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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@celebwell.com.

I Lost 70 Pounds on the Flexitarian Diet and Here's How

This fitness instructor changed her life and her health.

FACT CHECKED BY Christopher Roback
alana-saunders-1
FACT CHECKED BY Christopher Roback

Fitness instructor Alana Sanders lost 70 pounds on the flexitarian diet. The flexitarian diet is essentially a mostly vegan/vegetarian diet with the option to eat meat now and then, making it one of the more sustainable diets out there. “I think people are attracted to this diet because you can be a little bit more flexible on it,” Kate Patton, MEd, RD, CSSD, LD, tells the Cleveland Clinic. “Most diets imply a start and stop, and the weight can creep back on, but the flexitarian diet places a large emphasis on eating a mostly plant-based diet, which is always recommended for long-term weight loss.” Here’s how Sanders lost weight on the diet and kept it off.


Limited Red Meat

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Sanders only eats meat when she really craves it, which is once or twice a week. “You don't have to get rid of all meat all at once. Instead, try easing into meatless meals,” says the Mayo Clinic. “Think about going meatless one day a week. You may find you'll want to add more days.”

Chicken and Fish

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

Sanders sticks to chicken, fish, or turkey for her meat options. “Try to eat at least two servings a week of fish, especially fish that's rich in omega-3 fatty acids,” says the Mayo Clinic. “Doing so appears to reduce the risk of heart disease, particularly sudden cardiac death.”

No Pork or Beef

Raw minced pork. Black background. Top view. Space for textShutterstock

Sanders avoids eating pork and beef. Ever since she mostly eliminated those two types of meat from her diet, she says her energy levels have gone up. She also found that her belly fat went down.

Fruit Plates

Delicious fruits salad in plate on table close-upShutterstock

Sanders loves fruit and will often have a plate of fruit and vegetables for a meal. “Eating fruit has many health benefits,” according to USDA MyPlate. “People who eat fruits and vegetables as part of an overall diet may lower their risk for certain diseases. Fruits provide nutrients needed to maintain your health and body.”

Breakfast Always

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

Sanders never skips breakfast, calling it the most important meal of the day. She sometimes makes smoothies with multivitamins and antioxidants added to them. Sanders has better energy throughout the day, thanks to a good breakfast.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Chocolate On Sundays

various chocolates as a background - sweet foodShutterstock

Sanders loves chocolate and allows one day a week to indulge. By giving herself the option of enjoying sweets in moderation, she avoids overconsuming her favorite treats. Her cheat day is Sunday because she goes hard in the gym on Mondays.

Eggs and Juice

Healthy diet breakfast concept. Scrambled eggs and orange juice over white stone background. Top view, flat layShutterstock

A typical breakfast for Sanders is cranberry/orange juice, eggs, and cheese. She makes her own breakfast sandwiches from these ingredients. She snacks on granola bars.

Salmon For Lunch

Sea food Burguer with Salmon.Shutterstock

Lunch for Sanders is usually a salmon burger with whole grain bread, fruit, vegetables, and plenty of water. “Make at least half the grains in your diet whole grains,” says the Mayo Clinic.

“You can find whole-grain versions of rice, bread, cereal, flour, and pasta at most grocery stores.”

Zumba Workouts

Back view of multiethnic zumba dancers performing movements in dance studioShutterstock

Sanders teaches Zumba classes in the afternoons, which she says burns off essentially all the food she took in that morning—over 800 calories. “The more you enjoy your exercise routine, the more likely you are to stick with it,” says Piedmont Health. “Many people say they have so much fun dancing that they forget they are actually exercising.”

Pre-Dinner Meal

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

Sanders enjoys a small evening meal to bridge the gap between lunch and dinner. She’s teaching so many classes throughout the day, the extra fuel is necessary. This meal usually consists of a salad and protein, with no heavy dressings. She will drink water or fruit juice with this meal.

Fish and Rice

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Dinner for Sanders usually includes fish with rice and more fruit juice. If she does snack after dinner, she chooses low-calorie options such as grapes or popcorn without salt. Sanders burns a further 400 calories in the evening with her night-toning exercises.

She Loves Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Sanders emphasizes that all carbs are not bad. She enjoys carbohydrates throughout the day but makes the point that all bodies are different. Enjoy what makes you feel good!

Slow and Steady

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

Sanders has good advice for people trying to eliminate unhealthy foods from their diet—take it slowly. Eat those foods more infrequently, finally allowing yourself to have them twice a month. This will lead to sustainable changes.

Fun Workouts

Selective focus of african american trainer leaning with multiethnic dancers movements of zumba in dance studioShutterstock

Sanders teaches bodywork classes as well as Zumba. Her advice? Find an exercise or workout you genuinely enjoy. This way, you are far more likely to actually stick to it long-term.

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

The Bottom Line

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

The most important advice Sanders gives is to remember being healthy is a lifestyle. The whole point is to enjoy life, be happy, and spend as much time as possible with friends and loved ones. As Sanders says, your body is a temple!

💪🔥Body Booster: Exercise should make you happy and energized, so pick something you can stick with long term.

More For You

Ilana_Muhlstein2
Ilana Muhlstein
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.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.


The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

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


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

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

She Also Used an App

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

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

And, She Drank A LOT of Water

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

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

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

@thenutritionnarc

10 weight loss tips

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

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

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

He Amped Up His Protein Intake

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

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

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

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

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

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

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

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

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

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

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

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

@melissa.lattari

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

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

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

@sydneystaubin

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

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

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

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

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

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

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

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

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

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

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

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

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

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

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

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

@brianafarnsworthx

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

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

Blake Also Amped Up His Fiber Intake

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

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

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

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

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

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

And, by Cutting Out Added Sugar

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

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

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

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

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

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

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

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


No Oils!

@vegan.of.the.sea

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

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

Lots of Vegetables

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

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

Variety of Foods

@its_ali91

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

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

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

No Fake Vegan Foods

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

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

Mindful of Fats

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

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

No Calorie Counting

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

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

Adapting Recipes

Unrecognizable woman is looking for recipes in cookbook.Shutterstock

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

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

High Quantity

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

50/50 Plate

@vegan.of.the.sea

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

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

Avoiding White Flour

Flour in burlap bag on cutting board and wooden table backgroundShutterstock

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

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

Beautiful Skin and Energy

Tired woman looking her eye bags in the bathroom.Shutterstock

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

Meal Prepping

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

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

Diet Before Exercise

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

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

She Loves Potatoes

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

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

RELATED: 10 Foods That Are Making You Gain Weight

Consistency Is Key

@vegan.of.the.sea

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

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

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

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

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

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


Exercise Isn’t the Key to Losing Weight

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

It Is “A Hundred Percent Diet,” He Says

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

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

First, He Amped Up His Veggie Intake

Raw vegetables background. Healthy organic food concept.Shutterstock

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

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

He Ate Veggies Before Other Food

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

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

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

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

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

He Changed the Type of Carbs He Ate

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

He Stuck to Whole Foods

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

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

He Also Ate “Unappetizing” Meals

Man eatsShutterstock

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

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

He Started Weighing Himself Daily

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

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

Follow Xiaoma on Social Media

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

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.


I Focused on Changing My Diet

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

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

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

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

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

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

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

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

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.

Autumn Bates autumnelle_nutrition
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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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.

Tired of running for miles without seeing the scale budge? You're not alone. Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, sees this frustration in many of her 600,000 YouTube subscribers and personal clients. Her controversial take on cardio exercise might change your entire approach to fat loss. Read on to discover why your daily runs could be sabotaging your weight loss goals and how a simple switch might be the game-changer you need.

It's Not About Calories Burned

The traditional energy-in, energy-out theory of weight loss has been "thoroughly debunked multiple times," according to Autumn. While running does burn more calories than walking, that's not the whole story. "A lot of weight loss comes down to hormone balance because your body ultimately can dictate how much energy it's burning outside of just exercise based on what you're eating and what your hormone profile is," she explains in her post. This hormone factor is why walking can actually be more effective than running for fat loss.

How Running Triggers Stress Hormones

When you run, your body demands quick energy, especially during the first two minutes of exercise. "Your body actually needs a lot more sugar in order to sustain this type of movement," Autumn points out. To provide this energy, your body releases cortisol, the stress hormone. "Cortisol's main job is to release sugar into the blood supply," she states. While helpful for the immediate exercise, consistently elevated cortisol from frequent running creates a problematic hormone environment for weight loss.

Why Runners Still Have Belly Fat

Ever wonder why dedicated runners sometimes still struggle with stubborn belly fat? Autumn explains: "Higher levels of cortisol causes your body to store weight specifically right here, right in the belly." This explains the frustrating paradox many runners experience - logging miles but not losing that midsection fat. "If you're noticing that you're gaining weight around your belly, when mathematically it shouldn't make sense because you're running so much... this is a sign that you probably are overdoing it," she warns.

Walking Naturally Balances Hormones

Unlike running, walking – especially outdoors – actually helps lower cortisol levels. "There's a study that has found that just walking outside for 15 minutes results in a decrease in your cortisol levels," Autumn notes. Walking has also been shown to lower BMI and reduce waist circumference. The fat-burning advantage comes from creating a more balanced hormone environment, rather than from the calorie burn itself.

A Marathon Runner's Surprising Discovery

As someone who completed the LA Marathon and multiple triathlons, Autumn speaks from personal experience. "I loved me some cardio. But from the increased cortisol levels, I did notice that I was getting some fat storage around my belly," she shares. After taking six months off from running to balance her hormones, she not only experienced reduced anxiety but also became leaner – a benefit she wasn't initially seeking but welcomed.

Finding Your Exercise Balance

Autumn isn't saying running is inherently bad. "Is running bad? No. Is running more often going to make you lose weight? Maybe, depends on where you're at right now," she clarifies. The key is understanding your body's signals and finding the right balance. For many people struggling with weight loss plateaus, reducing running frequency while increasing walking can lead to better results and improved hormone balance.

How To Make The Switch

Start by aiming for 10,000-15,000 steps daily. "The more you walk, the better. Walking is something that you really can't overdo, as long as you're not power walking," Autumn recommends. You can begin by "swapping out some of your running days for just walking days" or "including a 20-minute warm-up walk before your strength training." This approach helps loosen muscles while creating a more favorable hormone environment for fat loss - potentially the missing piece in your weight loss puzzle. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dave Asprey
Copyright Dave Asprey
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Are you struggling to lose weight after 40? There are foods you can eat to speed up your metabolism, according to Dave Asprey, 4x NY Times Bestselling Author of Heavily Meditated, Health Science and Biotech Entrepreneur, and “The Father of Biohacking.” As you age, your mitochondria start to lose their function. “That’s not great, because your mitochondria are the organelles responsible for creating all of the ATP (energy currency) in your body and directing that energy to where it needs to go,” Asprey tells Body Network. One way you can keep your mitochondria in good shape is by eating foods that support them. “Here are 10 foods that keep your mitochondria and your metabolism running well so you can become lean, fit, and perform at your peak,” he says.

Grass Fed Beef

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Asprey explains that beef is full of fat-soluble vitamins, minerals, and protein. “When you get enough protein, it’s easier to put on and maintain muscle. Protein is also very satiating. When you eat more high-quality protein, you feel less hungry and have fewer cravings. It’s like nature’s Ozempic,” he says.

Pasture Raised Eggs

Group of grown healthy white hens and big brown rooster feeding on fresh first green grass outside in spring field on bright sunny day. Chicken farming, healthy meat and eggs production concept.Shutterstock

Pasture-raised eggs are “another great way to get high-quality protein and keep cravings at bay,” says Asprey. “Whole eggs also contain lots of vitamins, minerals, and choline (a brain nutrient).”

Collagen Protein

Different types of collagen for skin care flat lay with collagen quote made of wooden blocks​4. Collagen: Not Just For SkinShutterstock

Collagen protein is a great tool for fat loss, according to Asprey. “A recent study found that adding just 5 grams of collagen protein to 25 grams of whey protein increased muscle protein synthesis 33% more than just using whey alone. The more muscle you have, the faster your metabolism will be and the more fat you’ll burn,” he says.

MCT Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

“MCT oil is a special type of fat made from coconuts. When you consume it, your body rapidly converts it into ketones which your tissues can use for energy. Ketones reduce inflammation and eliminate cravings. Studies show that MCT oil stimulates mitochondrial biogenesis (when your body makes more mitochondria) and increases metabolism,” Asprey says.

Coffee

Aerial view of various coffeeShutterstock

Coffee, which contains polyphenols like chlorogenic acid, can improve insulin sensitivity and increase your metabolism. “If you’re drinking caffeinated coffee, the caffeine induces fat cell breakdown and also speeds up your metabolism,” he says.

Herbs

Fresh rosemary herb on the dark background. Top view rosemaryShutterstock

Cook with lots of herbs! “Not only do herbs protect your food from oxidation, they also contain lots of metabolism-supporting, fat-burning compounds. Oregano, for example, contains carvacrol, which is a compound that may disrupt the fat gain process. Rosemary contains ursolic acid, which can improve muscle mass and increase fat loss,” Asprey says.

Raw Grass-Fed Dairy

Woman drinking milkShutterstock

He also recommends raw grass-fed dairy. “Dairy contains conjugated linoleic acid, which is a type of fat that helps your body burn fat. It’s also rich in fat-soluble vitamins that keep your metabolism in top shape,” Asprey explains.

Cooked and Cooled White Rice

White,Rice,In,BowlShutterstock

While many people say keto is the best way to lose weight, it isn’t, says Asprey. “If you don’t get enough carbohydrates, your thyroid will slow down and your hormones will suffer. The key is to do a cyclical keto diet where you strategically add carbs every once in a while, to keep your metabolism running,” he says. “It’s essential to choose low-toxin carbs like white rice, raw honey, or a small amount of in-season fruit. A cool trick is to cook your rice with a little bit of MCT oil and then cool it in the fridge before you eat it. When you do this, the starch in the rice turns to resistant starch, which acts more like fiber and feeds your gut bacteria. You also get a significantly lower blood glucose spike when you eat rice this way. (You can reheat the rice. You don’t have to eat it cold).”

Nori and Kelp

Sheets of roasted nori seaweed wrapping​Roasted Seaweed SnacksShutterstock

Sea vegetables, including nori and kelp, “are great natural sources of iodine, which your body needs to make thyroid hormones,” says Asprey. “Your thyroid plays a huge role in controlling your metabolic rate. If you don’t have enough thyroid hormone, your metabolism will slow down. Use nori sheets to make your own sushi with your cooked and cooled rice!”

Low Mercury Seafood

Closeup horizontal photo of fresh red salmon fillet on white plate with parsley on the side and rustic wood underneath

Shutterstock

Low-mercury seafood, like wild sockeye salmon or haddock, is a great source of protein and omega-3 fats. “Some studies show that omega-3s increase your metabolic rate,” says Asprey. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Sierra Roselyn sierra.roselyn
Copyright sierra.roselyn/Instagram
Evidence-Based

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

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

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

Most of us have struggled with those stubborn final pounds that seem impossible to lose. Sierra Roselyn, a certified health coach with a background in psychology, finally cracked the code after years of trial and error. "What truly matters for weight loss is being in a caloric deficit, but that doesn't make it easy," says Sierra. She emphasizes that while countless diets and exercise strategies exist, certain approaches make sticking to a caloric deficit much more manageable. Read on to discover the 10 key strategies that helped Sierra lose her final 20 pounds and keep them off for good.

Track Your Calories

Understanding your actual caloric intake is essential for sustainable weight loss. "Tracking calories is the easiest way to ensure you'll be in a caloric deficit and therefore ensure you'll lose weight," Sierra explains in her video post. While some view calorie counting as obsessive or unnecessary, it provides certainty that your approach will work rather than just hoping various diets eventually succeed. Sierra recommends starting by meticulously tracking everything you eat for a period of time, then transitioning to a more relaxed approach once you've developed a better understanding of portion sizes and calorie contents.

Use a Flexible Calorie Deficit

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Rigid calorie targets often lead to all-or-nothing behaviors. "Unless you have a very specific deadline where you need to lose weight by a specific time, there is simply no reason to set super strict calorie targets for yourself," Sierra advises. Instead, she recommends a flexible approach where you allow yourself to eat more on some days and less on others. This flexibility makes the process more enjoyable and sustainable since you can adjust your calorie intake to fit your lifestyle. Sierra suggests figuring out your maintenance calories and then setting a broad calorie range under that number for sustainable weight loss.

Prioritize Protein

Sierra Roselyn sierra.roselyn

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When most people say they want to lose weight, what they really want is to lose fat while preserving muscle. "Eating enough protein along with resistance training ensures that more of the weight you're losing will come from body fat rather than muscle mass," Sierra points out. Protein is also the most satiating macronutrient, helping manage hunger levels and keeping you satisfied longer. While tracking all macronutrients isn't necessary for most people, Sierra recommends consuming around 0.8 to 1 gram of protein per pound of your goal body weight daily to maintain muscle mass during weight loss.

Try Intermittent Fasting

Sierra Roselyn sierra.roselyn

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Controlling when you eat can make maintaining a caloric deficit easier. "It's just easier to eat less and control what you're eating when you aren't eating as frequently throughout the day," Sierra explains. By condensing your eating into a shorter window, you can enjoy larger, more satisfying meals while still staying within your calorie targets. Sierra suggests focusing on eating 2-4 times daily, including snacks, within a 6-12 hour window. This approach particularly benefits those who prefer feeling fully satisfied from larger meals rather than eating smaller portions throughout the day.

Focus on Low-Calorie Density Foods

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The types of foods you eat dramatically impact how satisfied you feel while in a caloric deficit. "We want to focus on foods that will provide the most amount of bulk and volume for the least amount of calories," Sierra recommends. For example, 100g of strawberries contains about 30 calories, while the same weight of chocolate contains roughly 500 calories. By prioritizing foods with high water and fiber content, like fruits and vegetables, you can eat much larger portions while still losing weight. Sierra emphasizes that this doesn't mean eliminating higher-calorie foods entirely, but making smarter choices with your limited calorie budget.

Eat Foods You Genuinely Enjoy

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No diet works if you can't stick to it long-term. "If you don't enjoy your diet, how can you expect to stick to it?" Sierra asks. Instead of forcing yourself to eat bland "diet foods," find healthy, low-calorie options you actually like. Sierra suggests using spices, seasonings, and no-calorie sweeteners to make healthier foods more appealing. She also recommends incorporating fruits and vegetables into meals you already enjoy rather than eating them separately. By creating delicious, weight-loss-friendly versions of your favorite foods, you'll never feel deprived or restricted.

Incorporate Resistance Training

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To transform your body shape, not just your weight, resistance training is essential. "Although resistance training isn't necessary for weight loss in itself, it's definitely necessary for fat loss," Sierra explains. When she first attempted weight loss, she severely restricted calories without adequate protein or resistance training, resulting in a "skinny fat" appearance despite weighing less than she does now. Sierra recommends at least 2-3 full-body weight training sessions weekly to maintain muscle while losing fat, which creates that lean, toned appearance most people desire.

Walk 10,000 Steps Daily

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Increasing your daily activity through walking offers an accessible way to burn calories. "Walking is amazing because it's something we all do anyway. It's an extremely easy way to burn calories without requiring a ton of extra energy or resources," Sierra shares. Unlike intense cardio, walking doesn't stress your joints or significantly increase appetite. Sierra aimed for 10,000 steps daily, though she acknowledges this specific number isn't magical—the key is simply increasing your daily movement. She suggests tracking your current step count and gradually increasing it to find a sustainable target that works for your lifestyle.

Prime Your Mindset Daily

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Maintaining the right mindset proves crucial for lasting success. "No matter how disciplined or motivated you may be, there are going to be times when you don't feel like doing what you know you should be doing," Sierra admits. To combat this, she wrote down her "why"—her reasons for pursuing weight loss—along with daily intentions and positive thoughts. Each morning, she would read this paragraph to keep her motivation at the forefront of her mind. This practice helped her push through cravings by focusing on how good it would feel to achieve her goals rather than giving in to momentary urges.

Track Your Habits

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Breaking destructive patterns requires conscious awareness. "One of the most critical components of my recovery from binge eating was actually tracking my binge eating behavior," Sierra reveals. Each day she avoided binge eating, she would check it off in her habit tracker, gradually building a streak. As her streak grew, so did her motivation to maintain it. "I've been binge-free for well over 1,000 days now. Why would I break a 1,000-day streak, a streak that means so much to me, just for a few moments of pleasure?" Sierra suggests applying this method to any habit you want to change, checking off each successful day until the behavior becomes part of your identity. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.