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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.

Leah Groth
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
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Brooke Boatman
Leah Groth
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

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_Boatman7Brooke 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

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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_Boatman4Brooke 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_Boatman3Brooke 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_Boatman5Brooke 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

Woman walking cross country and trail in autumn forestShutterstock

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_Boatman1Brooke 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_Boatman2Brooke 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

Waiter pouring red wine in a glass.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_Boatman9Brooke 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_Boatman6Brooke 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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Nutrition & Diet

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

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Talia Fawaz/YouTube
Leah Groth
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.

I Focused on Changing My Diet

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“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

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

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

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

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

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

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

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It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

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She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 24, 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

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.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing 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."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

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

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Unlike 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

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin'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!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

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Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

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Martin 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

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For 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."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

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His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Incredible Ozempic Success Stories

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tbacks97/Reddit
Ferozan Mast
By Ferozan MastMay 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

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

meltwithmich1meltwithmich/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

Karkelia_Mauney1karkeliamauney/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

iamkesiaberrios1iamkesiaberrios/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

lindamarieinmpls1lindamarieinmpls/TikTok

Linda Marie went from 223.4 pounds to 166 pounds in 5-6 months thanks to Ozempic. That’s a very impressive 57.4 pounds. Nice work, Linda!

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

Amy Lose 160 Pounds

amyinhalf1amyinhalf/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_meditation1zenjen.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

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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

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.

RELATED:20 Possible Ozempic Side Effects

Redditor Loses 69 Pounds

tbacks97_1tbacks97/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_1NefariousnessNo695/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!

mrstruong1mrstruong/Reddit

Redditor mrstruong lost a whopping 165 pounds on Ozempic. But that’s not all—she also adopted many healthy habits. “100g of protein, 1500 calories a day, slowly worked my way up from not being able to tie my own shoes to walking 6km 3 to 4 times a week,” she said. “People who go on and on about “ozempic face” should see your transformation!” reads a comment.

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

32 Pounds Down

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

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

gojacquelean1gojacquelean/Instagram

Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.

Megan Lost 111 Pounds

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Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”

RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Marcia Lost 70 Pounds

marcia_perry_aperrygoodlife1aperrygoodlife/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_kast04taylor.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

anafontini1anafontini/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

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - May 17, 2023.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

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

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_Boatman8
Brooke Boatman
Leah Groth
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_Boatman7Brooke 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

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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_Boatman4Brooke 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_Boatman3Brooke 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_Boatman5Brooke 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_Boatman1Brooke 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_Boatman2Brooke 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_Boatman9Brooke 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_Boatman6Brooke 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

Dils_Lee_dilshealth1
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Leah Groth
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 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, 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

Dils_Lee_dilshealth3dilshealth/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

Dils_Lee_dilshealth2dilshealth/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

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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

3 Walking Mistakes That Are Stopping You From Burning Fat

Autumn Bates
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

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

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

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

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
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Leah Groth
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

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

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Habits to Lose 50 Pounds from a Coach

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.

1. Track Your Food Intake

Person using Apple i-phone to press and access the MyFitnessPal app / application

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Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.

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

2. Prioritize Protein and Fiber

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Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

3. Stay Hydrated

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Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. Strength Train & Move More

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Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

5. Watch Portions & Eat Mindfully

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Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

6. Get Quality Sleep (7-9 Hours Nightly)

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Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

7. Stay Consistent & Adjust as Needed

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When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

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