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

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

I Lost 40 Pounds on a Vegan Diet and Here's How 

“You can eat carbs and still lose weight!”

FACT CHECKED BY Christopher Roback
vegan_of_the_sea5
FACT CHECKED BY Christopher Roback

A TikToker who goes by Vegan of the Sea lost 40 pounds and turned her health around after adopting an oil-free, vegan diet. “Had you told me I’d end up a vegan one day, I’d say you’re crazy, but here I am. I feel more energized than ever, and I love knowing I’m nourishing my body with every bite I take of food,” she captioned a post. So how exactly did she lose weight and keep it off for almost three years now? Here’s what she eats every day to be fit, happy, and healthy.


No Oils!

@vegan.of.the.sea

I completely changed my life by switching to an oil-free plant based diet and I lost 40 pounds in doing so! Had you told me I’d end up a vegan one day, I’d say you’re crazy, but here I am. I feel more energized than ever, and I love knowing I’m nourishing my body with every bite I take of food. How did I lose the weight? I switched to an oil free, vegan, high carb, low fat diet. Yes, even healthy fats for weight loss. I now incorporate more fats than I used to, but I still exclude oil. Why no oil? Because it’s the most calorie dense food in the planet. One tbsp of oil has 119 calories! And who stops at just one? You could eat 4 cups of broccoli for the same amount of calories! Is it starting to make sense now? I’ve eaten this way for 2.5 years now and I’m filled with delicious vegan recipes I want to share with you! Follow along for healthy, veggie filled meals! #vegan #plantbased #weightloss

There is no oil in this vegan’s diet. “I switched to an oil-free, vegan, high-carb, low-fat diet. Yes, even healthy fats are good for weight loss. I now incorporate more fats than I used to, but I still exclude oil,” she says. “Why no oil? Because it’s the most calorie-dense food on the planet. One tbsp of oil has 119 calories! And who stops at just one? You could eat 4 cups of broccoli for the same amount of calories! Is it starting to make sense now?”

Lots of Vegetables

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

This influencer loves filling up on non-starchy vegetables. “No, I don’t eat only bread and potatoes, but they literally make up half of my diet,” she captioned a video. “The other half? Non-starchy vegetables. By eating this way, you are going to be full and satisfied, cut out cravings, eat as much as you want, and still lose weight.”

Variety of Foods

@its_ali91

Prayer Over Your Day 💗✝️🙏🏻 #motivationalchristiantiktok #powerfulchristianmessages #biblicaltiktok #christianwomenmotivation #trendingchristiantiktokvideos #tiktokviralsongsgospel #popularchristiancontent #tiktokchristianworship #christiantok #christiangirltiktok #christiantiktoker #christianitytiktok #christiantiktok #christiantiktokcommunity #tiktokchristian #christiantiktoks #christiantiktokertiktokforchrist #fyp #foryou #foryoupage #viral #viraltiktok #viral_video #viralvideos #christian #christianmotivation #jesusisking #christjesus #jesuschristislord #jesusislord #prayer #prayerwarriors #childofgod #jesus #jesuslovesvou #faith #holyspirit #worship #praise #fypp #fypviraltiktok🖤シ゚☆♡ #fyppppppppppppppppppppppp #virall #viraltiktokr #trending #trendingvideo #trendingsong #trendingsound #trendingtiktok

This TikToker never feels deprived on a vegan diet thanks to the wide variety of foods she eats.

“What can you make out of these ingredients? Everything! Pizza, pasta, enchiladas, Pad Thai, sushi, desserts, burritos, soup, casseroles! Everything!” she says.

No Fake Vegan Foods

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This TikToker sticks to real whole foods, not fake ultra-processed vegan meat alternatives. “Yes I’m vegan, but stick to a whole food, high starch, low fat plant based diet also known as the starch solution,” she says.

Mindful of Fats

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

Vegan of the Sea says she would rather eat an avocado than have avocado oil. “I limit my fat intake,” she says in a caption. “Even my healthy fats. So even though nuts and avocados are vegan, they pack a lot of calories per pound. So I limit these high calorie, fatty foods.”

No Calorie Counting

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

While this TikToker is mindful of high-calorie fats, she doesn’t count calories in her daily diet. “I have lost the weight from calorie density eating,” she says in a caption. “So I eat an abundance of foods low in calories. This way of eating allows me to eat as much as I want without counting calories.”

Adapting Recipes

Unrecognizable woman is looking for recipes in cookbook.Shutterstock

This TikToker knows how to adapt her favorite meals to be plant-based and delicious. She simply substituted certain ingredients to make it healthier. “I create meals I love, without the ingredients that add an abundance of calories that don’t fill me up,” she says.

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

High Quantity

Group of happy people with coach dancing in gymShutterstock

Vegan of the Sea says being able to eat as much as she likes while still losing weight has been a game changer. She works out consistently but doesn’t beat herself up if she skips a workout if she’s tired. “Find what works for YOU,” she says.

50/50 Plate

@vegan.of.the.sea

‼️The foods I stopped eating and lost 40 lbs‼️ And kept it off for 2.5 years! I still eat the foods I love and eat as much as I want, whenever I want, without counting calories. I’ve realized I’m a quantity eater and I don’t want to eat only half my meal. I want to eat until I’m full and this way of eating allows me to do that, making it sustainable for me. I follow a few rules when eating. As long as I stick to these rules, the weight has come off and stayed off. 1️⃣ I don’t eat oil. Yep! Oil is the most calorie dense food on the planet. 4,000 calories per pound. I’d rather eat foods that are actually going to fill me up. One potato is about the same calories as 1 tbsp of oil! A potato is one of the most filling foods on the planet! I’d rather eat the potato and feel full and satisfied for hours. 2️⃣ I eat a plant based diet. I don’t eat any animal products and avoid overly processed vegan foods like fake meats and cheeses. 3️⃣ I keep the fats low. Even healthy fats. Again, it comes down to calorie density. Fats have more calories per pound than protein and carbs. So be careful when consuming nuts, avacado, coconut…etc. 4️⃣ I do the 50/50 plate. I make sure half of my plate is a non starchy veggie and the other half is a starch (ie potatoes, beans, rice, banza pasta etc) By not dressing your foods with a bunch of fats and oil, eating this way guarantees your meal will be low in calories and you will be able to eat an abundance of food until you are full and satisfied so DON’T be scared of carbs! They are what’s going to keep you full and satisfied for hours. I know this way of eating sounds extreme at first, but it truly is so easy once you get the hang of it. Stop focusing on the things you can’t have and start focusing on the foods you CAN! Because you can still eat SO much! I eat tacos, sushi, pasta etc. And I can almost guarantee you’re going to feel amazing since you’re nourishing your body and most likely dropping extra pounds. Follow @vegan.of.the.sea for oil-free, vegan recipes! 🌱 I’ve lost 40 lbs and kept it off for 2.5 years by switching to an oil-free, plant based diet! #weightlosstips #veganweightloss

This TikToker follows what she calls the “50/50” plate. This means half of her plate is a healthy starch, and the other is a non-starchy vegetable. “This allows me to eat as much as I want and not overconsume calories. The mass quantity of food will fill you up, and the starches will keep you full for hours,” she says.

Avoiding White Flour

Flour in burlap bag on cutting board and wooden table backgroundShutterstock

Vegan of the Sea avoids white flour options and focuses on high-fiber ones instead. “I play around with chickpea flour, oat flour, lentil and bean pasta, corn or brown rice tortillas, Ezekiel bread…etc,” she says in a caption. “These foods have more fiber and nutrients than white flour and will aid in your weight loss.”

RELATED: I Lost 9 Pounds on the Whole30 Diet and Here's How

Beautiful Skin and Energy

Tired woman looking her eye bags in the bathroom.Shutterstock

This TikToker says losing weight is just a small part of the benefits she gets from her new lifestyle. She sees improvements in her skin and energy levels and is in the best shape of her life. “It didn’t happen overnight, but I found a lifestyle that was doable for me,” she says.

Meal Prepping

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Vegan of the Sea is a big fan of meal prepping, making big batches every time. This way, there is always something healthy to snack on. “Eating this way, you literally eat as much as you want, whenever you want, as long as you’re eating the right food,” she says.

Diet Before Exercise

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

This TikToker feels that diet is far more important for her weight loss than exercise. She became physically active later in her weight loss journey. “I started slow and worked my way up, but my success has come mostly from my diet,” she says.

She Loves Potatoes

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Vegan of the Sea recommends eating plenty of potatoes but avoiding high-calorie toppings. “Did you know potatoes are the most filling food on the planet? Believe me! Eat more potatoes, and you’ll lose weight because you just won’t be hungry!” she says.

RELATED: 10 Foods That Are Making You Gain Weight

Consistency Is Key

@vegan.of.the.sea

But wait❗️There’s more👇 Yes! You can eat carbs and still lose weight! You can actually eat mostly carbs and lose weight! Just hear me out! 1 cup of rice = 206 calories 1 cup of oil = 1,910 calories 1 cup of butter = 1,627 1 cup of cheese = 531 calories 1 cup of avocado = 384 calories 1 cup mixed nuts = 813 calories 1 cup of ground beef = 339 calories The starches aren’t the problem! In fact, our ancestors thrived off of a starch heavy diet! No I don’t eat only bread and potatoes, but they literally make up half of my diet. The other half? Non starchy vegetables. By eating this way, you are going to be full and satisfied, cut out cravings, eat as much as you want and still lose weight. What can you make out of these ingredients? Everything! Pizza, pasta, enchiladas, phad Thai, sushi, desserts, burritos, soup, casseroles! Everything! Things I don’t eat Animal products! So no eggs, dairy or meat. I am completely vegan. Oil! Oil is the most calorie dense food on the planet. Offers no fiber and almost no nutritional value. I’d rather eat an avocado, not avocado oil. But with that said, I limit my fat intake. Even my healthy fats. So even though nuts and avocado are vegan, they pack a lot of calories per pound. So I limit these high calorie, fatty foods. No fake vegan foods. Yes I’m vegan, but stick to a whole food, high starch, low fat plant based diet also known as the starch solution. Before hating on it, look into it! This way of eating was created by a doctor and has helped thousands of people lose weight and cure Illnesses. And yes! I get plenty of protein! Follow @vegan.of.the.sea for more oil-free, vegan recipes! 🌱 I’ve lost 40 lbs and kept it off for 2.5 years by switching to an oil-free, plant based diet! #weightlosstips #veganweightlosstips

This TikToker was successful because she found something that worked for her long term.

“It’s the only thing that's ever worked for me, and I’ve kept the weight off for 2.5 years. Enjoy it, or it won’t last,” she captioned a post.

💪🔥Body Booster: Fake vegan products tend to be ultra-processed—stick to whole foods instead.

More For You

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.

A TikToker who goes by Vegan of the Sea lost 40 pounds and turned her health around after adopting an oil-free, vegan diet. “Had you told me I’d end up a vegan one day, I’d say you’re crazy, but here I am. I feel more energized than ever, and I love knowing I’m nourishing my body with every bite I take of food,” she captioned a post. So how exactly did she lose weight and keep it off for almost three years now? Here’s what she eats every day to be fit, happy, and healthy.


No Oils!

@vegan.of.the.sea

I completely changed my life by switching to an oil-free plant based diet and I lost 40 pounds in doing so! Had you told me I’d end up a vegan one day, I’d say you’re crazy, but here I am. I feel more energized than ever, and I love knowing I’m nourishing my body with every bite I take of food. How did I lose the weight? I switched to an oil free, vegan, high carb, low fat diet. Yes, even healthy fats for weight loss. I now incorporate more fats than I used to, but I still exclude oil. Why no oil? Because it’s the most calorie dense food in the planet. One tbsp of oil has 119 calories! And who stops at just one? You could eat 4 cups of broccoli for the same amount of calories! Is it starting to make sense now? I’ve eaten this way for 2.5 years now and I’m filled with delicious vegan recipes I want to share with you! Follow along for healthy, veggie filled meals! #vegan #plantbased #weightloss

There is no oil in this vegan’s diet. “I switched to an oil-free, vegan, high-carb, low-fat diet. Yes, even healthy fats are good for weight loss. I now incorporate more fats than I used to, but I still exclude oil,” she says. “Why no oil? Because it’s the most calorie-dense food on the planet. One tbsp of oil has 119 calories! And who stops at just one? You could eat 4 cups of broccoli for the same amount of calories! Is it starting to make sense now?”

Lots of Vegetables

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

This influencer loves filling up on non-starchy vegetables. “No, I don’t eat only bread and potatoes, but they literally make up half of my diet,” she captioned a video. “The other half? Non-starchy vegetables. By eating this way, you are going to be full and satisfied, cut out cravings, eat as much as you want, and still lose weight.”

Variety of Foods

@its_ali91

Prayer Over Your Day 💗✝️🙏🏻 #motivationalchristiantiktok #powerfulchristianmessages #biblicaltiktok #christianwomenmotivation #trendingchristiantiktokvideos #tiktokviralsongsgospel #popularchristiancontent #tiktokchristianworship #christiantok #christiangirltiktok #christiantiktoker #christianitytiktok #christiantiktok #christiantiktokcommunity #tiktokchristian #christiantiktoks #christiantiktokertiktokforchrist #fyp #foryou #foryoupage #viral #viraltiktok #viral_video #viralvideos #christian #christianmotivation #jesusisking #christjesus #jesuschristislord #jesusislord #prayer #prayerwarriors #childofgod #jesus #jesuslovesvou #faith #holyspirit #worship #praise #fypp #fypviraltiktok🖤シ゚☆♡ #fyppppppppppppppppppppppp #virall #viraltiktokr #trending #trendingvideo #trendingsong #trendingsound #trendingtiktok

This TikToker never feels deprived on a vegan diet thanks to the wide variety of foods she eats.

“What can you make out of these ingredients? Everything! Pizza, pasta, enchiladas, Pad Thai, sushi, desserts, burritos, soup, casseroles! Everything!” she says.

No Fake Vegan Foods

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

This TikToker sticks to real whole foods, not fake ultra-processed vegan meat alternatives. “Yes I’m vegan, but stick to a whole food, high starch, low fat plant based diet also known as the starch solution,” she says.

Mindful of Fats

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

Vegan of the Sea says she would rather eat an avocado than have avocado oil. “I limit my fat intake,” she says in a caption. “Even my healthy fats. So even though nuts and avocados are vegan, they pack a lot of calories per pound. So I limit these high calorie, fatty foods.”

No Calorie Counting

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

While this TikToker is mindful of high-calorie fats, she doesn’t count calories in her daily diet. “I have lost the weight from calorie density eating,” she says in a caption. “So I eat an abundance of foods low in calories. This way of eating allows me to eat as much as I want without counting calories.”

Adapting Recipes

Unrecognizable woman is looking for recipes in cookbook.Shutterstock

This TikToker knows how to adapt her favorite meals to be plant-based and delicious. She simply substituted certain ingredients to make it healthier. “I create meals I love, without the ingredients that add an abundance of calories that don’t fill me up,” she says.

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

High Quantity

Group of happy people with coach dancing in gymShutterstock

Vegan of the Sea says being able to eat as much as she likes while still losing weight has been a game changer. She works out consistently but doesn’t beat herself up if she skips a workout if she’s tired. “Find what works for YOU,” she says.

50/50 Plate

@vegan.of.the.sea

‼️The foods I stopped eating and lost 40 lbs‼️ And kept it off for 2.5 years! I still eat the foods I love and eat as much as I want, whenever I want, without counting calories. I’ve realized I’m a quantity eater and I don’t want to eat only half my meal. I want to eat until I’m full and this way of eating allows me to do that, making it sustainable for me. I follow a few rules when eating. As long as I stick to these rules, the weight has come off and stayed off. 1️⃣ I don’t eat oil. Yep! Oil is the most calorie dense food on the planet. 4,000 calories per pound. I’d rather eat foods that are actually going to fill me up. One potato is about the same calories as 1 tbsp of oil! A potato is one of the most filling foods on the planet! I’d rather eat the potato and feel full and satisfied for hours. 2️⃣ I eat a plant based diet. I don’t eat any animal products and avoid overly processed vegan foods like fake meats and cheeses. 3️⃣ I keep the fats low. Even healthy fats. Again, it comes down to calorie density. Fats have more calories per pound than protein and carbs. So be careful when consuming nuts, avacado, coconut…etc. 4️⃣ I do the 50/50 plate. I make sure half of my plate is a non starchy veggie and the other half is a starch (ie potatoes, beans, rice, banza pasta etc) By not dressing your foods with a bunch of fats and oil, eating this way guarantees your meal will be low in calories and you will be able to eat an abundance of food until you are full and satisfied so DON’T be scared of carbs! They are what’s going to keep you full and satisfied for hours. I know this way of eating sounds extreme at first, but it truly is so easy once you get the hang of it. Stop focusing on the things you can’t have and start focusing on the foods you CAN! Because you can still eat SO much! I eat tacos, sushi, pasta etc. And I can almost guarantee you’re going to feel amazing since you’re nourishing your body and most likely dropping extra pounds. Follow @vegan.of.the.sea for oil-free, vegan recipes! 🌱 I’ve lost 40 lbs and kept it off for 2.5 years by switching to an oil-free, plant based diet! #weightlosstips #veganweightloss

This TikToker follows what she calls the “50/50” plate. This means half of her plate is a healthy starch, and the other is a non-starchy vegetable. “This allows me to eat as much as I want and not overconsume calories. The mass quantity of food will fill you up, and the starches will keep you full for hours,” she says.

Avoiding White Flour

Flour in burlap bag on cutting board and wooden table backgroundShutterstock

Vegan of the Sea avoids white flour options and focuses on high-fiber ones instead. “I play around with chickpea flour, oat flour, lentil and bean pasta, corn or brown rice tortillas, Ezekiel bread…etc,” she says in a caption. “These foods have more fiber and nutrients than white flour and will aid in your weight loss.”

RELATED: I Lost 9 Pounds on the Whole30 Diet and Here's How

Beautiful Skin and Energy

Tired woman looking her eye bags in the bathroom.Shutterstock

This TikToker says losing weight is just a small part of the benefits she gets from her new lifestyle. She sees improvements in her skin and energy levels and is in the best shape of her life. “It didn’t happen overnight, but I found a lifestyle that was doable for me,” she says.

Meal Prepping

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Vegan of the Sea is a big fan of meal prepping, making big batches every time. This way, there is always something healthy to snack on. “Eating this way, you literally eat as much as you want, whenever you want, as long as you’re eating the right food,” she says.

Diet Before Exercise

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

This TikToker feels that diet is far more important for her weight loss than exercise. She became physically active later in her weight loss journey. “I started slow and worked my way up, but my success has come mostly from my diet,” she says.

She Loves Potatoes

Raw,Potato,Food,Fresh,Potatoes,In,An,Old,SackShutterstock

Vegan of the Sea recommends eating plenty of potatoes but avoiding high-calorie toppings. “Did you know potatoes are the most filling food on the planet? Believe me! Eat more potatoes, and you’ll lose weight because you just won’t be hungry!” she says.

RELATED: 10 Foods That Are Making You Gain Weight

Consistency Is Key

@vegan.of.the.sea

But wait❗️There’s more👇 Yes! You can eat carbs and still lose weight! You can actually eat mostly carbs and lose weight! Just hear me out! 1 cup of rice = 206 calories 1 cup of oil = 1,910 calories 1 cup of butter = 1,627 1 cup of cheese = 531 calories 1 cup of avocado = 384 calories 1 cup mixed nuts = 813 calories 1 cup of ground beef = 339 calories The starches aren’t the problem! In fact, our ancestors thrived off of a starch heavy diet! No I don’t eat only bread and potatoes, but they literally make up half of my diet. The other half? Non starchy vegetables. By eating this way, you are going to be full and satisfied, cut out cravings, eat as much as you want and still lose weight. What can you make out of these ingredients? Everything! Pizza, pasta, enchiladas, phad Thai, sushi, desserts, burritos, soup, casseroles! Everything! Things I don’t eat Animal products! So no eggs, dairy or meat. I am completely vegan. Oil! Oil is the most calorie dense food on the planet. Offers no fiber and almost no nutritional value. I’d rather eat an avocado, not avocado oil. But with that said, I limit my fat intake. Even my healthy fats. So even though nuts and avocado are vegan, they pack a lot of calories per pound. So I limit these high calorie, fatty foods. No fake vegan foods. Yes I’m vegan, but stick to a whole food, high starch, low fat plant based diet also known as the starch solution. Before hating on it, look into it! This way of eating was created by a doctor and has helped thousands of people lose weight and cure Illnesses. And yes! I get plenty of protein! Follow @vegan.of.the.sea for more oil-free, vegan recipes! 🌱 I’ve lost 40 lbs and kept it off for 2.5 years by switching to an oil-free, plant based diet! #weightlosstips #veganweightlosstips

This TikToker was successful because she found something that worked for her long term.

“It’s the only thing that's ever worked for me, and I’ve kept the weight off for 2.5 years. Enjoy it, or it won’t last,” she captioned a post.

💪🔥Body Booster: Fake vegan products tend to be ultra-processed—stick to whole foods instead.

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 10 pounds a month simply by making a few simple changes to your diet? Xiaoma is “a polyglot who has studied dozens of languages,” according to his YouTube profile, who lost 40 pounds in 4 months when he decided to “seriously start losing weight.” Xiaoma explains that he went from 187 to 150. “I've lost a good 40 pounds,” he says. Here is what he did.


Exercise Isn’t the Key to Losing Weight

“For many people, the first thing that comes to mind when they think about losing weight is exercise. But I had already learned that exercise was not a stepping stone to losing weight. In fact, for me, it was the opposite. Like, the more I exercised, the more weight I gained because the hungrier I got, the more I allowed myself to eat,” he explains.

It Is “A Hundred Percent Diet,” He Says

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

“My big realization was that it was a hundred percent diet,” he says. Before, he would eat “multiple pieces of toast or bagels or lots of butter and cheese and multiple eggs fried in butter” for breakfast. And, for dinner, “whatever he wanted. “It usually ended up being like big bowls, cheesy pasta, or like the most delicious pizza I could get my hands on, just like really rich fatty foods, which I somehow convinced myself was okay because saturated fat is all keto and good for you these days.”

First, He Amped Up His Veggie Intake

Raw vegetables background. Healthy organic food concept.Shutterstock

“The first thing that I did was I had a call with my nutritionist,” he continues. She advised him to eat more vegetables. “It didn't really make sense to me at first because I was like, what do vegetables have to do with losing weight? Like, I just, I didn't really get it, but I was like, okay, so I'll humor you. I'll eat some more vegetables.”

RELATED:What's Better: High-Protein or Low-Carb Diet for Weight Loss?

He Ate Veggies Before Other Food

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

He started with making sure half of every meal was veggies, “and that would be the first thing that I ate,” he says. “I realized pretty quickly that it actually is a great way to lose weight because what you're doing is filling your body with nutritious fiber and crowding out room for all the other rich fatty foods. You're kind of filling yourself up in advance.”

He Realized That He Used to Eat Too Much “Rich and Fatty” Food

cheese burger with fries on a wooden plate at a restaurantShutterstock

He came to a realization. “I realized what the root of my problem was, that I would just let myself eat as much rich and fatty food as possible, and I would be absolutely stuffed with every meal,” he says.

RELATED:I Reduced My Size from 16 to 6 in 9 Months with One Simple Lunch Change

He Changed the Type of Carbs He Ate

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

The other major change he made was the type of carbs he ate. “Most of my carbs, rather than coming from grains, came from whole recognizable beans or legumes. I eliminated all processed carbs from my diet. So, no more bread. I completely stopped eating bread. No more cookies, no cakes, nothing like that. No soda, obviously. No, no candy, no processed foods of any kind. That wasn't a huge problem for me before. But bread was a big problem. And so what I replaced it with was just essentially these slow carbs, like chickpeas. I had a lot of chickpeas and lentils.”

He Stuck to Whole Foods

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

“The core principle for what I was to eat just became whole foods, like as minimally processed as possible—calorically dense foods. I try to eliminate to the maximum extent possible, less fatty meat and more whole grain carbs like oatmeal,” he says.

He Also Ate “Unappetizing” Meals

Man eatsShutterstock

He admits that some of his meals are a “little bit unappetizing,” which is “actually the point,” he says. “I wanted to eat food that was as kind of unappetizing but nevertheless still healthy as possible.” Why? “I felt like it was a pretty easy way to lose weight if the food became much less appetizing because I always really enjoyed eating.”

RELATED:10 Quick and Simple Steps to Losing 10 Pounds of Fat, According to a Metabolism Expert

He Started Weighing Himself Daily

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

“That became, that became a core part of my ethos. I started weighing myself every single day. I mean, I started losing weight immediately, but you know, like the first week I lost like several pounds. Here I am, having lost 40 pounds four months later. And honestly, it feels really good.”

Follow Xiaoma on Social Media

For more on Xiaoma, you can follow him on social media. He is on YouTube, Facebook, and Instagram. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“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

Female leg is stepping on white scales at homeShutterstock

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.

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 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

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

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

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

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

@thenutritionnarc

10 weight loss tips

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

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

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.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

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

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

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

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

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

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

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

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

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

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“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.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

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

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

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

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

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

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

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

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“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_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

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.

Trish Koeslag liftwithtrish
Copyright liftwithtrish/Instagram
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.

Are you struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” 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.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. 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.

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

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. 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.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” 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.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

Fresh,Green,Asparagus,On,Grey,Concrete,Background.,Flat,LayShutterstock

Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” 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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Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

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

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

Get Started Now

Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strength Train

Dani Coleman dani_bcoleman​Get Started NowCopyright Dani Coleman

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

Choose Consistency Over Intensity

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

Exercise While Traveling

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

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

Take Movement Snacks Throughout the Day

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

Consider Diet, Recovery, Stress, Hydration, and Sleep

“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

Find Joy in Exercise

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