise is NOT the goal. 🤯Yes, I said it!! The goal, especially if you plan to wean off medication is to dull these so you can build habits and emotional outlets to be able to maintain!” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        8 Best Ways to Maximize Ozempic Results
    

        Copyright Dr. Robert Cywes/YouTube
    
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

            
                Understand Your Medication's Role
            
            
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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

            
                Focus on High-Quality Protein at Every Meal
            
            
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"Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

            
                Track Everything You Eat and Drink
            
            
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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

            
                Stay Ahead of Side Effects
            
            
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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."
RELATED:20 Possible Ozempic Side Effects

            
                Develop a Consistent Movement Routine
            
            
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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

            
                Address Emotional Eating Patterns
            
            
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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

            
                Build Your Support Network
            
            
        ShutterstockDr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Monitor Multiple Progress Markers
            
            
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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

            
                Create a Sustainable Meal Structure
            
            
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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

            
                Prepare Strategies for Plateaus
            
            
        Shutterstock"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."
RELATED:20 Things to Avoid While on Ozempic

            
                Plan for Long-Term Success
            
            
        Shutterstock"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        6 Back Pain Exercises That Work in 9 Minutes
    

        I'm a PT and These 8 Moves Are Perfect For Inflexible People
    

        Copyright Tone and Tighten/YouTube
    
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.
Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

            
                Lumbar Rotation: Get Started with Gentle Twists
            
            
        ​Start With Lumbar Rotation For Lower Back ReliefShutterstockBegin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

            
                Stretch: Target Deep Hip Muscles
            
            
        ​Easy Hip Opener With Piriformis StretchShutterstockNext, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

            
                Hamstring Stretch: Release Tension from Your Legs
            
            
        ​Simple Hamstring Stretch For Tight LegsShutterstockYour hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

            
                Pelvic Tilts: Restore Natural Movement
            
            
        ShutterstockMoving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

            
                Glute Bridges: Strengthen Supporting Muscles
            
            
        Shutterstock"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

            
                Bird Dogs: Final Core Stabilization
            
            
        ShutterstockComplete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

            
                Making It Part of Your Routine
            
            
        ShutterstockFor optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."
RELATED: This Is Exactly How to Lose Body Fat This Year

            
                Tips for Success
            
            
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Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                When to Expect Results
            
            
        ShutterstockWhile individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."
Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.
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