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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

I Dropped 6 Dress Sizes in a Year by Making These Simple Changes 

Lyndsey Getty, founder of Thought Method, opens up about her weight loss journey.

Leah Groth
By Leah GrothJul 11, 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 Alek Korab
Lyndsey_Getty1
Lyndsey Getty
Leah Groth
By Leah GrothJul 11, 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 Alek Korab
Nutrition & Diet

Losing weight doesn’t have to be complicated. In fact, sometimes all it takes is making a few simple lifestyle changes. Lyndsey Getty, founder of Thought Method, was in her twenties when she decided that she wanted to get in shape. Within a year, she dropped six dress sizes, going from a 12 to a 6, and has managed to keep the weight off ever since. She recently opened up about her weight loss journey in an interview with Body Network.

Lyndsey Could Barely Fit in a Size 12

Pink women's t-shirts hang on wooden hangers with indexes of the XXS, XS, S, M, L, XL, XXL sizes on a light background.Shutterstock

Getty explains that she was motivated to embark on her weight loss journey after seeing a photo of herself and her friends during a night out. “I barely recognized myself,” she told us.

She Had Been Buying Larger and Larger Sized Jeans

Woman struggling to squeeze into tight jeans while lying on bed at home, closeupShutterstock

“That was just the tip of the iceberg, though. I had been buying larger and larger jeans for a while and had to unbutton my pants when I sat down to sit comfortably. I had a lack of energy and just felt heavy and bloated a lot. Something needed to change.”

Lyndsey Dropped Down to a 6 and Has Been the Same Size for a Decade

point of view - closeup feet for asian woman measure weight on scaleShutterstock

She doesn’t remember her exact weight at the time but struggled to fit into a size 12. “5’9, now I am a size 6 in the same type of pants and aim to stay between 145 to 150 pounds,” she says. She has managed to keep the weight off for a decade.

She Started to Exercise

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Lyndsey started exercising, focusing on building muscle. “I am part of the camp that believes that there is no ‘toning,’ there is building muscle and a woman building muscle will not make her bulky,” she says.

Lyndsey Focused on Building Muscle

Fitness woman doing clamshell exercise for glutes with resistance band on gray backgroundShutterstock

“I focused on an overall body workout and would do upper and lower body days. I love the shape of my glutes and my back looks amazing, men have asked me for my routine.”

She Boxes, Jump ropes, and Does Lots of Strength Training Exercises

Fitness woman jumping rope in cityShutterstock

Her go-to workouts include boxing and jump roping. “You burn the most calories in the shortest amount of time with jump roping so it makes logical sense and boxing is great for several reasons. It is exciting to see yourself getting better at something,

Lyndsey Feels More Empowered

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

I feel more empowered, worked through a lot of emotions and felt like I came back to myself and my body. It was very cathartic. I also do bench press, glute bridges, deadlifts and then single leg exercises like sidekicks and clamshells,” she says.

She Follows the 80/20 Diet

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

In terms of diet, she follows the 80/20 diet. "So I will eat simple whole food around 80 percent of the time and then have pizza, burgers, fries, etc., and sweets the other 20 percent,” Lyndsey says. Some weeks, it's 70-30. If I start to gain weight, I correct.”

Here Is What Lyndsey Eats for Breakfast

A Scoop of Rolled OatsShutterstock

Lyndsey starts her day with a filling breakfast, steel-cut oats with cinnamon and blueberries, greek yogurt with raspberries, or eggs with cottage cheese and avocado.

Rainbow Salads for Lunch

Delicious vegetable salad on a white plate, vegetables are in the colors of the rainbow.Shutterstock

“For lunch I love rainbow salads. You take 5 veggies of different colors and layer them in a bell jar with some dressing in the bottom. I make 5 at a time, store them in the fridge and when it is time to eat I take one out, shake it and grab a fork,” she says.

She Has a Sweet Tooth

Banana and chocolate smoothie in the glass jarShutterstock

“I have a sweet tooth so I also love banana, oat milk and cocoa powder smoothies for a snack. For dinner I will do some type of protein with lentils and broccoli for a few days and then take-out the rest.”

Lyndsey Eliminated Fast Food and Processed Meats

KIEV, UKRAINE - MAY 2019: Domino's Pizza Box detail. Domino's, is an American pizza restaurant chain founded in 1960, in 2018 the chain became the largest pizza seller worldwide in terms of sales.Shutterstock

She also stopped eating a few things. “I eliminated fast food and barely eat any processed meats,” she says. “They are low nutritional value and have a lot of connections to cancer, so if I want a sandwich, I will make a turkey and slice it,” Lyndsey says.

She Loves Her Body Unconditionally

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

Her biggest achievement when it comes to her body? “That when I look at my body, instead of picking it apart, I love it unconditionally, and I appreciate all it does for me. My body is fascinating. All of the systems that work intricately together are utterly remarkable,” she says.

People Compliment Her

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

“I’ll always be annoyed by my belly bulge, but I have learned to accept it. I started by telling myself that I love myself when I look in the mirror and working to accept my body as it is. People responded positively to me with this new confidence, and it felt really good to come back to myself, so that validation kept this perspective alive.”

Working Out Will Not Make You Bulky, She Maintains

fitness, sport, training, people and lifestyle concept - group of women with barbells flexing muscles in gymShutterstock

One fitness or nutrition myth she once believed but wants to debunk? “That working out will make me bulky or manly, and therefore, men will not be attracted to me,” she says. Even when she could deadlift 265 pounds, “men definitely did not lose interest, and I am annoyed I was encouraged to focus on external validation in the first place,” she says.

She Was Just More Compact

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

“When I was at my most muscular, I was just more compact and, honestly, kind of annoyed because I worked so hard for these muscles, and you could barely see them unless I flexed,” Lyndsey says.

If Her Pants Fit, She Is Happy

top view sport wear concept with Gym Outfit, running shoes, smartphone, Sport Sweatband and sport run accessories on black wooden background.Shutterstock

These days, she doesn’t use a scale to reach her body goals. “If my pants fit,” is her goal. “Size 6 is the size I like to be at because I noticed when I am a size 6 I am eating mainly healthy and nutritious foods while also indulging enough that I am not restricting myself,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothJan 30, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

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

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

I Dropped 6 Dress Sizes in a Year by Making These Simple Changes 

Lyndsey_Getty1
Lyndsey Getty
Leah Groth
By Leah GrothJul 11, 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 Alek Korab
✓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 have to be complicated. In fact, sometimes all it takes is making a few simple lifestyle changes. Lyndsey Getty, founder of Thought Method, was in her twenties when she decided that she wanted to get in shape. Within a year, she dropped six dress sizes, going from a 12 to a 6, and has managed to keep the weight off ever since. She recently opened up about her weight loss journey in an interview with Body Network.

Lyndsey Could Barely Fit in a Size 12

Pink women's t-shirts hang on wooden hangers with indexes of the XXS, XS, S, M, L, XL, XXL sizes on a light background.Shutterstock

Getty explains that she was motivated to embark on her weight loss journey after seeing a photo of herself and her friends during a night out. “I barely recognized myself,” she told us.

She Had Been Buying Larger and Larger Sized Jeans

Woman struggling to squeeze into tight jeans while lying on bed at home, closeupShutterstock

“That was just the tip of the iceberg, though. I had been buying larger and larger jeans for a while and had to unbutton my pants when I sat down to sit comfortably. I had a lack of energy and just felt heavy and bloated a lot. Something needed to change.”

Lyndsey Dropped Down to a 6 and Has Been the Same Size for a Decade

point of view - closeup feet for asian woman measure weight on scaleShutterstock

She doesn’t remember her exact weight at the time but struggled to fit into a size 12. “5’9, now I am a size 6 in the same type of pants and aim to stay between 145 to 150 pounds,” she says. She has managed to keep the weight off for a decade.

She Started to Exercise

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Lyndsey started exercising, focusing on building muscle. “I am part of the camp that believes that there is no ‘toning,’ there is building muscle and a woman building muscle will not make her bulky,” she says.

Lyndsey Focused on Building Muscle

Fitness woman doing clamshell exercise for glutes with resistance band on gray backgroundShutterstock

“I focused on an overall body workout and would do upper and lower body days. I love the shape of my glutes and my back looks amazing, men have asked me for my routine.”

She Boxes, Jump ropes, and Does Lots of Strength Training Exercises

Fitness woman jumping rope in cityShutterstock

Her go-to workouts include boxing and jump roping. “You burn the most calories in the shortest amount of time with jump roping so it makes logical sense and boxing is great for several reasons. It is exciting to see yourself getting better at something,

Lyndsey Feels More Empowered

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.Shutterstock

I feel more empowered, worked through a lot of emotions and felt like I came back to myself and my body. It was very cathartic. I also do bench press, glute bridges, deadlifts and then single leg exercises like sidekicks and clamshells,” she says.

She Follows the 80/20 Diet

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

In terms of diet, she follows the 80/20 diet. "So I will eat simple whole food around 80 percent of the time and then have pizza, burgers, fries, etc., and sweets the other 20 percent,” Lyndsey says. Some weeks, it's 70-30. If I start to gain weight, I correct.”

Here Is What Lyndsey Eats for Breakfast

A Scoop of Rolled OatsShutterstock

Lyndsey starts her day with a filling breakfast, steel-cut oats with cinnamon and blueberries, greek yogurt with raspberries, or eggs with cottage cheese and avocado.

Rainbow Salads for Lunch

Delicious vegetable salad on a white plate, vegetables are in the colors of the rainbow.Shutterstock

“For lunch I love rainbow salads. You take 5 veggies of different colors and layer them in a bell jar with some dressing in the bottom. I make 5 at a time, store them in the fridge and when it is time to eat I take one out, shake it and grab a fork,” she says.

She Has a Sweet Tooth

Banana and chocolate smoothie in the glass jarShutterstock

“I have a sweet tooth so I also love banana, oat milk and cocoa powder smoothies for a snack. For dinner I will do some type of protein with lentils and broccoli for a few days and then take-out the rest.”

Lyndsey Eliminated Fast Food and Processed Meats

KIEV, UKRAINE - MAY 2019: Domino's Pizza Box detail. Domino's, is an American pizza restaurant chain founded in 1960, in 2018 the chain became the largest pizza seller worldwide in terms of sales.Shutterstock

She also stopped eating a few things. “I eliminated fast food and barely eat any processed meats,” she says. “They are low nutritional value and have a lot of connections to cancer, so if I want a sandwich, I will make a turkey and slice it,” Lyndsey says.

She Loves Her Body Unconditionally

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.Shutterstock

Her biggest achievement when it comes to her body? “That when I look at my body, instead of picking it apart, I love it unconditionally, and I appreciate all it does for me. My body is fascinating. All of the systems that work intricately together are utterly remarkable,” she says.

People Compliment Her

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

“I’ll always be annoyed by my belly bulge, but I have learned to accept it. I started by telling myself that I love myself when I look in the mirror and working to accept my body as it is. People responded positively to me with this new confidence, and it felt really good to come back to myself, so that validation kept this perspective alive.”

Working Out Will Not Make You Bulky, She Maintains

fitness, sport, training, people and lifestyle concept - group of women with barbells flexing muscles in gymShutterstock

One fitness or nutrition myth she once believed but wants to debunk? “That working out will make me bulky or manly, and therefore, men will not be attracted to me,” she says. Even when she could deadlift 265 pounds, “men definitely did not lose interest, and I am annoyed I was encouraged to focus on external validation in the first place,” she says.

She Was Just More Compact

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

“When I was at my most muscular, I was just more compact and, honestly, kind of annoyed because I worked so hard for these muscles, and you could barely see them unless I flexed,” Lyndsey says.

If Her Pants Fit, She Is Happy

top view sport wear concept with Gym Outfit, running shoes, smartphone, Sport Sweatband and sport run accessories on black wooden background.Shutterstock

These days, she doesn’t use a scale to reach her body goals. “If my pants fit,” is her goal. “Size 6 is the size I like to be at because I noticed when I am a size 6 I am eating mainly healthy and nutritious foods while also indulging enough that I am not restricting myself,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes

talia-fawaz-4
Talia Fawaz/YouTube
Leah Groth
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.

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 Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“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 Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

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 Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

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-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“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 Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

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 Approach

Female leg is stepping on white scales at homeShutterstock

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 Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

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 Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

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.

Nutrition & Diet

She Dropped 60 Pounds in 3 Months, Here’s How

Samantha_Costa6
Samantha Costa/YouTube
Leah Groth
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 PCOS

Samantha_CostaSamantha 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 Grains

Wholemeal,Fusilli,Pasta,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 Happiness

Samantha_Costa2Samantha 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 500

Young adult woman walking up the stairs with sun sport background.Shutterstock/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 Going

Woman,,Balance,Weight,Scale,health,scalesShutterstock

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 Success

Healthy,Eating,Food,Low,Carb,Keto,Ketogenic,Diet,Meal,Plan,salmon,avocado,egg, broccoliShutterstock

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 Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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 Journey

Samantha_Costa5sam.costaa/Instagram

“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

Nutrition & Diet

I Lost 45 Pounds and Kept It Off With These Simple Changes

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Leah Groth
By Leah GrothJun 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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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 weight by making a few simple changes to your diet? Katie Dunlop (@LoveSweatFitness) is an influencer who lost 45 pounds and went on to become a certified personal trainer, helping others achieve their weight loss goals. In a viral YouTube video, she “really racked her brain” and revealed everything she did – and stopped doing – to lose 45 pounds “and keep it off for like eight-plus years now,” she says.

I Stopped Over Exercising

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“Number one thing I stopped doing that helped me lose all of that weight was over-exercising,” says Katie, explaining that what she did for years caused her “to fail” because she would go like full throttle crazy thinking I needed to work out for an hour or two hours every single day.” However, after a few weeks, she would “crash and burn so hard and end up doing nothing for probably a month or two.”

Why? Because It Leads to Burn Out

“So it's like these big highs and lows, right? You like to go full craziness, and you just get burnt out.,” she says, adding that your body “can’t handle that mentally” and “you get tired and exhausted.” And “if you're not setting up goals in a strategic way and giving yourself micro-goals, you're gonna end up failing because you don't have that constant motivation. You're not seeing results right away, and all you're feeling is exhausted and tired, and that does not work for anyone. So I had to give up over-exercising and find a way to move my body every day and start healthy habits and really just start to build.”

Commit to 10 Minutes of Exercise Daily

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“I just committed to 10 minutes every single day, and that usually turned into more than 10 minutes. But 10 minutes was super manageable, and it made sure I wasn't overdoing it so that I could be consistent over time,” says Katie.

I Stopped Weighing Myself Daily

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“Number two thing I stopped doing every single day, and this is one that if you take nothing else away from this, this is the one you need to make sure you do. I stopped weighing myself every day,” says Katie. “I literally went through a period of time where I would weigh myself every single day.”

Why? Body Weight Fluctuates Daily

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“And here's the thing, you guys: Your body weight fluctuates every single day,” she points out. “It can depend on how much food you've had, if you've gone to the bathroom if you've been drinking a ton of water if you're on your period. All of those things and more can impact your body a couple of pounds here and there. So, if you're weighing yourself every day, it is going to be devastating and discouraging when you're trying to reach goals and make changes. If you're seeing the scale go up and down and up and down, you gotta stop doing it.”

Instead, I Weighed Myself Every Four Weeks and Took Photos and Measurements

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“What I started doing was setting a goal for myself to weigh myself every four weeks, but I also started taking photos and measurements. And those two things are really important because there's more than just this number on the scale, right?” says Katie. "If you have a standard scale, all you're gonna get is a number. And what does that mean? Like there's so much more to it than your actual weight, and things change as you start to live a healthy lifestyle.”

I Also Invested in a Comprehensive Scale

“The other thing I did was I started to use a better scale, like one that actually gives you more information,” she says, revealing that she splurged on the Body Analyzer from Vanity Planet. “You guys, this is the best at-home scale you can get because it not only tells you your overall weight, but it breaks down your water weight, your bone density, your muscle mass,” she continues, “so you can get more information and understand as you're making change, if you're gaining fat, if you're gaining muscle, like how much water weight is in there.” She recommends using it once a month.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

I Stopped Comparing Myself to Others

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“The third thing I stopped doing, and this one is tricky, I stopped scrolling so much,” she says. “I literally used to get trapped on Facebook and Instagram when it first started coming around and just scrolling and scrolling and looking at people and comparing myself and scrolling through magazines.”

It Was “So Unhealthy”

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“We're constantly bombarded by images of people that we think we're supposed to look like. I compared myself to my friends. I compared myself to other women I saw in real life and on TV, and on the internet everywhere. And it's so unhealthy. Like it was probably one of the most emotionally draining things that I was doing for myself,” she explains. It “was really causing me to get back into these depressed moods that wouldn't allow me to have the motivation to keep going because I'd be like, ‘I can never get there. I'm never gonna look like that.’ But the thing is, you're not supposed to look like that,” she points out. “You're supposed to look like you like the healthiest version of you that you can possibly be.”

If I Scroll and Think Negatively, I Stop and Say Something Positive

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“What I started doing is I gave myself a little bit of a rule. I would say I could scroll all day long, but the second that my brain started either thinking negatively about someone I was looking at or thinking negatively about myself, I had to stop, and I had to say something positive. And I think that's good because depending on your mood, it can really dictate and impact how you feel and how you perceive information and like how you see things,” she points out. “So just flip the script, be positive, and you'll feel so much better.”

RELATED: What Happens to Your Body When You Stop Eating Processed Meats

I Stopped Netflix Binging

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“The fourth thing I stopped doing was binging so much on Netflix. And this one's hard 'cause I really love shows and movies. I just always have. But it's so easy to get sucked into like the Netflix or whatever, TV, YouTube, vortex when you're like off work, and you're tired, and you just wanna sit on the couch, and you then go into like watching land and then you don't get your workouts in, or you're like more likely to snack mindlessly, right?”

Instead, I Did Productive Things

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“So I stopped binging, but sort of, I just flipped it. So I was like, okay, well, I'm not gonna just like sit here for three hours and watch a bunch of TV 'cause now I'm not being productive. I'm getting more tired and not wanting to go do things even more,” she says.

My Rule Is, I Can Watch My Shows While Doing Cardio

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“So now my rule is I either have to be on the treadmill doing cardio to watch my Netflix shows, or I have to have already worked out,” she explains. “So if it didn't already work out, then I'm not gonna watch it. Or if I really, really wanna watch it, then I like to go to the gym and go on the treadmill.”

I Gave Up Diets

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And the final but most important sacrifice she made? “You gotta give up diets,” she says. “So we all have a diet, but you need to stop being on diets. The difference is that a healthy diet is just like how you fuel your body and nourish yourself every single day, right? Your diet is your nutrition, how you're feeding yourself.” She says that she tried every diet under the sun, “and I ended up sick after most of 'em. If I ever lost weight on them, I gained it all right back, which is like fluctuating up and down, jacked up my metabolism.”

RELATED:Irresistible Smoothie Recipes to Kickstart Your Weight Loss Journey in 30 Days

I Added Healthier Things Instead of Being Overly Restrictive

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“You have to find something that works in your life that you can maintain long term all the time,” she continues. “So I focused on adding healthier things into my diet all the time. Instead of cutting stuff out and restricting, I would add things in, add more veggies, add more water, like add more of the good stuff so you have less room for the bad stuff. And then I would start eliminating certain things where I'm like, okay, well, I know these really, really bad processed carbohydrates aren't good for my body. And so, what can I swap those for? That's a healthier option without giving up carbs because we need them.”

💪🔥Body Booster: Start with just 10 minutes of exercise each day. Keeping it short and simple makes it easier to stay consistent over time.

Nutrition & Diet

She Lost 115 Pounds on Ozempic with 10 Weight Loss Hacks

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Groth
By Leah GrothMar 17, 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 and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

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

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

Coach Reveals the 4 Biggest Cardio Mistakes You Are Making

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Things Mom Didn’t Do to Lose 2 Pounds Per Week

Whitney Reyes workoutwithwhitney_
Copyright workoutwithwhitney_/Instagram
Leah Groth
By Leah GrothMar 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

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The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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

She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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

She Didn’t Spend Hours in a Gym

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She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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