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I Lost 100 Pounds and Here’s What I Do to Stay Lean

This influencer completely changed her life.

Ferozan Mast
By Ferozan MastMay 29, 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.
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FACT CHECKED BY Christopher Roback
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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.

megantjellefit
megantjellefit/TikTok
Ferozan Mast
By Ferozan MastMay 29, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Nutrition & Diet

TikTok influencer Meg lost 100 pounds in a year after taking semaglutide medication Wegovy and has kept it off since then. “POV you lost 108 pounds in a year because you used a GLP-1 medication as a tool but prioritized a complete lifestyle change first,” reads the text over a before-and-after video. Meg lost half the weight she needed before taking Wegovy and kept those good habits up throughout her journey. Here’s what Meg does to stay lean, fit, and happy since losing weight.

Taking the Stairs

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

Meg says she started taking the stairs everywhere. “I used to take the lazy way out,” she says. “Take the elevator even if it was one or two floors up.” Now she makes it a point to park on the top level or as furthest away from where she is walking to.

Stop Drinking Your Calories

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.Shutterstock

Meg stopped drinking high-calorie beverages from her favorite coffee chains. “I wasn’t even paying attention to how many calories and how much sugar was actually in these drinks,” she says. Meg makes the point that these drinks provide no nutritional benefits.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Prioritize Sleep

Woman lies in bed with arms raised up view from aboveShutterstock

Meg says getting 7 hours of sleep a night was crucial for her weight loss. “It’s so important to be getting an adequate amount of sleep each night,” she says. “This was something that I changed drastically at the start of my weight loss.”

30 Minutes of Movement

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

Meg got at least 30 minutes of movement every day. She makes the point that it doesn’t matter what that movement is so long as it keeps you active. “Lifting weights, swimming, dancing, even walking,” she says.

Lots of Walking

Woman exercise walking in the park listening to music with headphoneShutterstock

Meg says walking and a calorie deficit were instrumental in helping to torch fat at the beginning of her weight loss journey. “Do something you enjoy, whatever that may be,” she says. “That’s all I did for the first several months.”

Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Meg started counting calories after realizing she was eating far more than she thought on a daily basis. “It’s not a bad thing to know how many calories you are putting into your body,” she says. “And what the nutritional value is of the food you’re consuming.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Lots of Water

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Meg makes a point of drinking plenty of water throughout the day. She also enjoys coffee, and good quality dark chocolate for a pick-me-up. “This was a caramel brulee latte,” she captioned a picture.

Incline Walking

Incline,Threadmill,,,Gym,Incline,Threadmills,walking,running,gym,exerciseShutterstock

Meg did incline walking for the first six months of her weight loss. “Started at low incline 3 mph for 30 minutes and progressively worked up to the 12/3/30 workout,” she says. “I started my weight loss journey in the middle of winter in 2022, so I only had the treadmill, haha, but I love walking outside the rest of the year when I can!!” she commented on her post.

Healthy Diet

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Meg would eat a diet that encouraged muscle gain and weight maintenance. A typical breakfast would be a cranberry bar, fruit smoothie, and yogurt. She would eat cottage cheese and fruit for a pre-workout snack.

Lots of Protein

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Meg eats plenty of protein, like her salmon bowl, which contains 23 grams of protein. She also enjoys a chicken fajita bowl, which has 25 grams of protein. “Dark chocolate always,” she says of her favorite treat.

RELATED: I Lost 30 Pounds on a Raw Food Diet and Here's How

Lifting Weights

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

Meg avoided loose skin issues by weight training. “Lifting weights!!! I lift several times a week and stay consistent with it as well as cardio/ running,” she commented in a post.

Getting Strong, Not Skinny

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Meg shifted her focus from weight loss to being as strong as possible. She does resistance training at the gym, frequently posting videos of herself doing pull-ups and push-ups, as well as gymnastic-style headstands. “When your mindset shifts from ‘I just want to be skinny’ to ‘I want to be strong,’” she captioned a video.

Turkey Pot Roast

Le Creuset dutch oven. One of the most prestigious French manufacturing brands of enameled cast iron cookware.Shutterstock

Turkey pot roast is one of Meg’s favorite high-protein low-calorie dinners. One serving contains 36 grams of protein and 420 calories. Most importantly, it’s delicious, Meg says.

RELATED: What Would Happen to Your Body If You Ate 4 Eggs a Day

Dumbbell Exercises

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Meg has an incredibly toned and strong physique, and shared her arm exercises on TikTok. “For my girls who are scared of the weight section, I got you! Here’s some beginner dumbbell exercises to try,” reads the text on a video.

Be Consistent

@megantjellefit

#wegovy #semaglutide #glp1 #glp1forweightloss #pcos #pcosweightloss #100poundsdown #100lbsdown

For Meg, consistency and discipline were key to her weight loss and is crucial for her maintenance. “Most days I am not [motivated],” she commented on a video. “Just gotta build the habit and it’s all about having discipline and delayed gratification.”

💪🔥Body Booster: Start taking the stairs everywhere, and ignore the elevator when you can.

cardiobody mass calculatorsustainable weight losswalkingweight losssuccess stories & transformationsozempicprotein

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Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 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 struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” 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 100 Pounds and Here’s What I Do to Stay Lean

megantjellefit
megantjellefit/TikTok
Ferozan Mast
By Ferozan MastMay 29, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

TikTok influencer Meg lost 100 pounds in a year after taking semaglutide medication Wegovy and has kept it off since then. “POV you lost 108 pounds in a year because you used a GLP-1 medication as a tool but prioritized a complete lifestyle change first,” reads the text over a before-and-after video. Meg lost half the weight she needed before taking Wegovy and kept those good habits up throughout her journey. Here’s what Meg does to stay lean, fit, and happy since losing weight.

Taking the Stairs

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

Meg says she started taking the stairs everywhere. “I used to take the lazy way out,” she says. “Take the elevator even if it was one or two floors up.” Now she makes it a point to park on the top level or as furthest away from where she is walking to.

Stop Drinking Your Calories

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.Shutterstock

Meg stopped drinking high-calorie beverages from her favorite coffee chains. “I wasn’t even paying attention to how many calories and how much sugar was actually in these drinks,” she says. Meg makes the point that these drinks provide no nutritional benefits.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Prioritize Sleep

Woman lies in bed with arms raised up view from aboveShutterstock

Meg says getting 7 hours of sleep a night was crucial for her weight loss. “It’s so important to be getting an adequate amount of sleep each night,” she says. “This was something that I changed drastically at the start of my weight loss.”

30 Minutes of Movement

Sport and active lifestyle concept. Caucasian woman training, sportswoman exercising with dumbbells holding her hands forward outdoors on sunny day, close-up.Shutterstock

Meg got at least 30 minutes of movement every day. She makes the point that it doesn’t matter what that movement is so long as it keeps you active. “Lifting weights, swimming, dancing, even walking,” she says.

Lots of Walking

Woman exercise walking in the park listening to music with headphoneShutterstock

Meg says walking and a calorie deficit were instrumental in helping to torch fat at the beginning of her weight loss journey. “Do something you enjoy, whatever that may be,” she says. “That’s all I did for the first several months.”

Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Meg started counting calories after realizing she was eating far more than she thought on a daily basis. “It’s not a bad thing to know how many calories you are putting into your body,” she says. “And what the nutritional value is of the food you’re consuming.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

Lots of Water

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

Meg makes a point of drinking plenty of water throughout the day. She also enjoys coffee, and good quality dark chocolate for a pick-me-up. “This was a caramel brulee latte,” she captioned a picture.

Incline Walking

Incline,Threadmill,,,Gym,Incline,Threadmills,walking,running,gym,exerciseShutterstock

Meg did incline walking for the first six months of her weight loss. “Started at low incline 3 mph for 30 minutes and progressively worked up to the 12/3/30 workout,” she says. “I started my weight loss journey in the middle of winter in 2022, so I only had the treadmill, haha, but I love walking outside the rest of the year when I can!!” she commented on her post.

Healthy Diet

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Meg would eat a diet that encouraged muscle gain and weight maintenance. A typical breakfast would be a cranberry bar, fruit smoothie, and yogurt. She would eat cottage cheese and fruit for a pre-workout snack.

Lots of Protein

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Meg eats plenty of protein, like her salmon bowl, which contains 23 grams of protein. She also enjoys a chicken fajita bowl, which has 25 grams of protein. “Dark chocolate always,” she says of her favorite treat.

RELATED: I Lost 30 Pounds on a Raw Food Diet and Here's How

Lifting Weights

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

Meg avoided loose skin issues by weight training. “Lifting weights!!! I lift several times a week and stay consistent with it as well as cardio/ running,” she commented in a post.

Getting Strong, Not Skinny

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Meg shifted her focus from weight loss to being as strong as possible. She does resistance training at the gym, frequently posting videos of herself doing pull-ups and push-ups, as well as gymnastic-style headstands. “When your mindset shifts from ‘I just want to be skinny’ to ‘I want to be strong,’” she captioned a video.

Turkey Pot Roast

Le Creuset dutch oven. One of the most prestigious French manufacturing brands of enameled cast iron cookware.Shutterstock

Turkey pot roast is one of Meg’s favorite high-protein low-calorie dinners. One serving contains 36 grams of protein and 420 calories. Most importantly, it’s delicious, Meg says.

RELATED: What Would Happen to Your Body If You Ate 4 Eggs a Day

Dumbbell Exercises

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Meg has an incredibly toned and strong physique, and shared her arm exercises on TikTok. “For my girls who are scared of the weight section, I got you! Here’s some beginner dumbbell exercises to try,” reads the text on a video.

Be Consistent

@megantjellefit

#wegovy #semaglutide #glp1 #glp1forweightloss #pcos #pcosweightloss #100poundsdown #100lbsdown

For Meg, consistency and discipline were key to her weight loss and is crucial for her maintenance. “Most days I am not [motivated],” she commented on a video. “Just gotta build the habit and it’s all about having discipline and delayed gratification.”

💪🔥Body Booster: Start taking the stairs everywhere, and ignore the elevator when you can.

Nutrition & Diet

I'm a Dietitian and This Is How I Lost 100 Pounds and Kept It Off

Ilana_Muhlstein_nutritionbabe1
Ilana Muhlstein Nutrition/Facebook
Ferozan Mast
By Ferozan MastAug 28, 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
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Registered dietician Ilana Muhlstein (Nutrition Babe) knows first-hand how challenging weight loss can be. Ilana went from 215 to 115 pounds over several years, sometimes going up, sometimes going into maintenance, but always with a downward trajectory. Ilana is sharing her story in hopes of inspiring others who are struggling with weight loss. “I truly believe our bodies were designed to be lean, healthy, fit, and strong,” she says. Here’s how she did it.

Healthy Routine

Muhlstein noticed tremendous changes with each 10 pounds dropped. “I can tell you my body literally functioned better and functions better with every healthier step I take. As long as I'm eating three solid meals a day, I'm drinking lots of water. I have protein at every meal. I have some healthy carbs. I have healthy fats, and I have energy. I could do handstands and yoga. I'm never too thin or even close.”

Meal Planning

Women housewife with cart shopping in supermarketShutterstock

Muhlstein started her weight loss journey at age 14 when she weighed 215 pounds. She credits losing weight at a steady 10 pounds a month with preventing too much loose skin. “So the summer after sophomore year of high school, I was like, focus, focus, focus. I planned my meals, I drank my water in the summer.”

Lifting Weights

Body and mind workout in loft fitness studio. Closeup on fitness woman workout with dumbbell in urban loft gymShutterstock

Muhlstein went back to the weight loss camp she attended as a teenager, this time as a counselor. “I decided to get really jacked. I think I was flirting like crazy with the gym guys. So the guys who were in charge of the weightlifting gym were these really, really good-looking Australian guys with adorable accents. I was a counselor who was feeling herself because I was a camp success story, and I was there, so I asked them to train me. So, during all my free periods and even days off, I would be in the gym lifting weights, and I never lifted so many weights. I felt so strong that summer, and I was solid.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Leaning Out with Yoga

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Muhlstein started doing yoga and lifting weights. “So I got so lean, kind of the muscle went out, yoga made me long, and I just looked like bony, which was the first time in my life I ever felt like that. But in a good way, I was still doing yoga, and I still had all this muscle, and I was still eating.”

Healthy Diet

Muhlstein was mindful about her diet while continuing to lose weight in college. She had a banana every morning, boiled eggs, fajitas without the wrap, stir-fries, and always had an apple in her bag for a healthy snack.

Talk To your Doctor

Close up of a female doctor filling up an application form while consulting patientShutterstock

She recommends going to see the doctor if weight loss is not happening for any reason. “You can't lose weight because the doctor will probably tell you it is possible—you just need the right plan. So find out if there's anything else going on because it should be possible. So you want to clear that up so you don't keep telling yourself that, right? So you find out the truth in that matter.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Small Easy Goals

A pair of female feet standing on a bathroom scaleShutterstock

Muhlstein says to focus on small, realistic goals, not giant, overwhelming ones. “Taking it one day at a time and only focusing on one to two pounds at a time makes such a huge difference,” she says. “Absolutely. When I was 215 pounds, if I focused on being in the low one hundred, are you joking? I would've given up so easily, so easily.”

No Cheat Days

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

“I have a very slow metabolism,” Muhlstein says. “If I decided to take one day to eat whatever the heck I wanted, I would probably gain five pounds in that day, and it would probably take two weeks to lose. So no. And I try to live a life that feels good enough and satisfying enough every day that I don't feel the need to cheat on it.”

RELATED: I Only Ate Bananas For Three Days, and This Is What Happened

Be Sensible

Muhlstein says a sensible plan is the only way to lose weight and keep it off long-term. “Eating three meals a day, having protein, filling up on veggies, still eating carbs, still eating fats,” she says. “You can do it, but you have to be smart about it. It works. It works, and it allows you to be sensible in your life.” 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 20 Pounds in 4 Months And Here’s What I Eat in a Day

Sydney St-Aubin
Copyright sydneystaubin/Instagram
Alek Korab
By Alek KorabSep 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.

"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

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"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED: 3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

I Lost 50 Pounds and Here’s How You Can Lose 10 Pounds in 2 Months

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Leah Groth
By Leah GrothAug 13, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing weight can seem overwhelming, but it shouldn’t be. In fact, you can quickly lose ten pounds before Memorial Day weekend, according to one health expert. Gen Cohen, CNC, recently shared a motivating video via Instagram with her followers, offering some easy ways you can lose weight without going to extremes. “How to feel your best by summer! Here’s how I lost 10lbs in the first two months of my health journey,” she writes in the caption of the Instagram post. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the weight loss suggestions that could get you feeling like the healthiest version of yourself before swimsuit season.

Focus on Losing Body Fat, Not Water Weight

“What I would do if I was trying to lose 10 pounds in the next two months,” she says in the video. “And I'm not talking about 10 pounds of water weight that you just gained back the next day. I'm talking about 10 pounds of body fat.” She starts by pointing out things a person should avoid, even if they could work in the short term.

Don’t Starve Yourself

Gen_Cohen2gensgym/Instagram

“What I would not do is starve myself,” she says. “That is the quickest way to lead to fat gain after weight loss.” Collingwood agrees. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

Related: 8 Ways to Eat Your Way to 6-Pack

Don’t Do "Hours of Cardio” Daily

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“What I also wouldn't do is ... hours of cardio every single day,” she continues. “Exercise is excellent, but too much can also stress the body and cause injury, not to mention burnout,” Collingwood adds.

Eat in a “Modest Caloric Deficit”

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She then reveals her plan. “What I would do is eat in a modest caloric deficit, which, if you're a woman watching this video, means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she maintains.

Download a Meal Planning App

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“I would download an app like MyFitnessPal and pre-plan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continues. Collingwood loves the idea of the app. “Keep track of calories to increase awareness, but don’t obsess over it,” she elaborates. “Focus on getting target goals for macros and balancing with movement and exercise.”

Invest in a Big Water Bottle and Hydrate

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She also suggests investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.” Water is always essential for overall health, and when embarking on a weight loss plan, “however, it will not really fill you up for very long because it is absorbed within minutes into the stomach and intestines,” Collingwood points out.

Lift Weights and Walks

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“And finally, rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60-minute walk in per day,” she suggests. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how just 60 minutes of walking.”

Collingwood agrees that walking is a great way to burn calories with low impact. “Lifting weights is key to maintaining muscle while you are losing weight,” she says.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Be Happy

Gen_Cohen3gensgym/Instagram

“I'd also visualize myself being the hottest, happiest version of me and remember that while my life isn't defined by the number on the scale, it's okay to want to take control of my health,” she concludes the video. In the caption, she added: “P.S. It’s okay to want to lose weight and improve your health...but please remember your life isn’t defined by the number on the scale.” Collingwood is on board with Gen’s overall approach. “Positive self-image and body image are wonderful. You don’t walk around with people knowing how much you weigh, but people do respond to your energy and attitude. If that is positive, you will be someone others will want to be around!” she says.

💪🔥Body Booster: Lift weights 3-4 times per week max. Prioritize getting a 60-minute daily walk for overall fitness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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