I Lost 17 Pounds and Went From Flabby to Fit by Lifting Weights

Embarking on a weight loss journey can be frustrating and often feel overwhelming. Luckily, there are so many weight loss warriors who can help motivate and inspire, including Nik Kumar, a Yale-educated online fitness coach and Chief Exercise Officer of Desi Grit. 43-year-old who lives in New York City used data, tech, and AI to get himself and his client's six-pack results, and also dropped 32 pounds in 8 months.

He Gained Weight After Tearing His ACL

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Kumar started at 202 lbs and is now at 170 lbs - 32 lbs lost over 8 months. At 5' 11'', this is a significant transformation. Kumar explains that his struggles started when he tore his ACL skiing, then had surgery, which didn't go so well. "With two screws in my left knee, and a crappy ACL repair, I was in a lot of pain and didn't hit the gym for a year," he says.

He Decided to Make a Change

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“After gaining a good amount of weight, I didn’t like what I saw in the mirror,” Kumar continues. “So, I decided to make a change.”

He Started Small, Then Amped It Up

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His fitness journey started small. “I started hitting the gym, doing low weights and going slow on the treadmill for 20 mins,” he explains. “After regaining a bit of strength and a bit of confidence, I started amping everything up and started tracking my nutrition. Then I started seeing big changes in my body!”

These Are His Favorite Exercises

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With his workouts he toned his whole body, “but I’m most proud of my abs and my back,” he says. His top 5 exercises?

• Clappy Push-Ups
• Incline Chest Press
• Overhead Shoulder Press
• Clappy Pull-Ups
• Deadlifts

“The clappy push-ups and clappy pull-ups are great workouts and just look cool,” he says. “The other exercises are multi-joint compound movements that are great for building muscle.”

Here Is What He Eats

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He follows a Keto-slash-Paleo diet, “which means low carb, high protein, and medium/high-fat small meals, five times per day,” he says. He has also eliminated mostly processed foods and stuff that is high in sugar and carbs – including cake, ice cream, chocolate, bagels, pasta, white bread. As for supplements, he takes multivitamins and drinks protein powder.

You Can Achieve Six-Pack Abs Too

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Kumar has also personally busted one of the myths he formerly believed in. “I thought getting a six-pack was about having really good genetics. Now I know that is totally not true,” he says. However, it takes work, like tracking his nutrition, exercise, and habit goals via his app because “whatever gets measured, can be improved,” he says.

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

His Advice: Just Do It

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💪🔥Body Booster: His advice for someone just starting their fitness journey? “Just start… And go for consistency rather than perfection,” he says. He also recommends planning both your workouts and your meals, and “if your trainer doesn’t have a six-pack, then fire ‘em!” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.

Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

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Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

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Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

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“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

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Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

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He Took Progress Pictures

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And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

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Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

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.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

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“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

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Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

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Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

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“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

James Riedel, better known to his YouTube audience as JDL, recently opened up about his inspiring weight loss journey. In a candid video, he shared how he went from tipping the scales at 230 pounds to reaching his current weight of 185 pounds. But this wasn't about a quick fix or fad diet—James' transformation is a testament to the power of sustainable, long-term changes that anyone can adopt.

Through a combination of weight training, increased daily activity, and mindful eating, James developed a plan that didn’t just help him lose 45 pounds but also gave him the tools to maintain a healthier lifestyle. His story is one of discipline and determination, offering a refreshingly honest take on the reality of shedding pounds without gimmicks. Read on about his go-to weight loss strategies, and discover how you can achieve your fitness goals by focusing on the right habits and mindset.

Focusing on Weight Training

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For Riedel, weight training was a key component of his success. He emphasizes the importance of building muscle to increase daily calorie expenditure.

“You have to do weight training above all else,” says Riedel. “The more muscle you build through weight training, the more your calorie budget goes up every single day.”

He acknowledges that there are different styles of lifting but encourages people to focus on progress:

“You just want to progress. You want to raise your calorie budget… that alone, over almost anything else I help tell you in this video, is going to help you lose weight.”

Increasing Daily Step Count

Aside from weight training, James recommends increasing daily activity by walking more. He suggests setting realistic step goals:

“Your goal should be to up it by 2,000,” he says. “If you’re above 6,000, just try to up your step count by a thousand.”

James admits that walking can sometimes be boring, so he recommends giving it a purpose, whether it’s walking the dog or heading to a nearby coffee shop.

“Walking my dog gives a purpose to walking… If you're someone who struggles walking, definitely bring headphones, listen to a podcast, listen to music,” he suggests.

RELATED:I Lost 40 Pounds in 4 Months Without Exercise Using Unusual but Effective Tricks

Mindful Eating and Cutting Sugary Drinks

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When it comes to diet, Riedel stresses the importance of cutting out sugary drinks and processed foods.

“Cut sugary drinks all that out of the way. No soda. You don’t need soda,” he advises. He also highlights the benefits of eating whole, unprocessed foods: “The less processed food is, the more energy it takes for your body to break it down, and the more full you feel.”

One of his biggest tips is to incorporate protein into every meal to feel fuller longer. “Try to avoid meals that don’t have protein,” he says, adding that protein also helps build muscle, which works hand-in-hand with weight training.

Managing Cheat Meals

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James believes that dieting doesn’t have to be all or nothing. He advises indulging occasionally but only in social settings.

“If you're going to cheat, don't do it alone,” he says. “Make having a cheat meal always be part of a social thing… It’s just a lot easier than if you are diligent if you are strict about your habits when you're alone, you've opened up the opportunity to be freer when you're with your friends.”

RELATED:The Best Pre-Workout and Post-Work Meals for Burning Fat

The Power of Protein and Yogurt

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A big fan of yogurt, James refers to it as his “superfood” for its balance of low calories and high protein, which helps him stay full while maintaining his weight.

“Yogurt is a true superfood because you can always stay under that ratio of one protein to 10 calories with your other macronutrients,” he says. He also praises its probiotic benefits and how it helps with gut health.

Final Thoughts on Long-Term Success

Riedel emphasizes that weight loss is not about quick fixes but about adopting a lifestyle that will keep you healthy in the long term.

“There’s so many cascading benefits to it that you’ll be shocked at how much weight you lose, how much better you feel, how much more mentally strong you feel,” he says. “It’s amazing.”

James concludes with a motivational note: “This is what worked for me to lose weight. This is how I lost weight. It was going consistently to the gym, eating healthy, and staying focused.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

It happens to the best of us. One day, you wake up and look in the mirror, and can barely recognize the body in the reflection. However, just because you are out of shape doesn’t mean you have to stay that way. Artur Sousa is living, breathing proof that making a few simple lifestyle changes and hitting the gym can help you achieve all of your body goals. In a new interview with Body Network, the 35-year-old who lost 17 pounds in two years, tells his body transformation story, revealing everything he did to go from flabby to fit.

Artur Was in “A Very Dark Place” and Gained “A Lot of Weight”

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Artur explains that he “was in a very dark place” after selling his company against his will. “I gained a lot of weight and was depressed,” he says. At 5’7”, he topped the scales at 190 pounds.

He Realized He Had Let Himself Go

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“After visiting my country, Brazil, I saw a video of myself dancing with my sister and realized how much I had let go. Upon coming back home I decided to take care of myself in all forms – therapy, medications and going back to the gym,” he continues.

He Went From 190 to 173, Gaining Lean Muscle Mass

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After two years of putting the work in, he is down to 173 pounds. “But most importantly I have a lot more lean mass than fat and that has helped in my self esteem and the perception of myself,” he says.

His Goal Was to Transform His Body Through Weight Lifting

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He explains that his goal wasn’t to lose weight. And, the transformation “happened over 2 years of consistently working out for muscle gain,” he says. “I didn't work out to lose weight, but rather to transform my body through weight lifting.”

These Are His Go-To Exercises

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Artur reveals that he has a few go-to exercises, including shoulder presses, deadlifts, squats, push-ups, and bench presses. “In the case of squats and deadlifts, there are very large group of muscles involved in those exercises. It also helps take away back pain by increasing blood flow to the area and increasing muscle support,” he says. “As for shoulder presses, push-ups and benching I enjoy the progression on those exercises over time and a clear sight of the muscles growing there.”

He Toned His Whole Body

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In the process he has toned his abdomen, shoulder, arms, and legs. “I am most proud of my arms and shoulders, as well as my belly that is looking better than ever. Last time it was this flat was nearly 20 years ago,” he maintains.

Diet is a Challenge

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Diet “is one of my hardest challenges,” he confesses. “I mostly forget to eat during the day. I try to ensure I am taking a couple protein shakes, at least. At dinner time I tend to get in a bit of carbs and protein.”

He Fills His Plate with Veggie

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Artur hasn’t limited any foods from his diet, and instead focuses on eating lots of veggies. “I try to be much more mindful of sugars, but I haven't cut out anything,” he says. “My journey has been more about feeling good about myself and working around my mental health. The body results have been consequential to that journey as working out has become critical to my emotional and mental resilience.”

He Takes Supplements and Drinks Protein Shakes

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He also supplements. “Creatine is the only thing I use, aside from protein shakes to ensure my protein intake,” he says.

Accountability

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As for any tricks or habits to stay motivated, accountability is key, he says. “My friends at the gym help me be accountable, to ensure that I go there consistently.”

Routine

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Routine is also a crucial part of the equation. “For 2 years I have been going to the gym at the same time and the same days every week,” he says. “That helps ingrain the habit as part of your day.”

He Challenges Himself

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He also makes sure to challenge himself. “Those days that you don't want to go to the gym, they come and they are annoying and often. Force yourself to go, despite what your brain might be trying to tell you,” he says.

Cardio Is Not the Key to Getting in Shape

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One myth he has debunked is that cardio is the main way of losing weight. “Weightlifting is a lot more impactful overtime than cardio.

Strength Is His Biggest Accomplishment

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Strength is Artur’s number one accomplishment. “I can play with my kids all day long, I can carry them, I can do projects around the house with a lot less effort because my body has been getting stronger over time. The #1 tip is consistency. I don't love going to the gym, but I know I have to go no matter what and have been 4 times a week – for almost 2 years,” he says.

It’s All a Process

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Artur understands that his journey isn’t linear. “My progress is not a straight line; it goes up and down, and I try to remind myself that it is part of the process,” he says.

His Trainer Is His Fitspiration

Artur’s fitspiration is his trainer, Duke Reddoch. “Our sessions become a lot more holistic than just the exercise and we built a friendship that brings support and encouragement to each other. He has become one of my inspirations. “As cheesy as it may sound, my therapist reacted one day to me saying ‘I'd die for my kids,’ by saying: ‘Cool, but would you live for them?’ and that has changed my perception of caring for myself, completely.”

Be Patient

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“Progress is not linear,” Artur says. “If you are starting so you can look hot in a couple of weeks, you won't be sticking to it. See your fitness journey as a comprehensive change, it is about your body - sure - but even more so about your mind, your resiliency and your consistency. The changes in your body will come in due time.”

Here Is Who He Follows on Social Media

Artur follows a bunch of people on social media. “Most of the inspirational profiles I follow are around your mental health, fitness-wise I like a few of my peers from the gym,” he says. One of them is his trainer Duke Reddoch. He also follows Zachary Kang and fitness trainer Colleen.

One of His Favorite Quotes

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His favorite motivational quote when it comes to fitness? “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion,” from Muhammad Ali.

Another Quote He Loves

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“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work,” is another one of his go-to quotes, courtesy of Joe Mangianello. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.

Losing 60 Pounds in 6 Months with PCOS

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She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

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Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

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However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

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She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

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Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

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Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

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

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

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