I Lost 60 Pounds With Help From Yoga and These Other Workouts

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        I Lost 60 Pounds With Help From Yoga and These Other Workouts
    Here are the exercises that helped her lose so much weight.
By Leah GrothJun 23, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   Christopher Roback

        Shawndra Sublett
    
By Leah GrothJun 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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Shawndra Sublett, Lead Teacher, YogaSix DTC, is a yoga instructor on a mission: To help other people become the best version of themselves while reaping the mental and physical health benefits of yoga. She herself lost a whopping 60 pounds by combining yoga with other workouts. “For me, the hardest part of my fitness routine is keeping it a priority. It is easy to make excuses, to get too busy, or to not have the energy to keep up with it,” she tells The Body Network. One of her main tools? She keeps her goals “small and achievable” and doesn’t beat herself up if she misses a workout. “Find a way to implement workouts with friends, try new activities that involve movement, get out of your comfort zone and make it an activity that's enjoyable instead of something to check off your list,” she says. Here are some of the workouts that helped her achieve her weight loss goals. 
She Has a “Hybrid Workout Routine”
Shawndra Sublett
Shawndra doesn’t rely on a single workout to keep her mentally and physically fit. “I have come to love a hybrid exercise routine! I think that variety in your fitness is key to success,” she tells us. 
Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert
Strength and Weight Training
Shutterstock
“Outside of my daily routine, I have found tremendous benefit from implementing a weight lifting routine three times a week,” she says. “This helps keep up my overall strength and has supported my day to day functionality overall.” Her exercises included shoulder presses, to “build overall shoulder size and development,” side lateral raises to make her waistline smaller, body weight squats, and “effective” move that “can be done anywhere and work the entire body and so many variations,” and planks, which also “can be done anywhere, target the entire body, strengthens the core” and can be done in “so many variations.”
Hot or Power Yoga
Shawndra Sublett
She also takes a hot or power yoga class “to jumpstart my day, regulate my mood, set my mind up, and increase my overall heart health,” says Shawndra. 
Walks
Shutterstock
Shawndra also gets her steps in. “It is a critical component for me to get outside and walk my dog a couple miles at lunch daily. This helps break the day, allows time for fresh air and sunshine and is a mood boost mid-day,” she says. 
Deep Stretch
Shutterstock
Shawndra makes sure to stretch. “To counter the energy, I implement a deep stretch routine (often times with red-light therapy) to slow down, recenter myself, and release any mental and physical stress I've accumulated throughout the day,” she says. 
Related: Brittany Lupton Shows Off Abs in “Full Body Burn” Workout Video
Adding New Fitness Activities a Few Times a Month
Shawndra Sublett
In addition to these exercises, Shawndra “loves” implementing a new fitness activity two to three per month, “hiking, paddle boarding, rock climbing, you name it, I'm there,” she says. “As an adventure seeker myself, I find so much joy in learning new things and pushing my limits. Exercise is a gift! I've cultivated a life around fitness, mobility, and movement. Keep it fun!”
💪🔥Body Booster: In addition to your gym workouts and other regular exercise routines, try incorporating a few new calorie blasting activities into your routine to keep things fresh and exciting.
Shawndra is passionate about bringing her offerings to the community and stands as a reminder that ANYONE can achieve their goals with the right support system. Mention this article and join her for a FREE class as her guest at YogaSix DTC.
sustainable weight lossyogawalkingsuccess stories & transformationsweight loss

        
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Nutrition & Diet
        I Lost 60 Pounds With Help From Yoga and These Other Workouts
    

        Shawndra Sublett
    
By Leah GrothJun 23, 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
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Shawndra Sublett, Lead Teacher, YogaSix DTC, is a yoga instructor on a mission: To help other people become the best version of themselves while reaping the mental and physical health benefits of yoga. She herself lost a whopping 60 pounds by combining yoga with other workouts. “For me, the hardest part of my fitness routine is keeping it a priority. It is easy to make excuses, to get too busy, or to not have the energy to keep up with it,” she tells The Body Network. One of her main tools? She keeps her goals “small and achievable” and doesn’t beat herself up if she misses a workout. “Find a way to implement workouts with friends, try new activities that involve movement, get out of your comfort zone and make it an activity that's enjoyable instead of something to check off your list,” she says. Here are some of the workouts that helped her achieve her weight loss goals. 
She Has a “Hybrid Workout Routine”
Shawndra Sublett
Shawndra doesn’t rely on a single workout to keep her mentally and physically fit. “I have come to love a hybrid exercise routine! I think that variety in your fitness is key to success,” she tells us. 
Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert
Strength and Weight Training
Shutterstock
“Outside of my daily routine, I have found tremendous benefit from implementing a weight lifting routine three times a week,” she says. “This helps keep up my overall strength and has supported my day to day functionality overall.” Her exercises included shoulder presses, to “build overall shoulder size and development,” side lateral raises to make her waistline smaller, body weight squats, and “effective” move that “can be done anywhere and work the entire body and so many variations,” and planks, which also “can be done anywhere, target the entire body, strengthens the core” and can be done in “so many variations.”
Hot or Power Yoga
Shawndra Sublett
She also takes a hot or power yoga class “to jumpstart my day, regulate my mood, set my mind up, and increase my overall heart health,” says Shawndra. 
Walks
Shutterstock
Shawndra also gets her steps in. “It is a critical component for me to get outside and walk my dog a couple miles at lunch daily. This helps break the day, allows time for fresh air and sunshine and is a mood boost mid-day,” she says. 
Deep Stretch
Shutterstock
Shawndra makes sure to stretch. “To counter the energy, I implement a deep stretch routine (often times with red-light therapy) to slow down, recenter myself, and release any mental and physical stress I've accumulated throughout the day,” she says. 
Related: Brittany Lupton Shows Off Abs in “Full Body Burn” Workout Video
Adding New Fitness Activities a Few Times a Month
Shawndra Sublett
In addition to these exercises, Shawndra “loves” implementing a new fitness activity two to three per month, “hiking, paddle boarding, rock climbing, you name it, I'm there,” she says. “As an adventure seeker myself, I find so much joy in learning new things and pushing my limits. Exercise is a gift! I've cultivated a life around fitness, mobility, and movement. Keep it fun!”
💪🔥Body Booster: In addition to your gym workouts and other regular exercise routines, try incorporating a few new calorie blasting activities into your routine to keep things fresh and exciting.
Shawndra is passionate about bringing her offerings to the community and stands as a reminder that ANYONE can achieve their goals with the right support system. Mention this article and join her for a FREE class as her guest at YogaSix DTC.

        
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Nutrition & Diet
        I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes
    
kikivirk/TikTok
By Leah GrothJun 16, 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 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success. 
She Says Doing High Intensity Workouts Were a “Huge Mistake”@kikivirkThe plan that helped me shed 60lbs 💪🏽  #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout
“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video. 
After 45 Days She Hadn’t Lost Weightkikivirk/TikTok
After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says. 
Related: 5 Pilates Exercises for a Flat Stomach in 14 Days
She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”Shutterstock
In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued. 
Her Fat Began to “Melt Off” When She Started Strength TrainingShutterstock
“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.
Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT WorkoutShutterstock
Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week. 
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An Expert Weighs Inhitfitnesstraining/Instagram
“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”
💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts. 
Nutrition & Diet
        She Dropped 60 Pounds in 3 Months, Here’s How
    
Samantha Costa/YouTube
By Leah GrothJun 27, 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 
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   FACT CHECKED BY
   Christopher Roback
✓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.
If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss. 
Losing 60 Pounds in 6 Months with PCOSSamantha Costa/YouTube
She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right.  “I think I weighed around 196 pounds and I got down to around 135,” she specified. 
Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert
The Power of Whole GrainsShutterstock
Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said.  After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to  140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued. 
A Stressful Job Ruined Her Health and HappinessSamantha Costa/YouTube
However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says.  “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”
From 10,000 Steps to 500Shutterstock/siam.pukkato
She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.” 
She Lost 10 Pounds in a Week and Kept GoingShutterstock
Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”
Related: 11 Shoulder-Sculpting Workouts for Impressive Definition
The Secrets to Her SuccessShutterstock
She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.”  She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”
She Increased Intake of Proteins and ExercisedShutterstock
Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days. 
Stay Motivated and Positive on Your Journeysam.costaa/Instagram
“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”
Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss
💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized. 
Nutrition & Diet
        I'm 45 and Lost 60 Pounds
    

        Copyright Martin Balcaitis
    
By Christopher RobackFeb 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

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

            
                The Crucial Discovery
            
            
        ​Understanding True Protein ContentShutterstockStanding at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."
RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

            
                The Transformation 
            
            
        Copyright Martin Balcaitis
The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

            
                 A New Approach to Food
            
            
        ​What To Do InsteadShutterstockUnlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

            
                 A Day of Measured Eating
            
            
        ShutterstockMartin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

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

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

            
                The Power of Accountability
            
            
        ShutterstockMaking the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                A Science-Based Approach
            
            
        ShutterstockMartin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

            
                The Path to Success
            
            
        ShutterstockFor those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."
RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

            
                Maintaining Momentum
            
            
        ShutterstockHis approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        #1 Key Mistake I Made Before I Lost 60 Pounds
    
kiki.virk/Instagram
By Ferozan MastJun 22, 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
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Losing weight when you have PCOS is no joke—something TikTok influencer Kiki (@kikivirk) knows all too well. Kiki says she was motivated to lose weight and see results fast, but she went about the process before doing her research. So what exactly happened? The workout regimen she jumped into not only didn’t lead to any fat loss but was causing her massive stress. Here’s what happened, and what Kiki did to actually lose the weight in a PCOS-friendly way.
Too Intense, Too Much@kikivirkThe plan that helped me shed 60lbs 💪🏽  #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout
Kiki says she jumped into a 90-day HIIT workout regimen without doing any research, and found the entire process far too harsh for her body. “Those long painful HIIT workouts were actually doing my body no good,” she says. “They were causing too much stress and loads of other problems.”
Low Impact WorkoutsShutterstock
Kiki switched to a lower-impact workout routine using weights, swimming, and more gentle cardio to get fit and lose 60 pounds. “I switched to this workout structure and built up lean muscle and burned fat,” she says. “And it didn’t feel like an uphill struggle.”
Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week
Dangers of OvertrainingShutterstock/sakkmesterke
Overtraining can completely undermine your fitness goals—so learn to listen to your body and get adequate rest. “Exercise is one of the best things you can do for your health but there are limits on how much exercise you should be doing,” says LIFT Society Co-Founder David Schenk. “Too much exercise can actually kill your gains in the gym. Over exercising will leave you in a continued state of fatigue, soreness, inflammation, chronic injuries and sickness. In order to avoid this make sure to program rest days into your weekly routine and listen to your body.”
PCOS and ExerciseShutterstock
Kiki has PCOS, which makes it even more important to do exercises that help combat weight gain associated with the condition. “When women with PCOS are on their menstrual cycle, the intensity and/or durations of the workouts may need to be adjusted as well as the types of clothes worn if you are experiencing intense cramping,” says Brooklyn-based Tonal coach Tanysha Renee. “Some of the key ways to stay consistent when dealing with PCOS are to prioritize your sleep, your hydration, listen to your body, and modify the intensity of your workouts if you must.”
Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”
Walking WorkoutsShutterstock
It’s no wonder Kiki’s weight came off when she switched to lower-stress workouts: Exercises such as walking are some of the best for women with PCOS as they help keep cortisol levels down. “There are so many fancy exercise machines, fitness gadgets and complex ways to exercise that it can be all too easy to forget about the oldest and most simplistic way to exercise: walking,” Schenk says. “The benefits of walking everyday go beyond just burning calories and fat and include boosting your mood, helping to digest your food better, connecting with nature, overcoming anxiety and depression and being social. The bottom line is that walking everyday is the simplest, cheapest and easiest way to start improving your health and wellness today.”
💪🔥Body Booster: Ease into new workout routines slowly and listen to your body. Harder is not always better!
Nutrition & Diet
        This MD Lost 140 Pounds by Microdosing GLP-1
    

        I'm a Doctor Who Lost 140 Pounds Using Ozempic—Here Are 5 Crucial First Steps
    

        Copyright Dr. Kevin Joseph/Youtube/Shutterstock
    
By Christopher RobackApr 08, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Many of us feel trapped in a cycle of failed diets and constant food cravings. Dr. Kevin Joseph knows that struggle all too well. A dedicated internal medicine physician from upstate New York and a frustrated binge eater since college, Dr. Joseph found himself weighing in at 345 pounds in February 2023. Through a comprehensive approach that combined treating underlying health conditions, microdosing GLP-1 agonists, and implementing targeted lifestyle changes, he lost an incredible 140 pounds in just 10 months. "My goal with sharing my story is to spread that passion and educate as many people as possible to be able to take control of their own health and advocate for themselves when it comes to their medical treatment plans," says Dr. Joseph. Discover how his medical expertise and personal journey can help transform your relationship with food and weight management for good.

            
                Treat Your Underlying Conditions First
            
            
        ​Improving Sleep Apnea OutcomesShutterstockBefore you can successfully lose weight, you need to address what's holding you back. For Dr. Joseph, severe sleep apnea was derailing his weight loss efforts. "I would stop breathing 81 times every hour—more than once every minute," Dr. Joseph recalls. This condition left him exhausted, with morning headaches and extreme daytime fatigue. Without treating his sleep apnea with a CPAP machine first, Dr. Joseph realized any attempt at weight loss would be nearly impossible due to constant exhaustion and poor decision-making. Your underlying health conditions might be different, but addressing them first creates the foundation for successful weight loss.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Confronting Your Food Addiction
            
            
        ​Managing Binge Eating TendenciesShutterstockYou can't outrun food issues without facing them head-on. Dr. Joseph had struggled with binge eating disorder since college, using food as his primary coping mechanism for stress. "It was how I would handle stress... the only solace I could really find was food," Dr. Joseph explains. His binge eating had developed into a deeply ingrained habit over many years, particularly during his competitive pre-medicine studies. Recognizing and accepting this disorder was crucial to his recovery journey. If food has become your emotional crutch, acknowledging this pattern is your first step toward breaking free from it.

            
                The Power of Intermittent Fasting
            
            
        ShutterstockSetting clear boundaries around when you eat can help regain control. Dr. Joseph implemented intermittent fasting with a specific eating window from 12 PM to 8 PM. "I think intermittent fasting helped me get control over my eating habits and I was able to set strict boundaries," Dr. Joseph shares. This approach helped him establish mental discipline and regain some control over his binge eating tendencies. Creating your own eating schedule can provide structure and reduce the constant internal dialogue about when and what to eat next.

            
                Microdosing Tirzepatide - The Game Changer
            
            
        ​You Want It to Be Effective Without Side EffectsShutterstockYour relationship with food can fundamentally change with the right medical support. After losing about 25 pounds through diet and exercise alone in the first few months, Dr. Joseph began microdosing tirzepatide (a GLP-1/GIP dual agonist) through a compounding pharmacy. "I started at one milligram weekly and I had great benefits. The biggest one was the food noise was almost gone," Dr. Joseph reveals. Instead of starting with the recommended 2.5mg weekly dose, he began with just 1mg weekly, which provided significant benefits without unnecessary side effects. His approach demonstrates how lower doses can still deliver remarkable results while minimizing potential downsides.
RELATED:20 Possible Ozempic Side Effects

            
                Understanding "Food Noise"
            
            
        ShutterstockYou might not realize how much mental energy food thoughts consume until they quiet down. Dr. Joseph describes food noise as "this nagging constant thought about food... every second of every day I was thinking about what I was gonna eat for lunch, what is it gonna be for dinner, if I didn't like dinner what would I eat after." For those struggling with food addiction or binge eating, this constant internal dialogue can be exhausting and overwhelming. When GLP-1 agonists reduce these intrusive thoughts, many people experience mental freedom they haven't felt in years.

            
                Fine-Tuning Your Medication Protocol
            
            
        ShutterstockYour body's response to medication will evolve over time. Dr. Joseph started with 1mg of tirzepatide every seven days for eight weeks. When he noticed the food noise returning and weight loss stalling, he adjusted to 1mg every five days. "When it comes to these medications, you can either increase the dose or you can increase the frequency," Dr. Joseph explains. This personalized approach to medication management highlights the importance of paying attention to your body's signals and making adjustments accordingly.

            
                Defining Microdosing GLP-1 Agonists
            
            
        ​1. Build a Strong Provider RelationshipShutterstockYou don't need maximum doses to get maximum benefits. According to Dr. Joseph, microdosing means "dosing at a level that is considered sub-therapeutic in clinical trials." For tirzepatide specifically, the minimum therapeutic dose in studies was 5mg, making his 1mg dose and even the standard starting dose of 2.5mg technically forms of microdosing. "I consider 2.5 milligrams in that range," Dr. Joseph confirms. This approach can help minimize side effects while still providing significant benefits for appetite regulation, metabolic health, and weight loss.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Incorporating Peptide Therapy
            
            
        ​Why Your Body Changes After 40 (And What to Do About It)ShutterstockYour weight loss journey can benefit from complementary treatments. As Dr. Joseph continued researching, he incorporated additional peptides into his regimen. "The ones that I advocate for and that I was taking were tesamorelin, ipamorelin, and BPC," Dr. Joseph shares. He credits tesamorelin especially for helping reduce abdominal fat: "After taking two cycles of tesamorelin, I do believe my abdomen or like my midsection is the leanest it's ever been." These peptides were used in 10-week cycles, with 10 weeks on followed by 10 weeks off.

            
                The Crucial Role of Resistance Training
            
            
        ​Lift Weights for 20 MinutesShutterstockYour muscles are metabolic powerhouses that need regular stimulation. Dr. Joseph added resistance training five days a week to his routine, though he started with just two to three sessions weekly. "Resistance training not only adds muscle mass but it also helps the central nervous system and it helps that mind-muscle connection," Dr. Joseph explains. Beyond weight loss, building muscle mass increases your resting metabolic rate and provides protection against injuries and frailty as you age.

            
                Transforming Your Metabolism
            
            
        What's Better: High-Protein or Low-Carb Diet for Weight Loss?ShutterstockYour metabolic health extends far beyond just weight loss. Dr. Joseph noted signs of insulin resistance despite not having diabetes, including dark velvety patches on his skin (acanthosis nigricans). "Microdosing the tirzepatide just really improved my metabolism. It really got everything going and it made my body just function properly," Dr. Joseph shares. The metabolic benefits of GLP-1 agonists include improved insulin sensitivity, reduced inflammation, and better overall cellular function—benefits that persist even after reaching your weight loss goals.
RELATED:20 Things to Avoid While on Ozempic

            
                Maintaining Your Progress
            
            
        Shutterstock
Your success depends on finding a sustainable long-term approach. Dr. Joseph continues to microdose tirzepatide at 1mg every five days for "my metabolic health just for the anti-inflammatory effects," even after reaching his weight loss goals. He no longer uses growth hormone-related peptides due to potential concerns about elevated IGF-1 levels, showing how treatment plans should evolve based on emerging research and individual needs. Developing your own maintenance strategy is essential for keeping weight off long-term.

            
                Becoming Your Own Health Advocate
            
            
        Shutterstock
Your health journey requires both medical guidance and personal responsibility. Throughout his transformation, Dr. Joseph combined his medical knowledge with a willingness to research new treatment options. "I want to provide as much knowledge regarding peptides, protocols, side effects... you name it," he says about his mission to help others. His experience demonstrates the power of being an active participant in your health care, working with medical professionals while also educating yourself about innovative approaches to health optimization. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        7 Worst Breakfasts That Worsen Arthritis Pain
    

        Shutterstock
    
By Leah SuzanneApr 08, 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.
Breakfast may or may not be the most important meal of the day. For those who suffer from arthritis, it may be a game-changing meal. Fact: Certain foods trigger inflammation. If you want to get your day started on a pain-free note, there are a lot of breakfast foods you should avoid. Dr. Laurie Binder cAL, RNCNP, LCCE, Santa Monica Acupuncture and Wellness, is giving Body Network readers the lowdown on foods you should avoid in the morning to minimize arthritis pain. Here are the 7 worst breakfast foods that may be making your arthritis pain worse. 

            
                1. Sugary Cereals
            
            
        ​Refined SugarsShutterstockWhy it’s bad: “Loaded with refined sugar and simple carbs, which can trigger inflammation and blood sugar spikes,” says Binder.
Natural alternative: Steel-cut oats topped with fresh berries and a drizzle of honey or cinnamon for sweetness.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                2. Pastries & Doughnuts
            
            
        ​Commercial Baked Goods: The Thyroid DisruptorShutterstockWhy it’s bad: “High in refined flour, sugar, and unhealthy fats, all of which are known to worsen inflammatory symptoms,” explains Binder.
Natural alternative: Whole grain toast with almond butter and banana slices for healthy fats and anti-inflammatory nutrients.

            
                3. Processed Breakfast Meats (Bacon, Sausage)
            
            
        ShutterstockWhy it’s bad: “These meats are high in saturated fats and advanced glycation end-products (AGEs), both of which contribute to joint inflammation,” she says.
Natural alternative: Grilled turkey breast or low salt ham with anti-inflammatory herbs like turmeric or rosemary.

            
                4. White Bread or Bagels
            
            
        ​She Eats 2300 Calories Per DayShutterstockWhy it’s bad: “Refined grains can lead to spikes in blood sugar and inflammation,” Binder states.
Natural alternative: Sprouted grain or sourdough bread, which are lower in glycemic load and easier on the gut.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                5. Flavored Yogurts
            
            
        ShutterstockWhy it’s bad: “Many are packed with added sugars and artificial additives that may trigger inflammatory responses,” Binder reveals.
Natural alternative: Plain Greek yogurt with a handful of walnuts and anti-inflammatory fruits like blueberries or cherries

            
                6. Fried Breakfast Items (e.g., hash browns, fried eggs)
            
            
        ShutterstockWhy it’s bad: “Fried foods often contain trans fats or omega-6 oils, which can increase joint inflammation,” says Binder.
Natural alternative: Baked sweet potatoes or avocado (sourdough) toast with poached eggs, both rich in antioxidants and healthy fats.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                7. Fruit Juices
            
            
        ShutterstockWhy it’s bad: “While they may seem healthy, most commercial juices are high in sugar and low in fiber, which can exacerbate inflammation,” Binder concludes. Natural alternative: Whole fruits or a green smoothie with kale, ginger, and pineapple (which contains bromelain, a natural anti-inflammatory enzyme). Worst case scenario you can dilute commercial fruit juice with water. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
Nutrition & Diet
        She Dropped 18 Lbs in 5 Months With Walking
    

        Copyright KayleenBabel/YouTube/Shutterstock
    
By Christopher RobackApr 08, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Most of us know the frustrating cycle of losing a few pounds only to gain them back. Kayleen Babel was stuck in exactly this pattern until she made some key changes that helped her lose 18 pounds in just five months. As a dancer, certified personal trainer (NASM), and nutrition coach (PN1-NC), Kayleen's approach combines expert knowledge with practical experience. Her journey wasn't about extreme diets or punishing workouts, but sustainable habits that created lasting results. Here's how she did it—and how you might do it too.

            
                1. Change Your Mental Story
            
            
        Before making any physical changes, Kayleen had to address her mindset. "I stopped telling myself the story that I couldn't do it or that I would never lose the weight," she explains in her post. These subconscious barriers were sabotaging her efforts whenever tough decisions arose. "If you have that story in your mind, then you're gonna let the excuses start creeping up and it's gonna be really easy to just give up," Kayleen says. By consciously challenging these limiting beliefs, she created the mental foundation for success.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                2. Address Emotional Eating
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
For years, Kayleen used food to manage her emotions without realizing it. "I would use food to kind of just numb my emotions and not have to feel anything, or I would use food when I was bored or when I didn't want to be productive," she admits. Inspired by the book "Breaking Free From Emotional Eating," she learned to recognize when she wasn't actually hungry. Instead of reaching for food, Kayleen developed healthier coping mechanisms—therapy, mindful walks, and journaling—to process her feelings directly.

            
                3. Create Better Eating Habits
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
Small changes in mealtime behavior made a significant difference. "Always eat sitting down at the table, on a plate, preferably using utensils," Kayleen recommends. This simple shift eliminated mindless kitchen grazing and created more awareness around food choices. "If you force yourself to sit down and take that thing and put it on a plate, you're either gonna look at it and be like, 'Wait, am I sure that I really want to eat this right now?' or you're gonna sit and really enjoy it," she explains. Kayleen also eliminated distractions during meals, which naturally reduced her portions without feeling deprived.

            
                4. Track Calories Smartly
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
The foundation of Kayleen's physical transformation was creating a calorie deficit. "You need to be in a calorie deficit in order to lose weight," she states. "You could do this by eating fewer calories or by moving your body more and expending your energy more, or you can do a combination of both, which is what I did." Using an app called Carbon, Kayleen set a sustainable goal of losing a pound per week. The app adjusted her calorie targets based on weekly check-ins, creating a personalized path to her goal weight.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                5. Focus on Protein and Plants
            
            
        
View this post on Instagram
A post shared by Kayleen (@dance.with.kayleen)
Rather than following a rigid diet, Kayleen built her meals around two key components. "I was focusing at every meal on plants and protein," she says. Vegetables provided essential nutrients while allowing her to eat satisfying portions without excess calories. Protein helped maintain muscle mass and kept hunger at bay. A typical day included egg whites with vegetables for breakfast, a protein-packed lunch bowl with plenty of greens, and a similar template for dinner. Despite the structure, Kayleen kept things interesting by experimenting with different recipes and flavors.

            
                6. Navigate Social Situations
            
            
        
View this post on Instagram
A post shared by Kayleen (@dance.with.kayleen)
Social pressure often derails weight loss efforts, but Kayleen found a balanced approach. "I did not want to just become a hermit who was at home eating at home all the time," she says. "I still wanted to see my friends, still wanted to participate in social things." Her solution was maintaining discipline with food choices while out and suggesting healthier activities when possible. "I did try and convince a lot of my friends to do healthier things with me such as go on a walk at the park or go take a workout class," Kayleen explains. When necessary, she temporarily scaled back time with friends who weren't supportive of her goals.

            
                7. Increase Daily Steps Dramatically
            
            
        
View this post on Instagram
A post shared by Kayleen (@dance.with.kayleen)
Walking became a cornerstone of Kayleen's weight loss strategy. While a new dog provided motivation for daily mile-long walks, the game-changer was adding a walking pad under her desk. "I work a nine-to-five job at my desk, I'm a remote worker," she explains. "This really helped me increase my activity because I could walk probably two hours and not even really notice that I'm walking." This simple change boosted her daily steps from barely 10,000 to an impressive 20,000. Kayleen maintained her strength training routine throughout to preserve muscle and eventually added running as her audition date approached.
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                8. Change Your Media Diet
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
What we consume mentally affects our physical choices. "Your diet is more than just the food you consume," Kayleen points out. "Your diet includes the things you're consuming through social media, with your eyeballs, on advertisements, on TV, or the people that you're talking to." During her weight loss journey, she became more selective about her media consumption, muting food accounts that triggered cravings and following content that aligned with her health goals. This environmental awareness created additional support for her daily choices.

            
                9. Embrace a Temporary Challenge
            
            
        
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A post shared by Kayleen (@dance.with.kayleen)
Perhaps most importantly, Kayleen maintained perspective throughout the process. "I kept reminding myself that this is not going to last forever and that I have a long life ahead of me where I won't always be in a calorie deficit," she says. This mindset helped her make difficult choices in the moment, knowing temporary discipline would lead to lasting results. "You really never regret the healthy choices, but you do regret the bad ones that in the moment feel so good," Kayleen reflects. While acknowledging the need for discipline, she emphasizes balance rather than deprivation as the key to sustainable weight loss. 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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