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I Lost 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day

This fitness coach has the best advice for weight loss.

Ferozan Mast
By Ferozan MastAug 20, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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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.

lucy_lismore_fitness5
lucy.lismore.fitness/Instagram
Ferozan Mast
By Ferozan MastAug 20, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

Nutrition & Diet

YouTuber Lucy Lismore is a fitness coach who knows from experience how challenging weight loss can be. Lismore lost 66 pounds in 8 months to get into the best shape of her life, and she’s sharing exactly how she did it with anyone struggling to lose the extra fat. “I know this world can be scary, lonely, and overwhelming, and there is so much information out there at the moment, but to begin with, you really just need to keep it simple and really enjoy the moment and the process because that is the way that you're going to be able to stay consistent and make this into a lifestyle,” she says. Lismore is now an adventurer who travels the world and helps others reach their goals. Here’s exactly how she lost the weight in a healthy, sustainable way.

Morning Weigh-In

Lismore weighed herself every morning and kept track of her measurements while losing weight. “I nearly always weighed myself at the time,” she says. “I don't do that anymore, but we'll go into that in another video. And I would write my stats up on a piece of paper that was stuck to the bathroom door, and then I would start getting ready for the day.”

Bananas and Toast For Breakfast

Homemade peanut butter sandwich with bananas and honey.Shutterstock

Lismore switched her breakfast up so she still had the food she liked best—banana on toast—but with lower-calorie options and portion control. “I would usually have three, maybe four slices,” she says. “So I simply switched it to bagel thins. I wasn't particularly hungry in the morning personally, so I was happy with a slightly smaller breakfast that I could eat, enjoy, and go, and then really focus on having a more tasty and hearty lunch and dinner.”

Coffee Order

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Lismore saved herself 200 calories a day by slowly switching up her coffee order for something more diet-friendly. “I still had a latte, but I switched to a medium, then I started to reduce my sugars to two, then to one,” she says. “And eventually, I moved to most of the time having an Americano with a little bit of milk and sometimes a sweetener if I needed it.”

NEAT Activity

Lismore started to work on her non-exercise activity thermogenesis (NEAT), getting more active throughout the day. “I try to be as active as possible,” she says. “It's as simple as things like if I'm taking laundry from my living room to my bedroom and it's going to be a massive load, I will end up just going, you know what? I'll take two trips rather than trying to ram so much into my hands that I'm going to drop it. All those little extras, they really, really do add up, even if it is as simple as just standing for 10 minutes of an hour.”

Chicken Moroccan Soup

chicken fillet on a stone backgroundShutterstock

Lismore used to get lunch on the go, usually something not-so-healthy from the food court, and switched over to delicious chicken Moroccan soup instead. “I set about trying to find something that was hardy, fulfilling, cheap, easy to get hold of, and I settled on soup,” she says. “So I started getting that, and I really, really enjoyed it. I found that it satisfied all my cravings, and I was super, super full for the rest of the afternoon as well. And then I started making my own.”

Sensible About Snacks

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Lismore was mindful of her snacks while losing weight. “Sometimes I went for low-calorie high-volume, so things like popcorn or pop chips or rice cakes with yogurt, whatever it was,” she says. “But sometimes I would just have chocolate, or I'd have what I was craving. So I literally would just have what I want, but again, I would just be mindful of how much of it I was having.”

At-Home Workouts

Lismore makes the crucial point that weight loss depends heavily on a calorie deficit, which freed her up to do workouts for fun and fitness while losing weight. “If the idea of going to the gym scares you as it did for me, then you can work out at home,” she says. “Or if you just want to go for a walk simply, then you can totally do that too. In fact, I think that walking is very, very underrated. So, if I were going to give you my top tips for exercise, it would be just to be comfortable. Be comfortable with what you're doing, what you're wearing, and where you are.”

Exercise Benefits

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Lismore worked out five times a week, usually Monday-Friday. She insists there is no “right” exercise for weight loss—just the one you enjoy and can stick with. “I just want to reiterate again, you're going to get sick of me saying it, that it really doesn't matter,” she says. “You're going to create a calorie deficit through your nutrition, and exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Fajitas For Dinner

Mexican food. Beef Fajitas - Traditional dish of Mexico.Shutterstock

Lismore loves making fajitas for dinner, which was a favorite meal before losing weight. “What I did was I just reduced it to two wraps,” she says. “I increased the filling, so I still felt quite satisfied. I bulked up the salad, so I made sure there were plenty of voluminous but low-calorie foods in there as well, but I still had everything else. And then, I switched the soft drink to sparkling water instead, which I ended up absolutely loving. So, super easy switches. I was still eating the same stuff. The fillings were all exactly the same. It was just the portions were a lot smaller.”

Herbal Tea

Lismore would have a cup of herbal tea after dinner. “And this was kind of to replace dessert, but it didn't mean that I didn't have dessert,” she says. “It just gave me that break to really think about what I wanted and if I really wanted something. So, as soon as I'd eaten my dinner, I put the dishes away and made myself a cup of purple tea. And in the end, I really enjoyed having that habit of just being able to sit on my tea and enjoy the moment.”

Weight Fluctuations

Overweight female is standing on white scales at homeShutterstock

Lismore makes the point that weight fluctuations are normal and to be expected. “It took me around eight months to lose the majority of that weight, but then the last five kilos [11 pounds] was a little bit longer, and then it's fluctuated ever since then,” she says. “I would say my weight has fluctuated anywhere up to 10 kilos [22 pounds] plus or minus that weight since that's what maintenance is. You are not going to maintain exactly the same weight your entire life because life happens.”

RELATED: 5 Daily Moves to Boost Bone Density After 50

Strength Training

Young smiling fit woman doing exercises with dumbells and looking at her reflection at gymShutterstock

Lismore noticed significant changes once she started adding strength training to her exercise regimen. “When I started doing calisthenics and doing a bit more resistance training and building some muscle, I noticed that my body changed quite a lot,” she says. 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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Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” 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 66 Pounds by Eating Fajitas and Doing These 11 Things Every Day

lucy_lismore_fitness5
lucy.lismore.fitness/Instagram
Ferozan Mast
By Ferozan MastAug 20, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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.

YouTuber Lucy Lismore is a fitness coach who knows from experience how challenging weight loss can be. Lismore lost 66 pounds in 8 months to get into the best shape of her life, and she’s sharing exactly how she did it with anyone struggling to lose the extra fat. “I know this world can be scary, lonely, and overwhelming, and there is so much information out there at the moment, but to begin with, you really just need to keep it simple and really enjoy the moment and the process because that is the way that you're going to be able to stay consistent and make this into a lifestyle,” she says. Lismore is now an adventurer who travels the world and helps others reach their goals. Here’s exactly how she lost the weight in a healthy, sustainable way.

Morning Weigh-In

Lismore weighed herself every morning and kept track of her measurements while losing weight. “I nearly always weighed myself at the time,” she says. “I don't do that anymore, but we'll go into that in another video. And I would write my stats up on a piece of paper that was stuck to the bathroom door, and then I would start getting ready for the day.”

Bananas and Toast For Breakfast

Homemade peanut butter sandwich with bananas and honey.Shutterstock

Lismore switched her breakfast up so she still had the food she liked best—banana on toast—but with lower-calorie options and portion control. “I would usually have three, maybe four slices,” she says. “So I simply switched it to bagel thins. I wasn't particularly hungry in the morning personally, so I was happy with a slightly smaller breakfast that I could eat, enjoy, and go, and then really focus on having a more tasty and hearty lunch and dinner.”

Coffee Order

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

Lismore saved herself 200 calories a day by slowly switching up her coffee order for something more diet-friendly. “I still had a latte, but I switched to a medium, then I started to reduce my sugars to two, then to one,” she says. “And eventually, I moved to most of the time having an Americano with a little bit of milk and sometimes a sweetener if I needed it.”

NEAT Activity

Lismore started to work on her non-exercise activity thermogenesis (NEAT), getting more active throughout the day. “I try to be as active as possible,” she says. “It's as simple as things like if I'm taking laundry from my living room to my bedroom and it's going to be a massive load, I will end up just going, you know what? I'll take two trips rather than trying to ram so much into my hands that I'm going to drop it. All those little extras, they really, really do add up, even if it is as simple as just standing for 10 minutes of an hour.”

Chicken Moroccan Soup

chicken fillet on a stone backgroundShutterstock

Lismore used to get lunch on the go, usually something not-so-healthy from the food court, and switched over to delicious chicken Moroccan soup instead. “I set about trying to find something that was hardy, fulfilling, cheap, easy to get hold of, and I settled on soup,” she says. “So I started getting that, and I really, really enjoyed it. I found that it satisfied all my cravings, and I was super, super full for the rest of the afternoon as well. And then I started making my own.”

Sensible About Snacks

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Lismore was mindful of her snacks while losing weight. “Sometimes I went for low-calorie high-volume, so things like popcorn or pop chips or rice cakes with yogurt, whatever it was,” she says. “But sometimes I would just have chocolate, or I'd have what I was craving. So I literally would just have what I want, but again, I would just be mindful of how much of it I was having.”

At-Home Workouts

Lismore makes the crucial point that weight loss depends heavily on a calorie deficit, which freed her up to do workouts for fun and fitness while losing weight. “If the idea of going to the gym scares you as it did for me, then you can work out at home,” she says. “Or if you just want to go for a walk simply, then you can totally do that too. In fact, I think that walking is very, very underrated. So, if I were going to give you my top tips for exercise, it would be just to be comfortable. Be comfortable with what you're doing, what you're wearing, and where you are.”

Exercise Benefits

Buffalo, Minnesota, USA - May 20, 2017 Murph Challenge 2017, Happy athletic girl coming back from 1 mile run and flexing her bicepsShutterstock

Lismore worked out five times a week, usually Monday-Friday. She insists there is no “right” exercise for weight loss—just the one you enjoy and can stick with. “I just want to reiterate again, you're going to get sick of me saying it, that it really doesn't matter,” she says. “You're going to create a calorie deficit through your nutrition, and exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Fajitas For Dinner

Mexican food. Beef Fajitas - Traditional dish of Mexico.Shutterstock

Lismore loves making fajitas for dinner, which was a favorite meal before losing weight. “What I did was I just reduced it to two wraps,” she says. “I increased the filling, so I still felt quite satisfied. I bulked up the salad, so I made sure there were plenty of voluminous but low-calorie foods in there as well, but I still had everything else. And then, I switched the soft drink to sparkling water instead, which I ended up absolutely loving. So, super easy switches. I was still eating the same stuff. The fillings were all exactly the same. It was just the portions were a lot smaller.”

Herbal Tea

Lismore would have a cup of herbal tea after dinner. “And this was kind of to replace dessert, but it didn't mean that I didn't have dessert,” she says. “It just gave me that break to really think about what I wanted and if I really wanted something. So, as soon as I'd eaten my dinner, I put the dishes away and made myself a cup of purple tea. And in the end, I really enjoyed having that habit of just being able to sit on my tea and enjoy the moment.”

Weight Fluctuations

Overweight female is standing on white scales at homeShutterstock

Lismore makes the point that weight fluctuations are normal and to be expected. “It took me around eight months to lose the majority of that weight, but then the last five kilos [11 pounds] was a little bit longer, and then it's fluctuated ever since then,” she says. “I would say my weight has fluctuated anywhere up to 10 kilos [22 pounds] plus or minus that weight since that's what maintenance is. You are not going to maintain exactly the same weight your entire life because life happens.”

RELATED: 5 Daily Moves to Boost Bone Density After 50

Strength Training

Young smiling fit woman doing exercises with dumbells and looking at her reflection at gymShutterstock

Lismore noticed significant changes once she started adding strength training to her exercise regimen. “When I started doing calisthenics and doing a bit more resistance training and building some muscle, I noticed that my body changed quite a lot,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 45 Pounds Without Sacrificing Tacos—See Her Daily Meal Plan

Katie Dunlop Love Sweat Fitness lovesweatfitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Copyright lovesweatfitness/Instagram
Christopher Roback
By Christopher RobackApr 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Getting healthy doesn't mean giving up the foods you love. Fitness trainer Katie Dunlop founded Love Sweat Fitness after transforming her own body, losing 45 pounds through sustainable changes that didn't require extreme restrictions. With over a million social media followers, Katie shares practical nutrition advice based on her personal journey. "I want to share exactly what I ate every day to lose 45 pounds without crazy restrictions, starving myself or avoiding the foods I love," Katie explains. Ready to see how simple daily food choices can transform your body? Let's dive into Katie's exact meal plan.

Start Your Day With This Digestion Booster

Your morning habits can make or break your weight loss results. "I think I've had some version of the same exact drink every single morning for at least 10 years," Katie shares in her recent post. Her go-to morning ritual consists of apple cider vinegar, lemon, hot water, and a pinch of salt, sometimes with an immunity boost blend for extra vitamins. Katie swears by this drink for digestion support, explaining: "It's just so amazing for your digestion. And if your digestion is not working well, it is going to be hard to get results, hard to actually absorb the nutrients from your food, and really hard to lose weight."

The Breakfast Smoothie That Changed Everything

Breaking the coffee-only morning habit is essential for sustainable weight loss. "This is the exact smoothie I made basically every single morning during my 45 pound weight loss journey," Katie reveals about her protein-packed breakfast routine. As someone who "never wanted to eat in the morning," Katie found that relying on coffee alone left her "starving" by lunchtime, causing her to "overdo it, overindulge, eat way too much and end up feeling sick." Her solution was simple: a daily smoothie with unsweetened almond milk, greens, and 20 grams of protein powder. "Getting 20 to 40 grams of protein in within those first couple hours of waking is going to be a game changer," Katie emphasizes.

Why Meal Prep Was Her Weight Loss Secret

Don't skip this crucial step if you want to see real results. "One thing I slept on for way too long when I was trying to lose weight was meal prep," Katie admits, explaining she "always over-complicated it" thinking it would be "really hard and really boring." The reality turned out much different. Now Katie has "perfected my strategy to get it done in like 30 minutes and make delicious meals." This simple approach became her weight loss cornerstone: "This is something I ate on repeat almost every single day because the meal prep just made it easy to not get off of the way I was trying to eat to lose weight."

The Sneaky Reason Your "Healthy Diet" Isn't Working

Your salad might be sabotaging your results without you realizing it. "If you're eating healthy food and you are still not losing weight, I'm telling you right now, this is what makes a difference," Katie insists, pointing to portion sizes and especially sauces. As a self-described "saucy girl" who loves dressings and condiments, Katie learned a hard truth about weight loss: "They add up like crazy town," she warns. Katie recommends measuring sauces with a proper measuring spoon and checking nutrition labels carefully. "Otherwise, you could add up to hundreds, hundreds of calories a day and then put yourself in maintenance at best," meaning you'll stay stuck at the same weight despite eating "healthy" foods.

The High-Protein Snack That Kept Her Satisfied

Finding filling snacks that won't derail your progress is key to sustainable weight loss. "I love this snack and I ate it most days when I was in my weight loss journey," Katie shares about her unconventional favorite: canned albacore tuna in water with a measured portion of crackers. While she acknowledges "it's not for everyone," this protein powerhouse kept her satisfied between meals. "The tuna is like 33 grams of protein. That is a filling snack," Katie explains. She recommends skipping high-calorie mayonnaise and suggests alternatives like 0% Greek yogurt if you want creaminess, or even wrapping the tuna in lettuce "tacos" for variety.

How to Keep Tacos in Your Weight Loss Diet

No, you don't have to give up your favorite foods to see results. "I'm going to make these delicious, easy taco bowls," Katie explains in the transcript. As a self-described "taco girly," she found ways to enjoy her favorite flavors while still losing weight. "I had these on repeat during my fat loss journey," Katie shares, adding that her homemade version "made it simple to stay on track with my goals, to be able to lose weight, but still get the delicious food and flavors I love and just do it at home instead in a better, healthier way." This approach satisfied cravings while maintaining her calorie goals.

Why Protein Won't Make You "Bulky" (But Will Help You Lose Fat)

The protein myth that's holding back your progress needs to be addressed. "One of the things that came up a lot during that time for myself and friends was the fear of protein bulking you," Katie reveals about her weight loss journey. This common concern stops many women from eating enough protein, but Katie sets the record straight: "The only way that will happen is with a surplus of calories... and you're training progressive overload super heavy intentionally over a long period of time." In reality, protein is your weight loss ally. "It actually takes more energy to break down protein. So you're going to burn more calories," Katie explains, adding that higher protein intake helps build lean muscle mass, "which will in turn, burn more calories and help you burn more fat."

The Simple Swaps That Saved Hundreds of Calories

Small changes to your favorite recipes can deliver big results over time. Katie's taco bowl makeover demonstrates this perfectly with strategic ingredient swaps. "I did 0% fat Greek yogurt instead of a sour cream because that used to be my go-to," Katie explains, adding, "this way I get more protein and I'm not adding any fats." She also leverages flavor-packed, low-calorie ingredients: "Salsas are like zero calorie. Yes. They have sodium, but it's fine. You're going to be fine. So I love just like dousing and salsa." When adding healthy fats like avocado, Katie emphasizes portion control: "When it comes to those fats, it's about the portion. So actually doing a healthy portion of fat, which is about the size of your thumb... is all you need."

The 90% Rule That Made Weight Loss Possible

Restaurant meals can silently sabotage your progress without you realizing it. "When I was trying to lose weight, significant amount of weight and really be in a deficit, I was super careful to make sure that I was 90% of the time or more making my food at home, not getting takeout," Katie reveals. This wasn't just about saving money—it was about maintaining complete control over her ingredients and portions. While she still enjoyed tacos and other favorites, making these meals at home allowed her to be "mindful about what I was putting on" them. This 90% home-cooking approach was fundamental to her 45-pound weight loss success.

Balance Your Macros for Better Hormone Health

Cutting calories too drastically can backfire through hormone disruption. "You have to still have some carbs and fats to balance out your hormones too, but the proteins will make a huge difference," Katie advises. Her approach wasn't just about eating less, but eating smarter with properly balanced macronutrients. This balance is "super important, especially when you're in a caloric deficit," Katie explains. Strategic protein intake helps "build lean muscle" so you "see that definition as you start losing your fat," while also working to "help regulate your metabolism" and "help keep your hormones balanced"—all crucial factors for sustainable weight loss.

Consistency Beats Perfection Every Time

Sustainable weight loss comes from daily habits you can actually maintain. Throughout Katie's 45-pound transformation, the power of consistency stands out clearly in her approach. Rather than following extreme diets or eliminating food groups, she created simple, repeatable meal patterns: a morning digestion drink, protein-packed breakfast smoothie, meal-prepped lunches, and healthier homemade versions of foods she loved. "I want to share exactly what I ate every day to lose 45 pounds without crazy restrictions, starving myself or avoiding the foods I love," Katie emphasizes. This balanced approach allowed her to reach her goals without the deprivation that leads many dieters to give up or regain lost weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

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

talia-fawaz-4
Talia Fawaz/YouTube
Leah Groth
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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 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

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“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

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

I Had a Balanced Approach

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

I Exercised

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

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

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

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

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

Nutrition & Diet

She Lost 50 Pounds While Eating These 7 Foods Every Day

Inza its_inzaa
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Leah Suzanne
By Leah SuzanneMay 04, 2025
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✓Evidence-Based

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

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

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

Inza@its_inzaa lost 50 pounds, transforming her physique and her health. Detailing her weight loss journey online, Inza combined exercise and a healthy diet to slowly but steadily lose the fat. Inza does not restrict entire food groups—instead, she allows herself room for indulgences. Here’s what she eats in a day to maintain her weight loss and continue to improve her health and wellness.

Omelet For Breakfast

Inza has an omelet with tomatoes, green peppers, and onions for breakfast. “Packed with protein, eggs also provide a good dose of many vitamins,” says the Cleveland Clinic. “Including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.”

Tea To Start the Day

Inza has tea (chai) with her omelet. “Drinking black tea without added sweeteners can decrease blood glucose and improve your body’s ability to manage sugar,” according to UCLA Health. “Research also shows that black tea improves blood sugar levels immediately following meals in normal and pre-diabetic adults.”

Rice and Lentils

Inza enjoys rice mixed with high-fiber lentils for lunch. “Fiber plays an important role in regulating our bowels and protecting the immune system,” dietitian Elyse Homan, RD, tells the Cleveland Clinic. “Foods that are high in fiber, like lentils, help us stay healthy and active.”

Protein Shake

Inza helps fuel her workouts with protein shakes. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” registered dietitian Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Chicken and Rice

Dinner is usually chicken skewers and rice. “In terms of health, if you have type 2 diabetes, prediabetes, or other blood-sugar concerns, you’d want to choose brown rice,” registered dietitian Maggie Morgan tells Novant Health. “But, if you need to follow a low-fiber diet, white rice would be a better option.”

Yogurt With Meals

Inza usually has some yogurt on the side with her meals. “Nutrition-wise, yogurt is probably one of the best ways to take in your dairy,” William Lendway, dietitian, chef, and assistant professor at Johnson & Wales University, tells AARP. “It’s an easy source of protein and vitamin D because of its fortification and calcium.”

Gulab Jamun

Inza has a single gulab jamun for dessert and factors it into her food portions for the day. “The Dietary Guidelines for Americans recommend that less than 10% of calories you eat or drink every day come from added sugar,” says the Mayo Clinic. “Eating or drinking too many foods with sugar can also cause you to take in more calories than you need each day.”

💪🔥Body Booster: A balanced diet is the most sustainable for long-term success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
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✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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