I Lost 124 Pounds in 9 Months and This Is How

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        I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes
    Brooke Boatman details her weight loss journey.
By Leah GrothJun 30, 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

        Brooke Boatman
    
By Leah GrothJun 30, 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
Nutrition & Diet
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If you have a lot of weight to lose, the process can feel overwhelming. However, it doesn’t have to be, according to many weight loss warriors. Sometimes, all it takes is making a few simple lifestyle changes. Brooke Boatman, 42, lost a whopping 124 pounds in 9 months by making a few simple lifestyle changes with the help of Lindora. Here is everything she did to lose the weight.
Brooke Weighed 254 Pounds
Brooke Boatman
Brooke,  born and raised in Orange County, California, but currently living in Ohio, “ballooned up to a whopping 254 pounds after breaking both of her feet at the same time. She was “so big, and out of breath. I was on cholesterol medications and blood pressure meds as well. I wasn’t able to play with my kids anymore because every inch of my body hurt with all the added weight on my bones, joints, and organs,” she tells Body Network.
She Quit Drinking
Shutterstock
This was when she decided to lose weight and “radically” change her life.. She started by cutting out alcohol. “I have been sober now for 2 1/2 years,” she says.
She Cut Out Meat, Dairy, and Sugar
Brooke Boatman
She also changed her diet. “I cut out meat, dairy, and sugar.  I tend to eat only whole foods from the earth, including salmon. Drinking and sugar was such a huge issue for me.  I went back to school, and I had to watch some food documentaries about meat, and that solidified the fact that meat is not good for you, especially the way that the animals are raised,” she says.
Here Is Her Eating Schedule
Brooke Boatman
She describes herself as a “real creature of habit” when it comes to her eating habits. “Lindora taught me to eat every 2 to 3 hours, so still, to this day, I eat or have a shake at 9, 11, 1, 3, 5, and 6:30. Usually, I have an OWYN shake at 9 am after I have worked out, at 11 am I have a cranberry grape protein drink, at 1 pm usually 30 grams of protein from salmon or a shake. I usually repeat that so I ensure I am ingesting clean ingredients, and at 5 pm, I have salmon and sweet potato or steamed veggies. At 6:30 pm, I have a decaf coffee with protein. I really like to stick to clean, simple ingredients,” she says.
She Learned Starving Herself Was Not the Way to Lose Weight
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One myth she busted? “I used to believe that starving myself was the way to lose weight, fewer calories consumed, and you will lose weight faster. Not true. I firmly believe you have to constantly fuel your body to lose weight, gain muscle, and keep your metabolism revved. You lose muscle when you starve yourself,” she says.
She Didn’t Start Lifting Weights Until After She Lost Weight
Brooke Boatman
“ I did not do any toning while I was losing weight.  Once I got down to 140, I started to lift weights, and I'd say I’m most proud of my extremely toned arms,” Brooke says. “I love to do shoulder flys, and inner and outer bicep curls are my favorite. I do three sets of 10; I love the cable row for my back muscles and squats.”
Power Yoga
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“I do not follow trends. I follow what works for me,” Brooke says, revealing that she loves power yoga. “For me, it isn’t a trend. It's a time when I sweat, breathe, and work so hard and pause my brain to work out.”
She Takes Supplements
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Brooke takes the following supplements: Lindora’s Capsiolin and muscle maintenance, Cymbyoticas vitamin C, creatine, and super mushrooms. “Since all of my weight loss, I am no longer on any prescription meds,” she says.
She Walks 10,000 Steps a Day
Shutterstock
Brooke makes sure to get in 10,000 steps in a day. “For me, 10,000 steps is 5 miles. I have long legs, lol, and I believe you have to get those steps in and still work out,” she says.
No Cheating
Brooke Boatman
Brooke has one piece of advice: No cheating. “Food and drink will ALWAYS BE THERE!! DON'T GIVE UP!! Take the time to retrain all aspects of you. Start with you mind.  Your mind is so powerful! That’s what hindered me for so long, I was a trainwreck, I had false hopes.”
Invest in Your Program
Brooke Boatman
“After joining Lindora, I put everything into that program, including my nurse Paola. I learned that if I cheated, I didn’t only fail myself, I failed her, and she was the one who was investing in me,” she says. “I stand so firmly on the advice of not cheating and not giving up. Failing wasn’t an option for me. I used to be such a yoyo person, and I'd give up, but this time was for me, and it was easy to do. I am here for all of you, and I am passionate about helping others succeed. This is a lifestyle, and I promise you that if you commit, you will look and feel better.”
She Has Never Been Happier
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Brooke’s  biggest achievement was losing 125 lbs, changing her life in drastic ways and keeping it off, “and still following this life that I have created and I have never been happier,” she says. “I'd tell people to do this journey for you. If you cannot be 100% then you are no good to anyone else.”
Retrain Your Brain
Shutterstock
“Food and alcohol will always be there, but for the short campout of time that you set aside for you to lose weight and build muscle is so easy.  Retraining your Brian is the hard part, but once you get your head in the game, everything will follow,” she says.
Measure Progress by How Your Clothes Fit
Brooke Boatman
“I measure progress on how my clothes fit and how I look in the mirror. I never thought about muscle weighing more than fat until this journey, and I believe it now. The scale can say one number, but I still wear a size zero or a 2, and I am toned. I got rid of my scale because I used to be addicted to it, and it didn’t take me anywhere but into a downward spiral,” she says.
RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight
She Is Her Own Fitspiration
Brooke Boatman
“I'm my own fit-spiration. I changed my entire life. I stopped drinking, eating sugar, dairy, and meat, and changed my life for the better.  I went back to school.  I am a nurse and no longer work, but during my weight loss journey, I started learning about holistic health care, and I ended up back in school to be a holistic practitioner, I became a yoga 200 YTT, I practice Ayurveda, and so many other modalities and at almost 43, I have never looked better and felt better, and my mind is so strong.  This journey made me my own inspiration.  I know it’s possible, and I'm so passionate about helping and motivating others,” she concludes. 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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Talia Fawaz/YouTube
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
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✓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
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Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.
I Focused on Changing My DietShutterstock
“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.
It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”
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I Implemented Volume EatingShutterstock
Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”
I Amped Up My Protein IntakeShutterstock
She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”
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I Practiced Self-DisciplineShutterstock
“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.
I Maintained a Positive MindsetShutterstock
You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.
I Had a Balanced ApproachShutterstock
It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”
I ExercisedShutterstock
She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”
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I Made It a Lifestyle ChangeShutterstock
She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”
Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”
💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

        
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Christopher Roback
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If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

            
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        Copyright Martin Balcaitis
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        ​Understanding True Protein ContentShutterstockStanding at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."
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        Copyright Martin Balcaitis
The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

            
                 A New Approach to Food
            
            
        ​What To Do InsteadShutterstockUnlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

            
                 A Day of Measured Eating
            
            
        ShutterstockMartin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"
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                Dealing with Setbacks
            
            
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                The Power of Accountability
            
            
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        ShutterstockMartin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

            
                The Path to Success
            
            
        ShutterstockFor those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."
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tbacks97/Reddit
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   FACT CHECKED BY
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✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Is Ozempic the new wonder drug? Many experts believe so. Known generically as semaglutide, Ozempic mimics a naturally occurring hormone that encourages “fullness” and is highly effective for weight loss. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of health problems. So, if we can help people lose weight easily and simply, why not use all the tools we have available?” These 20 people, who all lost weight thanks to Ozempic, would agree. Read on to find out more.
Michelé Lost 61 Pounds In 7 months
meltwithmich/TikTok
Michelé says Ozempic transformed her life. “Lost 28kg [61 pounds] in just 7 months with the help of Ozempic, smart eating habits, portion control, and calorie counting,” she says. “Sharing my journey to inspire and motivate!”
Karkelia Lost 95 Pounds
karkeliamauney/TikTok
Karkelia Mauney went from 260 pounds to 165 pounds, thanks to Ozempic. That’s a stunning 95-pound weight loss! “Embracing the process, one step at a time,” she says.
Kesia Lost Over 60 Pounds
iamkesiaberrios/TikTok
Kesia Berrios has lost over 60 pounds so far and is still going strong! The influencer swears by Ozempic and motivational advice to live her best life. “Down 60 plus pounds!!!! Follow me for my weight loss journey,” she says.
Linda Lost Over 57 Pounds In 5 Months
lindamarieinmpls/TikTok
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Amy Lose 160 Pounds
amyinhalf/TikTok
Amy lost 160 pounds by taking Ozempic, and doesn’t regret it for a second. She posts lots of before and after shots so people can see what a drastic difference the drug has made.
Holly Lost 105 Pounds
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Holly Figueroa O’Reilly lost 105 pounds on Ozempic after struggling with her weight most of her life. She now weighs 145 pounds. “It just completely transformed my body and the way that I conduct my life,” she told TODAY.
Jen Lost 40 Pounds
zenjen.meditation/Instagram
Jen Alico lost 40 pounds on Ozempic, and kept the weight off even after she stopped taking the drug. “Before and throughout this entire process I maintained a healthy lifestyle, but I just found that all of a sudden my clothes were fitting better, and I was beginning to recognize myself in the mirror again,” she told Newsweek. “I started to feel good and like I could function better.”
Brittany Lost Over 100 Pounds
britts_getting_fit_/Instagram
Brittany lost over 100 pounds on Mounjaro. “I might not be where I want to be yet but, I’m so much closer than I ever dreamed I would be when I started this journey 16 months ago,” she captioned an Instagram post. “No, I’m not losing weight as fast as I’d like but I’m doing it in a sustainable way through moderation and movement and I feel good about that.”
Almost 20 Pounds Lost In 6 Weeks
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Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.
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Redditor Loses 69 Pounds
tbacks97/Reddit
Redditor tbacks97 went from 205 pounds to 136 pounds in just eight months. “Today I officially hit a weight that is ‘healthy’ for my BMI! My life is completely changed, it is difficult to describe how freeing it is to not feel held back by movement anymore,” she says.
Husband and Wife Lose 136 Pounds Combined
NefariousnessNo695/Reddit
Redditor NefariousnessNo695 lost 66 pounds and her husband lost 70 pounds. “Within the first two days, I could breathe and my chest didn’t hurt when I walked,” she says. “The cardiac coverage is real. I couldn’t walk 50 ft without stopping to get a breathe. Now we are at a mile and I lift or do chair yoga, tai chi, Pilates and the pool. It took a while to move but I started with chair yoga on silver sneakers on YouTube. Taking care of myself is finally my priority.”
165 Pounds Down—and No Ozempic Face!
mrstruong/Reddit
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32 Pounds Down
Shutterstock
Redditor Last-Scratch9221 lost 32 pounds in three months on Ozempic. “I have also biked 68.7 miles this last week 🙌 I love my ebike. I don’t mind taking risks and extending my distance because I know if I need it the motor is there. Today rode to drs and then up to the gym and home for a total of 20.9 miles - burned 700+ cals plus 300+ at the gym. I have so much more energy with Oz I absolutely love it.”
Jacqueline Lost 90 Pounds
gojacquelean/Instagram
Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.
Megan Lost 111 Pounds
Shutterstock
Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”
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Marcia Lost 70 Pounds
aperrygoodlife/Instagram
Marcia Perry, NASM - CPT, WFS, lost over 70 pounds and changed her life. “My A1C is now out of pre-diabetic range, my cholesterol and liver enzymes are normal, and I feel like me again for the first time in 10 years. The 70ish lb weight loss is just the cherry on top,” she captioned an Instagram post.
Taylor Lost 40 Pounds
taylor.kast04/Instagram
Taylor Kast went from 220 pounds to 180 pounds on Ozempic. “I'm 2lbs away from having lost 40 lbs since Feb 27th, 2023. I am beyond amazed at all of the changes my body has gone through,” she captioned an Instagram post.
Ana Lost 59 Pounds
anafontini/TikTok
TikToker Ana Fontini lost 59 pounds on Ozempic. What is the average success rate for Ozempic? According to studies, it averages 5 pounds a month.
Barbie Lost 180 Pounds
Shutterstock
Barbie Jackson-Williams lost 180 pounds on Ozempic. “I want to be active. I want to be doing stuff. I can’t sit and watch TV like I used to,” she told NBC News. “I used to be dead from the waist down. Very dead. But I’m not now.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
Pepper lost 30 Pounds
Shutterstock
Pepper Schwartz lost 30 pounds on Ozempic. “I have really thought about this in terms of health a lot. I’m older. I just don’t think I can afford to (mess) around with weight anymore,” the 78-year-old told TODAY. “I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.”
💪🔥Body Booster: Ozempic is most effective when combined with a healthy diet and active lifestyle.
Nutrition & Diet
        I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes
    

        Brooke Boatman
    
By Leah GrothJun 30, 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.
If you have a lot of weight to lose, the process can feel overwhelming. However, it doesn’t have to be, according to many weight loss warriors. Sometimes, all it takes is making a few simple lifestyle changes. Brooke Boatman, 42, lost a whopping 124 pounds in 9 months by making a few simple lifestyle changes with the help of Lindora. Here is everything she did to lose the weight.
Brooke Weighed 254 Pounds
Brooke Boatman
Brooke,  born and raised in Orange County, California, but currently living in Ohio, “ballooned up to a whopping 254 pounds after breaking both of her feet at the same time. She was “so big, and out of breath. I was on cholesterol medications and blood pressure meds as well. I wasn’t able to play with my kids anymore because every inch of my body hurt with all the added weight on my bones, joints, and organs,” she tells Body Network.
She Quit Drinking
Shutterstock
This was when she decided to lose weight and “radically” change her life.. She started by cutting out alcohol. “I have been sober now for 2 1/2 years,” she says.
She Cut Out Meat, Dairy, and Sugar
Brooke Boatman
She also changed her diet. “I cut out meat, dairy, and sugar.  I tend to eat only whole foods from the earth, including salmon. Drinking and sugar was such a huge issue for me.  I went back to school, and I had to watch some food documentaries about meat, and that solidified the fact that meat is not good for you, especially the way that the animals are raised,” she says.
Here Is Her Eating Schedule
Brooke Boatman
She describes herself as a “real creature of habit” when it comes to her eating habits. “Lindora taught me to eat every 2 to 3 hours, so still, to this day, I eat or have a shake at 9, 11, 1, 3, 5, and 6:30. Usually, I have an OWYN shake at 9 am after I have worked out, at 11 am I have a cranberry grape protein drink, at 1 pm usually 30 grams of protein from salmon or a shake. I usually repeat that so I ensure I am ingesting clean ingredients, and at 5 pm, I have salmon and sweet potato or steamed veggies. At 6:30 pm, I have a decaf coffee with protein. I really like to stick to clean, simple ingredients,” she says.
She Learned Starving Herself Was Not the Way to Lose Weight
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One myth she busted? “I used to believe that starving myself was the way to lose weight, fewer calories consumed, and you will lose weight faster. Not true. I firmly believe you have to constantly fuel your body to lose weight, gain muscle, and keep your metabolism revved. You lose muscle when you starve yourself,” she says.
She Didn’t Start Lifting Weights Until After She Lost Weight
Brooke Boatman
“ I did not do any toning while I was losing weight.  Once I got down to 140, I started to lift weights, and I'd say I’m most proud of my extremely toned arms,” Brooke says. “I love to do shoulder flys, and inner and outer bicep curls are my favorite. I do three sets of 10; I love the cable row for my back muscles and squats.”
Power Yoga
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“I do not follow trends. I follow what works for me,” Brooke says, revealing that she loves power yoga. “For me, it isn’t a trend. It's a time when I sweat, breathe, and work so hard and pause my brain to work out.”
She Takes Supplements
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Brooke takes the following supplements: Lindora’s Capsiolin and muscle maintenance, Cymbyoticas vitamin C, creatine, and super mushrooms. “Since all of my weight loss, I am no longer on any prescription meds,” she says.
She Walks 10,000 Steps a Day
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Brooke makes sure to get in 10,000 steps in a day. “For me, 10,000 steps is 5 miles. I have long legs, lol, and I believe you have to get those steps in and still work out,” she says.
No Cheating
Brooke Boatman
Brooke has one piece of advice: No cheating. “Food and drink will ALWAYS BE THERE!! DON'T GIVE UP!! Take the time to retrain all aspects of you. Start with you mind.  Your mind is so powerful! That’s what hindered me for so long, I was a trainwreck, I had false hopes.”
Invest in Your Program
Brooke Boatman
“After joining Lindora, I put everything into that program, including my nurse Paola. I learned that if I cheated, I didn’t only fail myself, I failed her, and she was the one who was investing in me,” she says. “I stand so firmly on the advice of not cheating and not giving up. Failing wasn’t an option for me. I used to be such a yoyo person, and I'd give up, but this time was for me, and it was easy to do. I am here for all of you, and I am passionate about helping others succeed. This is a lifestyle, and I promise you that if you commit, you will look and feel better.”
She Has Never Been Happier
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Brooke’s  biggest achievement was losing 125 lbs, changing her life in drastic ways and keeping it off, “and still following this life that I have created and I have never been happier,” she says. “I'd tell people to do this journey for you. If you cannot be 100% then you are no good to anyone else.”
Retrain Your Brain
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“Food and alcohol will always be there, but for the short campout of time that you set aside for you to lose weight and build muscle is so easy.  Retraining your Brian is the hard part, but once you get your head in the game, everything will follow,” she says.
Measure Progress by How Your Clothes Fit
Brooke Boatman
“I measure progress on how my clothes fit and how I look in the mirror. I never thought about muscle weighing more than fat until this journey, and I believe it now. The scale can say one number, but I still wear a size zero or a 2, and I am toned. I got rid of my scale because I used to be addicted to it, and it didn’t take me anywhere but into a downward spiral,” she says.
RELATED: I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight
She Is Her Own Fitspiration
Brooke Boatman
“I'm my own fit-spiration. I changed my entire life. I stopped drinking, eating sugar, dairy, and meat, and changed my life for the better.  I went back to school.  I am a nurse and no longer work, but during my weight loss journey, I started learning about holistic health care, and I ended up back in school to be a holistic practitioner, I became a yoga 200 YTT, I practice Ayurveda, and so many other modalities and at almost 43, I have never looked better and felt better, and my mind is so strong.  This journey made me my own inspiration.  I know it’s possible, and I'm so passionate about helping and motivating others,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        I Lost 50 Pounds in 8 Months with These 4 Simple Changes
    
dilshealth/Instagram
By Leah GrothApr 19, 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
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
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If you have a lot of weight to lose, it may seem overwhelming. However, one woman claims that she lost 50 pounds just by making a few simple changes to her lifestyle. Dils Lee (@dilshealth) topped the scales at 192 pounds, wearing a size 16, in July 2021. However, she made four lifestyle habit changes, which not only aided in weight loss but were a game-changer in her overall health, reducing her inflammation and balancing her hormones. Here are the changes she made and what the 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, thinks about them.
She Stopped Drinking Coffee on an Empty Stomach
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One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”
She Switched From HIIT to Lower Intensity
dilshealth/Instagram
The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.
She Stopped Restricting Food
dilshealth/Instagram
“The third thing I stopped doing was restricting food,” she reveals. “While I was going to the gym, I would sit around 1,000 to 1,200 calories and I would severely restrict my eating. Now I'm up to 1,500 calories, still in a calorie deficit, and focusing on low carb and high protein macros that help nourish and support my body.”
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
She Focused On Her Sleep Health
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“The fourth change that I made is that I introduced a healthy sleep routine,” she reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.”
Body Network's Expert Weighs on Coffee and Exercise
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“Having breakfast is important to kick start the metabolism for the day and having caffeine along with food can help to reduce the potential negative effects and sharp spike in cortisol that you might get from drinking it alone. Some people do feel nauseous when drinking coffee on an empty stomach, but of course everyone is different with how they react,” says Collingwood about drinking coffee on an empty stomach. As for a mix of high and low intensity exercise, it is “best for weight loss and stress release,” says Collingwood. “Lower intensity is definitely easier on the body but you also will burn fewer calories than the high intensity exercise.”
RELATED: 5 Belly-Shrinking Food Choices for 50+
Expert Weighs in on Diet and Sleep
dietdivatara/Instagram
Collingwood also agrees that eating too few calories can cause the body to conserve and reduce metabolism, “which is the opposite of what you are trying to do when trying to lose weight,” she says. “Finding that healthy balance of a deficit of calories but not too strict is key.” And she agrees that “sleep is absolutely essential to recovery of your muscles and tissues but also to help with controlling appetite and various hormones.”
💪🔥Body Booster: Take a look at everything from your diet and fitness routine to your sleep habits: Could you be unknowingly sabotaging your health by not eating or sleeping enough or doing the wrong type of exercise?
Fitness & Workouts
        7 Tricks to Summer Body Success!
    

        Copyright dani_bcoleman/Instagram
    
By Leah SuzanneMar 31, 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.
Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are. 

            
                Get Started Now
            
            
        
View this post on Instagram
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Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                Strength Train
            
            
        ​Get Started NowCopyright Dani ColemanIt’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

            
                Choose Consistency Over Intensity
            
            
        
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Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

            
                Exercise While Traveling
            
            
        
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Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Take Movement Snacks Throughout the Day
            
            
        
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“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

            
                Consider Diet, Recovery, Stress, Hydration, and Sleep
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

            
                Find Joy in Exercise
            
            
        
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Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        10 Best High-Protein Foods for Women Over 40
    

        Shutterstock
    
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Looking in the mirror these days, you might notice subtle changes in your body that weren't there in your 30s. That's because after 40, our metabolism naturally slows down and maintaining muscle becomes more challenging—making what we eat more important than ever. Discover the powerhouse proteins that can help you stay strong, energetic, and healthy after 40 in this science-backed guide to better nutrition.

            
                Why Protein Becomes More Important After 40
            
            
        ShutterstockAfter 40, our bodies go through significant changes that make protein more important than ever. Starting in your 40s, sarcopenia—the gradual loss of muscle mass and strength with age—begins to set in, making it crucial to increase protein intake to maintain muscle mass, independence, and quality of life. For women specifically, adequate protein helps combat age-related metabolic changes, supports bone health, and helps maintain a healthy weight.
Once you're between 40 and 50 years old, your protein needs increase to about 1-1.2 grams per kilogram of body weight daily, compared to the 0.8 grams recommended for younger adults. This higher intake helps prevent sarcopenia and maintain muscle quality in older adults.
Dr. Douglas Paddon-Jones, researcher at the University of Texas Medical Branch, explains: "To maximize muscle protein synthesis while being cognizant of total energy intake, we propose a dietary plan that includes 25–30g of high-quality protein per meal". This approach is more effective than simply increasing total daily protein. Read on to discover the best high-protein foods for women over 40.

            
                1. Greek Yogurt
            
            
        ​Solution #1: Increase Protein IntakeShutterstockGreek yogurt plays a starring role in protein-rich meals. A banana, Greek yogurt, and a hard-boiled egg together deliver about 19 grams of protein. Greek yogurt provides about 17 grams of protein per 3/4-cup serving—more than twice the amount found in regular yogurt.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                2. Lean Fish (Salmon, Tuna, Trout)
            
            
        ShutterstockFish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. A half filet of salmon contains 40.4 grams of protein, while a can of tuna has more than 40 grams. The Cleveland Clinic recommends choosing seafood options that are higher in omega-3s and lower in methylmercury.

            
                3. Eggs
            
            
        ShutterstockOne large hard-boiled egg provides 6.3 grams of protein. Eggs are incredibly versatile and can be incorporated into any meal. Research shows that supplementing the diet with protein plus a regimen of heavy resistance exercise leads to the most improvement in muscle mass and strength in healthy older adults.

            
                4. Lean Poultry
            
            
        ​10. TurkeyShutterstockA 3-ounce chicken breast with a half-cup of rice and vegetables provides about 25 grams of protein. Turkey breast is another excellent option with about 26 grams of protein per 3-ounce serving, and it contains almost no fat while providing B vitamins, niacin, zinc, iron, and magnesium.
RELATED: 20 Foods You Didn’t Know Were Ultra-Processed

            
                5. Lentils and Beans
            
            
        ShutterstockLentils are a good high-protein food option, especially for people who follow plant-based diets. One cup of lentils contains about 17.9 grams of protein, along with lots of vitamins, minerals, and fiber. The Mayo Clinic identifies plant sources such as beans, lentils, nuts, seeds, and soy as among the healthiest protein options.

            
                6. Cottage Cheese
            
            
        ShutterstockCottage cheese is an excellent source of protein that's easy to incorporate into meals. Dairy products like cottage cheese are rich in protein, calcium, and other essential nutrients. It can be eaten alone or mixed with fruits for a protein-rich snack.

            
                7. Nuts and Seeds
            
            
        ​Nuts and SeedsShutterstockAlmonds contain a good amount of vitamin E, magnesium, and phosphorus along with fiber to help you stay full longer. One cup of dry roasted almonds has about 30 grams of protein. Other excellent options include walnuts, chia seeds, and pumpkin seeds.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                8. Lean Beef
            
            
        ​2. BisonShutterstockLean beef is a good source of protein, iron, zinc, and selenium. For optimal protein intake, Mayo Clinic recommends including foods with the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk," write Mayo Clinic experts.

            
                9. Quinoa
            
            
        ShutterstockHarvard Health identifies quinoa as a protein-rich food that's particularly beneficial for adults. It's higher in protein than many other grains and provides a complete protein source that's excellent for vegetarians.

            
                10. Soy Products
            
            
        ShutterstockSoybeans are a type of legume and a good source of plant-based protein. Just 3.5 ounces of boiled soybeans contain 18 grams of protein. They also contain antioxidants linked to health benefits. Tofu, tempeh, and edamame are all excellent soy-based protein options.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                How to Incorporate These Proteins into Your Diet
            
            
        ShutterstockResearch suggests our bodies can only process about 20 to 40 grams of protein at a time. That means you shouldn't plan on getting a day's worth of protein in one or two meals. Rather, try to get some protein at every meal and supplement with healthy snacks that contain at least five grams of protein.
Here are some expert-approved meal ideas:
Breakfast: A banana, Greek yogurt, and a hard-boiled egg (19 grams of protein)
Lunch: An egg and bean burrito with a glass of milk (about 28 grams of protein)
Dinner: A 3-ounce chicken breast with a half-cup of rice and vegetables (25 grams of protein)
Snack: Greek yogurt with berries and nut-filled granola

            
                The Importance of Timing
            
            
        ShutterstockIf you're trying to maximize muscle growth and boost muscle recovery, eat a high-protein snack within 30 to 60 minutes of a strength-training session. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal.

            
                Expert Advice on Protein and Exercise
            
            
        ShutterstockAccording to Cleveland Clinic, treatment for sarcopenia typically includes lifestyle changes. These modifications to your lifestyle behaviors can treat and help reverse sarcopenia. Physical activity and a healthy diet with increased protein intake are particularly important.
To help prevent sarcopenia, maintain a physically active lifestyle that includes exercises such as resistance training and aim for 20 to 35 grams of protein in each meal.
RELATED:20 Superfoods for People Over 50

            
                Final Word
            
            
        ShutterstockAs women age past 40, prioritizing protein intake becomes essential for maintaining muscle mass, supporting metabolism, and preserving overall health. By incorporating these 10 high-protein foods into your daily diet and pairing them with regular strength training, you can help combat age-related muscle loss and maintain your strength, mobility, and independence for years to come.
Don’t forget to consult with your healthcare provider before making significant changes to your diet, especially if you have kidney issues or other health concerns that might be affected by increased protein intake. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Nutrition & Diet
        Mom Lost 135 Pounds and Kept It Off With These 7 Meals
    

        I Lost 130 Pounds on the Keto Diet and This Is How
    

        Copyright low.carb.love/Instagram
    
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
We've all been there - trying to lose weight but getting stuck in a cycle of boring meals and cravings. For Mayra, a mother and wellness enthusiast from Low Carb Love, finding sustainable, delicious meals was the key to losing 135 pounds and keeping it off for over 15 years. "Focus on protein," she says, sharing the approach that transformed her life. Ready to discover meals that could change your weight loss journey too?

            
                1. Morning Protein Smoothie
            
            
        Mayra kicks off her day with a protein-packed smoothie that feels like dessert but fuels her body. "When I'm not really knowing what to eat, or I just feel like really nourishing my body, I always make a smoothie," she explains in her video. Her go-to blend includes plant-based protein powder, almond milk, unsweetened cocoa powder, and a secret ingredient - avocado - which creates creaminess without the carbs of banana.

            
                2. Crispy Skin Salmon
            
            
        For lunch, Mayra loves a perfectly cooked salmon with crispy skin. "I love a crispy seasoned skin," she says while demonstrating how to get that restaurant-quality sear. The salmon provides quality protein and healthy omega-3 fats that keep her satisfied. She cooks it simply with salt and pepper, letting the natural flavors shine through.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                3. Salmon Cobb Salad
            
            
        Mayra transforms her salmon into a substantial Cobb salad that's anything but boring. "Salads are a really, really big part of my life. I love salads because they're really filling," she shares. Her version includes crispy turkey bacon, feta cheese, medium-boiled eggs, avocado, and fresh vegetables, topped with a simple homemade dressing of red wine vinegar, Dijon mustard, and avocado oil.

            
                4. Smart Snacking
            
            
        Before dinner, Mayra prevents overeating with strategic snacks. "One of the mistakes that I feel people make when they're snacking is they have too much fruit or sugars or carbs," she explains. Instead, she opts for protein and fat-focused options like a small bowl of strawberries, Marcona almonds, and protein-rich beef jerky that keep her satisfied until dinner.

            
                5. Curry Chicken
            
            
        For dinner, Mayra keeps it lighter with a delicious curry chicken dish. "I usually like to go a little lighter for dinner," she says, sharing her preference for chicken or seafood in the evening. Her curry chicken features a yogurt marinade that keeps the meat moist, plus a medium-heat coconut curry sauce that adds tons of flavor without excessive carbs.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                6. Cauliflower Rice
            
            
        Mayra pairs her curry chicken with fluffy cauliflower rice. "This here is just super fluffy, light. It does the job," she explains while showing how to properly drain the moisture for the perfect texture. This low-carb alternative satisfies her desire for a comforting base without derailing her progress.

            
                7. Simplified Sauces
            
            
        For busy weeknights, Mayra relies on clean-ingredient sauces to transform simple proteins. "I'm all about making homemade sauces and making them from scratch, but sometimes during the week, you just need to make it and go," she admits. This practical approach helps her maintain her eating style without spending hours in the kitchen.

            
                Her #1 Rule
            
            
        Throughout her day, Mayra consistently prioritizes protein at every meal. "Again, like for me, protein really goes a long way," she emphasizes. This focus has been fundamental to her 135-pound weight loss and 15-year maintenance success, giving her meals staying power that prevents hunger and cravings.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                The Secret Weapon
            
            
        Mayra doesn't shy away from fats - she embraces them strategically. "Don't be afraid of fats. I grew up being super paranoid about fatty foods. I got low fat, everything," she reveals. Now she understands that "fats are not the enemy" and uses them as a "lever" to stay satisfied longer between meals.

            
                Why She Never Gets Bored
            
            
        The key to Mayra's long-term success is constant variety. "What makes a low carb lifestyle sustainable, or even a weight loss journey sustainable, is you being able to actually stick to it," she explains. By creating flavorful variations of her favorite meals, she never feels restricted or bored with her food choices.

            
                Meal Prep Mindset
            
            
        Mayra suggests making extra portions of proteins and sides like cauliflower rice. "If you're alone, then meal prep," she advises, noting how this simple habit ensures she always has healthy options available. This practical approach helps her maintain consistency even during busy weeks. 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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