I Lost 32 Pounds and Got Into the Best Shape of My Life

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        I Lost 32 Pounds and Got Into the Best Shape of My Life With These Key Changes
    Her journey started with the "lightbulb moment."
By Leah GrothJul 03, 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

        Idit Greenberg
    
By Leah GrothJul 03, 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
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Do you want to get in the best shape of your life? Get a little fitspiration from other people who have lost weight a healthy and sustainable way. Idit Greenberg, 34, who lives in Tokyo, Japan, lost 32 pounds in less than a year-and-a-half, going from 152 pounds to 120 pounds. Now, she is a personal trainer and coach, helping others achieve their goals. Here is her story and everything you need to know about how she lost weight.
She Had a “Lightbulb Moment” in 2019
Idit Greenberg
In 2019, Idit was considering a career change “from working in marketing to being a trainer,” she says. However, she didn’t feel like she looked the part. “I was training quite a lot in kickboxing at the time, and I thought I was pretty strong, but I had a big 'lightbulb moment' about how big and how unfit I actually was when I did a Spartan race. Especially seeing the pictures from the race afterward,” she explains.
She Lost 20 Pounds in a Year
Idit Greenberg
At the time, she weighed 152 pounds. “I lost the first 20 pounds within a year, then fluctuated for a while (also did some bulking phases), and lost the extra 11 to 13 pounds in the recent six months,” she says.
Strength Training Helped Change Her Body
idit_kickboxing_and_fitness/Instagram
Idit has transformed her body with strength training. “My back and legs got pretty muscular,” she says, adding that she is currently working on her arms. “Ab definition is coming in, too,” she says.
She Does These Exercises
idit_kickboxing_and_fitness/Instagram
Her go-to exercises include front rack cyclist squats, Bulgarian split squats, wide grip lat pulldown, dumbbell bench press, and hanging knee raises. “I found that these exercises, for me, were the most hypertrophic,” she says. “Back squats and deadlifts are great for overall fitness and strength and are a staple in my routine, but nothing hits the glutes quite like single-leg movements.”
And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Balanced Approach to Diet
Shutterstock
“I eat a lot of whole foods, but my diet is pretty boring. I'm not a great cook,” admits Idit. For breakfast, she will have whey protein with Greek yogurt or cottage cheese. “Sometimes I add a banana or ten almonds,” she adds. Lunch is either chicken with vegetables or a bolognese/taco meat with a tortilla or some other carb and vegetables. Dinner usually consists of eggs, salad, and yogurt with fruit. “For snacks, I have nuts, and sometimes I have a mini chocolate bar (about 100 calories),” she continues. “On the weekends, I usually go out for dinner with my husband, so I keep my breakfast the same and have a very light lunch that day. I don't deprive myself of anything.”
Snacking
Shutterstock
“In Japan, there's a culture of convenience stores with a lot of snacks and sandwiches that are NOT similar to what you get in the US. The variety is big, and not everything is bad for you (for instance, you can get hard-boiled eggs, some vegetables, salads, salmon, etc),” she says. “Things I don't eat anymore are steamed pork bus, conbini lunches, conbini sandwiches, and gummies. I've learned how to choose high-protein, minimally processed options.”
Seeing Ab Definition Has Been a Great Achievement
idit_kickboxing_and_fitness/Instagram
Her biggest achievement when it comes to her body? “Seeing some ab definition is something I could never imagine happening. But once I started to see it in my mind's eye, I finally could bring myself there,” she says.
There Is No Such Thing As a Magic Diet
Shutterstock
“Keto, Intermittent Fasting, etc, are not magic health diets,” Idit admits. “The most they did for me was to put me in the right mindset of discipline to diet. They were a big help at first, but it's ok to just do them for a limited time to get you going. Also, some people now say that endless cardio doesn't help with weight loss and that lifting heavy is more important. Actually, they are both important. Even though I average 15,000 steps a day just from my lifestyle, I recommend putting some emphasis on cardio training.”
RELATED:20 Superfoods for People Over 50
Conquering Food Noise
Shutterstock
Her most significant fitness challenge “was a mental one,” Idit says. “I was doing a lot of emotional eating before and had a strange attachment to some foods. I had a lot of ‘food noise,’” she says. “Trying to eat healthy was a big burden at first, mainly mentally. Now, I'm at a point where I know I won't be hungry. And even if I am, I won't die. I can have some ‘bad food’ and survive, and I can also have a very small portion and feel happy about it.”
How She Measures Progress in Her Body Goals
Shutterstock
Idit measures progress in her body goals by taking weight and waist measurements. “I also recently finally am able to do strict pull-ups and chin-ups, which to me is a huge progress,” she says. “Now I am looking into getting more reps.”
Body Neutrality
idit_kickboxing_and_fitness/Instagram
When she feels badly about her body, Idit tries to apply "body neutrality" and just accept that some days are like that. “Sometimes you hate your body, or your mind, or your thoughts. And we can't be happy with ourselves every day, but the body is the vessel I received from my ancestors, and my mind is only trying to keep me safe. I try to speak to myself like an older sister or an aunt would, being straightforward but kind,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
Her Advice? Make Diet and Exercise Your Lifestyle
Shutterstock
Her advice for someone just starting their fitness journey? “Be prepared to make this a part of your life forever. It will get better and harder as you go along, and never be shy to outsource (getting a trainer, a nutritionist, a life coach, etc.),” Idit says.
Habits Are “Forever”
Shutterstock
“Motivation is fleeting. Habits are forever. What seems to fill 100% of your headspace now will soon become something you do without thinking about it. Just stick to it long enough, and you won't need motivation,” she says.
Her Motivational Quote
idit_kickboxing_and_fitness/Instagram
Idit has a favorite motivational quote when it comes to fitness. “Fitness is like a big pile of dirt. Some days, you get a shovel to move it. Some days, you get a spoon. In any case, you will move some dirt today,” she says.
RELATED: 10 Ways Chalene Johnson Stays Fit at 55
Believe in Yourself
idit_kickboxing_and_fitness/Instagram
Her final advice? “The first step to getting where you want to be is believing that you actually can get there. Many people start diets like they already know it'll be another failed attempt. Once you understand you are not broken, you don't have some genetic mutation to keep you fat, and that there's no reason for you not to look like your dream – you can get there!” Idit says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
cardiosustainable weight losscarbslose weight fastwalkingweight lossintermittent fastingsuccess stories & transformationsprotein

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

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.
I Focused on Changing My 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.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
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.”
RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
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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        Copyright Martin Balcaitis
    
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
            
            
        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
            
            
        ​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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                The Transformation 
            
            
        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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                The Workout Strategy
            
            
        ShutterstockTime 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
            
            
        ShutterstockMartin 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
            
            
        ShutterstockMaking 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!"
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                A Science-Based Approach
            
            
        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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                Maintaining Momentum
            
            
        ShutterstockHis 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.
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        I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies
    
nadiamurdock/Instagram
By Nadia MurdockMay 27, 2024
Nadia Murdock
Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.
I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine. 
In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.
Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story. 
And every story needs a good beginning.
I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back. 
There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.
1. How I Lost the Weight
nadiamurdock/Instagram
After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.
Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss
2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals
Shutterstock
The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of. 
3. Common Weight Loss Mistakes to Avoid
Shutterstock
They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success. 
Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine
4. Conquer Your Fears
Shutterstock
I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself. 
💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of. 
Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.
Fitness & Workouts
        I Lost 32 Pounds and Got Into the Best Shape of My Life With These Key Changes
    

        Idit Greenberg
    
By Leah GrothJul 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to get in the best shape of your life? Get a little fitspiration from other people who have lost weight a healthy and sustainable way. Idit Greenberg, 34, who lives in Tokyo, Japan, lost 32 pounds in less than a year-and-a-half, going from 152 pounds to 120 pounds. Now, she is a personal trainer and coach, helping others achieve their goals. Here is her story and everything you need to know about how she lost weight.
She Had a “Lightbulb Moment” in 2019
Idit Greenberg
In 2019, Idit was considering a career change “from working in marketing to being a trainer,” she says. However, she didn’t feel like she looked the part. “I was training quite a lot in kickboxing at the time, and I thought I was pretty strong, but I had a big 'lightbulb moment' about how big and how unfit I actually was when I did a Spartan race. Especially seeing the pictures from the race afterward,” she explains.
She Lost 20 Pounds in a Year
Idit Greenberg
At the time, she weighed 152 pounds. “I lost the first 20 pounds within a year, then fluctuated for a while (also did some bulking phases), and lost the extra 11 to 13 pounds in the recent six months,” she says.
Strength Training Helped Change Her Body
idit_kickboxing_and_fitness/Instagram
Idit has transformed her body with strength training. “My back and legs got pretty muscular,” she says, adding that she is currently working on her arms. “Ab definition is coming in, too,” she says.
She Does These Exercises
idit_kickboxing_and_fitness/Instagram
Her go-to exercises include front rack cyclist squats, Bulgarian split squats, wide grip lat pulldown, dumbbell bench press, and hanging knee raises. “I found that these exercises, for me, were the most hypertrophic,” she says. “Back squats and deadlifts are great for overall fitness and strength and are a staple in my routine, but nothing hits the glutes quite like single-leg movements.”
And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Balanced Approach to Diet
Shutterstock
“I eat a lot of whole foods, but my diet is pretty boring. I'm not a great cook,” admits Idit. For breakfast, she will have whey protein with Greek yogurt or cottage cheese. “Sometimes I add a banana or ten almonds,” she adds. Lunch is either chicken with vegetables or a bolognese/taco meat with a tortilla or some other carb and vegetables. Dinner usually consists of eggs, salad, and yogurt with fruit. “For snacks, I have nuts, and sometimes I have a mini chocolate bar (about 100 calories),” she continues. “On the weekends, I usually go out for dinner with my husband, so I keep my breakfast the same and have a very light lunch that day. I don't deprive myself of anything.”
Snacking
Shutterstock
“In Japan, there's a culture of convenience stores with a lot of snacks and sandwiches that are NOT similar to what you get in the US. The variety is big, and not everything is bad for you (for instance, you can get hard-boiled eggs, some vegetables, salads, salmon, etc),” she says. “Things I don't eat anymore are steamed pork bus, conbini lunches, conbini sandwiches, and gummies. I've learned how to choose high-protein, minimally processed options.”
Seeing Ab Definition Has Been a Great Achievement
idit_kickboxing_and_fitness/Instagram
Her biggest achievement when it comes to her body? “Seeing some ab definition is something I could never imagine happening. But once I started to see it in my mind's eye, I finally could bring myself there,” she says.
There Is No Such Thing As a Magic Diet
Shutterstock
“Keto, Intermittent Fasting, etc, are not magic health diets,” Idit admits. “The most they did for me was to put me in the right mindset of discipline to diet. They were a big help at first, but it's ok to just do them for a limited time to get you going. Also, some people now say that endless cardio doesn't help with weight loss and that lifting heavy is more important. Actually, they are both important. Even though I average 15,000 steps a day just from my lifestyle, I recommend putting some emphasis on cardio training.”
RELATED:20 Superfoods for People Over 50
Conquering Food Noise
Shutterstock
Her most significant fitness challenge “was a mental one,” Idit says. “I was doing a lot of emotional eating before and had a strange attachment to some foods. I had a lot of ‘food noise,’” she says. “Trying to eat healthy was a big burden at first, mainly mentally. Now, I'm at a point where I know I won't be hungry. And even if I am, I won't die. I can have some ‘bad food’ and survive, and I can also have a very small portion and feel happy about it.”
How She Measures Progress in Her Body Goals
Shutterstock
Idit measures progress in her body goals by taking weight and waist measurements. “I also recently finally am able to do strict pull-ups and chin-ups, which to me is a huge progress,” she says. “Now I am looking into getting more reps.”
Body Neutrality
idit_kickboxing_and_fitness/Instagram
When she feels badly about her body, Idit tries to apply "body neutrality" and just accept that some days are like that. “Sometimes you hate your body, or your mind, or your thoughts. And we can't be happy with ourselves every day, but the body is the vessel I received from my ancestors, and my mind is only trying to keep me safe. I try to speak to myself like an older sister or an aunt would, being straightforward but kind,” she says.
RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life
Her Advice? Make Diet and Exercise Your Lifestyle
Shutterstock
Her advice for someone just starting their fitness journey? “Be prepared to make this a part of your life forever. It will get better and harder as you go along, and never be shy to outsource (getting a trainer, a nutritionist, a life coach, etc.),” Idit says.
Habits Are “Forever”
Shutterstock
“Motivation is fleeting. Habits are forever. What seems to fill 100% of your headspace now will soon become something you do without thinking about it. Just stick to it long enough, and you won't need motivation,” she says.
Her Motivational Quote
idit_kickboxing_and_fitness/Instagram
Idit has a favorite motivational quote when it comes to fitness. “Fitness is like a big pile of dirt. Some days, you get a shovel to move it. Some days, you get a spoon. In any case, you will move some dirt today,” she says.
RELATED: 10 Ways Chalene Johnson Stays Fit at 55
Believe in Yourself
idit_kickboxing_and_fitness/Instagram
Her final advice? “The first step to getting where you want to be is believing that you actually can get there. Many people start diets like they already know it'll be another failed attempt. Once you understand you are not broken, you don't have some genetic mutation to keep you fat, and that there's no reason for you not to look like your dream – you can get there!” Idit says. 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 32 Pounds in 8 Months with Keto and Weight Lifting
    

        Nik Kumar
    
By Leah GrothSep 01, 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
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
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
Shutterstock
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
Nik Kumar
“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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Nik Kumar
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
Shutterstock
💪🔥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.
Fitness & Workouts
        49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts
    

        Copyright tracycampoli/Instagram
    
By Christopher RobackMar 25, 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.
The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

            
                The 20-Second Workout That Changed Everything
            
            
        Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.
"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Focus on Strength
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

            
                Why Her Old Workouts Weren't Working
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."
Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

            
                Chill Out To Slim Down
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.
The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

            
                Eat This, Not That
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.
For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.
Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Dress Smart, Look Slimmer
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.
On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

            
                You're Not Invisible After 40
            
            
        
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A post shared by Tracy Campoli (@tracycampoli)
Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."
She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

            
                My Ballet Trick That Works Every Time
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.
"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Start Today, See Results Tomorrow
            
            
        
View this post on Instagram
A post shared by Tracy Campoli (@tracycampoli)
Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.
By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.
Nutrition & Diet
        7 Habits to Make You “Unrecognizable” in Just 4 Months
    

        Copyright precious_soul14/Instagram
    
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes. 

            
                Wake Up Early
            
            
        
View this post on Instagram
A post shared by Weightloss coach | Amulya M (@precious_soul14)
Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too


            
                Write Down Your Thoughts Before Bed
            
            
        ​De-StressShutterstockNext, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

            
                Learn an Online Skill
            
            
        ShutterstockHer third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Exercise Four Times a Week
            
            
        ShutterstockShe also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes. 

            
                Sit in Silence
            
            
        ​And, They Reduce Her CravingsShutterstock“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says. 
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                Sleep
            
            
        ​You’re Sleeping Less Than 7 HoursShutterstockMake sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

            
                Repeat
            
            
        ​Bottom Line: Don’t Skip BreakfastShutterstockHer last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 Best Foods for Melting Fat Over 40
    

        I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
    

        Copyright dietdivatara/Instagram
    
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 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 &lt;a href=&quot;http://www.dietdiva.net&quot;&gt;Diet Diva&lt;/a&gt;
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40. 

            
                Lean Protein
49. White fish (like cod): 48 caloriesShutterstockMy first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Leafy Greens 
            
            
        20. Arugula: 25 caloriesShutterstockAnother one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

            
                Berries 
            
            
        43. Blackberries: 43 caloriesShutterstockAnother great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

            
                Healthy Fats
            
            
        ShutterstockHealthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Probiotic-Rich Foods
            
            
        6. Kimchi: 15 caloriesShutterstockDon’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

            
                Whole Grains 
            
            
        ShutterstockLastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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