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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.

I’m a Mother and These Simple Habits Helped Me Lose 130 Pounds

Sabrina Osland shares her weight loss journey and what helped her lose weight fast

FACT CHECKED BY Alek Korab
Sabrina_Osland1
FACT CHECKED BY Alek Korab

Do you want to lose weight and change your life for the better? Minnesota mom Sabrina Osland struggled with her health most of her life. However, going on a family vacation sparked a change, motivating her to adopt a healthy lifestyle by habit stacking, changing her approach to eating, and incorporating exercise into her life. Here is her story.


She Topped the Scales at 266 Pounds

Close-up,Of,Person,Standing,On,Digital,Bathroom,Scale,In,CozyShutterstock

“I'm Sabrina Osland and I struggled with weight all of my life. In 2014, I got married and focused on my relationship, my job, and my teenage son. Everyone else came first and I put myself on the back railroad and my heaviest, I weighed 266 pounds,” she tells Today in a segment.

Something Happened on Vacation That Sparked Change

Panoramic flight over the mountains. Air transport. Helicopter flight over the epic landscape. Rescue mission in the wilderness.Shutterstock

However, she hit “a breaking point when I was made to register as extra weight during a helicopter ride in Alaska with my son,” she says. “I was filled with sham, and for me, it was the last straw. So after my trip, I decided it was time for a change.”

She Started Walking

Rear view of overweight woman wearing sportswear while jogging on the roadShutterstock

She then discussed a few simple changes she made to jump-start her weight loss. “First, I started by carving out 30 minutes of my day to take a walk,” she says.

And, She Switched Up Her Diet

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“Then I switched up my diet,” she says. She replaced her usual pizza dinner with “healthier options” like chicken and a salad, she says.

She Also Joined a Strength Training Group

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

She also added other exercises to her routine. “Eventually, I joined a strength training group, and their support has truly made a huge impact on my weight loss journey,” she says.

She Lost Over 100 Pounds in a Little Over a Year

Female leg is stepping on white scales at homeShutterstock

“In a little more than a year, I've lost more than 100 pounds, and I'm not looking back,” she explains. “It still hasn't resonated quite yet that I'm not that person,” she says about her 130-pound weight loss. “I still will do double takes whenever I'm looking or walking by a mirror. Like, wait, who, who is this person?”

She Focused on Three Pillars

Young athletic woman drinking water in gym.Shutterstock

She explains that she focused on three different pillars. “How I moved my body, water, and what I was putting into my body,” she says.

She Started Eating Off a Salad Plate

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“One of the first simple things that I did was just to start eating off of like a salad plate,” she reveals. “So oftentimes you're trying to control your portion sizes, but then you have this ginormous plate and you feel like you're not satisfied,” she says. “Just starting eating off of a smaller plate naturally helped control my portion size, but then also made me feel full at the same time.”

She Practiced Habit Stacking

leg of fat woman being run or jog on belt of treadmill machineShutterstock

She also practiced habit stacking. “I would focus on one thing that I wanted to do, a behavior I wanted to change, and then focus on that for a week. And then I would continue to build off of that.” For example she would focus on moving her body 30 minutes every day. “Then once I was able to do that for 30 minutes every day, I would add on another new habit, 15 minutes and add on until it becomes a habit.”

She Slowed Down Her Eating

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also stopped eating super fast. She did this by putting my fork down in between bites. “Like, my food isn't going anywhere, so why am I in a hurry to eat it? So just taking that simple step and putting it down, um, really just helped the whole transformation,” she explained.

She Got Motivation From Her Strength Training Group

Kettlebell, workout and fitness class with a gym coach and people training with cardio and exercise. Portrait of a strong personal trainer and sports friends in a wellness health club with motivationShutterstock/PeopleImages.com - Yuri A

And, she joined a group strength training program. “They've been super incredible in my transformation, not only from an accountability standpoint, but just from a motivation standpoint as well too. We're all in the gym and when you have everyone working together for a common goal, just that environment and that energy that it creates, there's a little competitiveness,” she says, adding that it not only helps motivate but inspires.

Her Son Is Also a “Huge Motivation”

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Her 19-year-old son is “a huge motivation” to her as well. “As I was starting to change my behaviors, I realized that as I was looking back at him, he had incorporated a lot of the bad habits that I had done, whether it was eating straight from the bag,” she says. “And so it was super important for me to be able to set him up for success. And so I wanted to go back and change my habits so that I can help him as well and just have him be successful in the future.”

Finally, She Makes Health and Wellness Fun

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

She also recommends making health and wellness fun. “If you're not doing something that's fun, you're not gonna stick with it,” she says. She recommends “different activities, whether it's walking 10,000 steps a day or getting in and doing a group fitness class.” Just “different things to really keep yourself motivated and have fun while you're doing it. And enjoy the time with your family as well,” she says.

Aim for 10,000 Steps a Day

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How much should you walk to lose weight? A 2018 study published in the journal Obesity found a link between 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.

Strength Training Has Lots of Scientific Backing

There is a lot of science backing up strength training for weight loss. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Alek Korab
Evidence-Based

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

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

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

Do you want to lose weight and change your life for the better? Minnesota mom Sabrina Osland struggled with her health most of her life. However, going on a family vacation sparked a change, motivating her to adopt a healthy lifestyle by habit stacking, changing her approach to eating, and incorporating exercise into her life. Here is her story.


She Topped the Scales at 266 Pounds

Close-up,Of,Person,Standing,On,Digital,Bathroom,Scale,In,CozyShutterstock

“I'm Sabrina Osland and I struggled with weight all of my life. In 2014, I got married and focused on my relationship, my job, and my teenage son. Everyone else came first and I put myself on the back railroad and my heaviest, I weighed 266 pounds,” she tells Today in a segment.

Something Happened on Vacation That Sparked Change

Panoramic flight over the mountains. Air transport. Helicopter flight over the epic landscape. Rescue mission in the wilderness.Shutterstock

However, she hit “a breaking point when I was made to register as extra weight during a helicopter ride in Alaska with my son,” she says. “I was filled with sham, and for me, it was the last straw. So after my trip, I decided it was time for a change.”

She Started Walking

Rear view of overweight woman wearing sportswear while jogging on the roadShutterstock

She then discussed a few simple changes she made to jump-start her weight loss. “First, I started by carving out 30 minutes of my day to take a walk,” she says.

And, She Switched Up Her Diet

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“Then I switched up my diet,” she says. She replaced her usual pizza dinner with “healthier options” like chicken and a salad, she says.

She Also Joined a Strength Training Group

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

She also added other exercises to her routine. “Eventually, I joined a strength training group, and their support has truly made a huge impact on my weight loss journey,” she says.

She Lost Over 100 Pounds in a Little Over a Year

Female leg is stepping on white scales at homeShutterstock

“In a little more than a year, I've lost more than 100 pounds, and I'm not looking back,” she explains. “It still hasn't resonated quite yet that I'm not that person,” she says about her 130-pound weight loss. “I still will do double takes whenever I'm looking or walking by a mirror. Like, wait, who, who is this person?”

She Focused on Three Pillars

Young athletic woman drinking water in gym.Shutterstock

She explains that she focused on three different pillars. “How I moved my body, water, and what I was putting into my body,” she says.

She Started Eating Off a Salad Plate

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“One of the first simple things that I did was just to start eating off of like a salad plate,” she reveals. “So oftentimes you're trying to control your portion sizes, but then you have this ginormous plate and you feel like you're not satisfied,” she says. “Just starting eating off of a smaller plate naturally helped control my portion size, but then also made me feel full at the same time.”

She Practiced Habit Stacking

leg of fat woman being run or jog on belt of treadmill machineShutterstock

She also practiced habit stacking. “I would focus on one thing that I wanted to do, a behavior I wanted to change, and then focus on that for a week. And then I would continue to build off of that.” For example she would focus on moving her body 30 minutes every day. “Then once I was able to do that for 30 minutes every day, I would add on another new habit, 15 minutes and add on until it becomes a habit.”

She Slowed Down Her Eating

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesShutterstock

She also stopped eating super fast. She did this by putting my fork down in between bites. “Like, my food isn't going anywhere, so why am I in a hurry to eat it? So just taking that simple step and putting it down, um, really just helped the whole transformation,” she explained.

She Got Motivation From Her Strength Training Group

Kettlebell, workout and fitness class with a gym coach and people training with cardio and exercise. Portrait of a strong personal trainer and sports friends in a wellness health club with motivationShutterstock/PeopleImages.com - Yuri A

And, she joined a group strength training program. “They've been super incredible in my transformation, not only from an accountability standpoint, but just from a motivation standpoint as well too. We're all in the gym and when you have everyone working together for a common goal, just that environment and that energy that it creates, there's a little competitiveness,” she says, adding that it not only helps motivate but inspires.

Her Son Is Also a “Huge Motivation”

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

Her 19-year-old son is “a huge motivation” to her as well. “As I was starting to change my behaviors, I realized that as I was looking back at him, he had incorporated a lot of the bad habits that I had done, whether it was eating straight from the bag,” she says. “And so it was super important for me to be able to set him up for success. And so I wanted to go back and change my habits so that I can help him as well and just have him be successful in the future.”

Finally, She Makes Health and Wellness Fun

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

She also recommends making health and wellness fun. “If you're not doing something that's fun, you're not gonna stick with it,” she says. She recommends “different activities, whether it's walking 10,000 steps a day or getting in and doing a group fitness class.” Just “different things to really keep yourself motivated and have fun while you're doing it. And enjoy the time with your family as well,” she says.

Aim for 10,000 Steps a Day

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How much should you walk to lose weight? A 2018 study published in the journal Obesity found a link between 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.

Strength Training Has Lots of Scientific Backing

There is a lot of science backing up strength training for weight loss. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”


Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

High Angle View Of A Human Foot On Weighing ScaleShutterstock

She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugarShutterstock

In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

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

“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

Handmade chocolateShutterstock

“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

Group of unrecognized people exercise active walking on riverside boardwalk at sunset. Summer outdoor commuting fitness concept.Shutterstock

“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “

She Has Maintained the Weight Loss

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

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

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Heather Robertson is a weight loss warrior and the YouTube creator behind Half Size Me, who lost a whopping 170 pounds the “sustainable, maintainable” way. In a new video, she reveals a few key habits that helped her conquer her life-long addiction to food. She starts off the video with a quote: “People do not decide their future, they decide their habits, and their habits decide their future,” noting that it is “a hundred percent true. “I instilled five big habits into my eating, behaviors, and health behaviors that caused me to lose 170 pounds and keep it off.”


Habit 1: Meal Planning

The first habit that helped her lose weight was meal planning. “Here's the interesting thing. I meal plan every week of the year. Vacation, not vacation, holidays, not holidays. Does the meal planning look wildly different based on the fact I might be on vacation or celebrating a holiday? Sure, but do I maintain the habit of meal planning 52 weeks out of the year,” she says in the post.

“Every week, I plan my meals. Even if it says vacation, eating out, eating out, eating out. It doesn't matter because of what it is. It's the habit of meal planning.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

There Is Science Behind It

Orlando,FL/USA-10/2/19: Panda Express chinese fast food restaurant employees waiting on customers.Shutterstock

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. 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.

Habit 2: Daily Exercise

Woman,Practicing,Warrior,Yoga,Pose,Outdoors,Over,Sunset,Sky,.Shutterstock

“My second big habit that I focus on is exercise daily,” she reveals. “It doesn't matter if the exercise is walking, yoga, strength training, some kind of cardio; it's about honoring the habit of doing exercise daily,” she says. “ I do the activity anyway, even if it's a 20-minute power walk. A great exercise is done to check.”

RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Here Is What You Should Aim For

Fit woman fitness performing doing deadlift exercise with dumbbellShutterstock

The current Physical Activity Guidelines for Americans maintain that, at a minimum, adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity per day. However, most experts recommend moving your body daily, whether that is something as small as a short walk or a brief strength training session.

Habit 3: Food Journaling

Young female nutritionist with healthy food writing diet plan in office, closeupShutterstock

“The third thing that I do is I journal my food every day,” Heather says. She points out that you can do this by taking photos, tracking calories, tracking macros, or tracking points. “It's really just being aware of what you're eating. And here's the thing: the method you use is not important. What is important is the personal self-awareness that it draws to your eating behaviors,” she points out.

This Way, If Your Weight Goes Up, You Can See Why and Make Changes

,Woman,,Palm,To,Forehead,Thinking,Oops,face,palm,mistake,diet,obese,overweightShutterstock

“If you're somebody who's using a photo journaling app or paper pencil, if all of a sudden you were to go back two weeks ago and you notice you were eating 50% of your plate and vegetables, you were skipping snacks, now all of a sudden you're not eating any vegetables and you're eating grazing on snacks all day long, regardless of calories, regardless of points you can see your behaviors have changed,” she explains.

"So when your scale weight starts to creep up, you know why you can fix it. You know what's broken. You know what kind of got disrupted, right? But when we have no clue, when we have no idea what we're doing, whether it's with our money, with our food, of course, you're going to struggle because you can't fix what you don't know is broken. So the awareness that comes from journaling is hugely helpful.”

RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head

Habit 4: Weigh Yourself Consistently

overweight woman on scale at homeShutterstock

“The next one, number four, I weigh in consistently, whether it was a weekly weigh-in when I was going to Weight Watchers, whether it's a daily weigh-in,” she says. “I don't allow how I feel about my weight or, or what I ate the night before, to decide whether or not I step on the scale. I step on it anyway,” she says.

Don’t Allow Your “Sensitivity” to Break the Habit

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

She explains that the number may fluctuate due to a variety of factors, but it’s not the number that matters. “Some days it goes up, some days it comes down. That's part of it. But, if I am allowing my sensitivity toward the scale to decide when or if I will use that habit, it's not a habit.”

Habit 5: Find Support

Running Women walking in CountryShutterstock

“My last one, support,” she says. “I had come to the realization after gaining back all the weight I had lost when I was in high school, having tried to do this on my own a myriad of times, that that doesn't work for me, and it doesn't work for the majority of people,” she says. As with other substances, “alcohol, food, this will be kind of a lifelong struggle, and you're going to need to lean in,” she says.

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

It Was a Pivotal Part of Her Weight Loss Journey

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

She says that a lot of people she has worked with come back after gaining weight and say to her, “I thought I had this all dialed in. I thought I was okay on my own, and I've kind of accepted that's never gonna be me,” but that support is key. “I've had support the entire time. Whether it was me going to Weight Watchers meetings or getting help in the Half Size Me community, I have constantly surrounded myself with support. I've let go of that part of my ego that says I should be able to do it on my own. So that was a huge change,” she says about her own journey. 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
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Meredith Hutson is a TikTok influencer with over 674,000 followers who goes by the handle @_getfitwithmer. She has built a following for her incredible weight loss journey story, going from 256 pounds to 136 pounds in two years. She shares all the diet, fitness, and mental health tips that have been instrumental along the way. Here is what motivated Meredith to change her life once and for all, and a few of the things she did to lose 120 pounds naturally.


1. Meredith Hutson Was Motivated to Lose Weight After She Got Engaged

@_getfitwithmer

3 years ago today I changed my life #weightloss #weightlosstransformation #weightlossjouney #myjourney #tiktok #weightlossprogress #gymtok #motivation

Meredith’s weight loss journey started shortly after getting engaged in August 2019. According to the influencer she went shopping for a wedding gown but couldn’t find one that fit her. So, she decided to lose weight.

Related: 12 Ways to Turn Your Dadbod Into a Fit Bod

2. She Lost 120 Pounds in Two Years

@_getfitwithmer

I wish I tried harder and gave myself more of a chance all those years before I did. I wish I had the support, the motivation and the willpower to keep going back then. “I wish” was something I said every time I thought about losing the weight. Self doubt is something I talk about SO often with my clients because it’s THE thing that blocks you from starting AND committing to your journey. You have to block out the noise of thinking you can’t do this because your thoughts & your mindset will ultimately determine if you make it to the end. This weekend I challenge you to set yourself up for success - take a step into the right direction. Do what you need to do to make it happen. Don’t second guess yourself - just do it. You got this babes 🤍 #weightloss #weightlosstransformation #foryourpage #weightlossmotivation #weightlosscommunity #weightlosscoach

Prior to her wedding in November 2020 she lost a whopping 50 pounds – in just 15 months. After her wedding she lost another 70 pounds. She maintains she did this with a few simple changes: She started tracking her macros and calories and also weight and strength training.

3. She Wants People to Know That She Understands the Struggle

Meredith_Hutson2GET FIT WITH MER/Facebook

“Before you give up or just accept the fact you will struggle with your weight forever..I need you to first know I felt that exact same way. I never thought I’d have the discipline, the knowledge or the confidence to stay true to my goals. I never could stay with it in the past and nothing ever seemed to work so why did I think this time would be different?” she writes in one of her viral posts.

Related: I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

4. Change “Isn’t Fun” But “You Can Accomplish Anything,” She Says

@_getfitwithmer

Starting can be scary and if there’s anyone that gets that it’s me.. Starting was so scary to me because of all the failed attempts I’ve made in the past and the feeling of that kept me from trying again for years. I reached my ultimate heaviest when I gave up on trying and all the years that pasted by made not only my physical health suffer but my mental health as well. Living in a life you aren’t really living in isn’t worth fighting for! You are worthy of doing all the things you want in life and if starting is one of them then don’t hold yourself back. If guidance is what you need then I’m right here my love, it’s what I’m passionate about and what I live and breathe. Regardless of the steps you make today I want you to make each one count. Today will always be the best day for you to start. That’s from someone who did all of this because of not hesitating and just DOING! 🤍 #weightloss #weightlossmotivation #weightlossjouney #weightlossadvice #weightlosscoach #weightlosscommunity #fitnessmotivation

“I spent years of my life in that mindset and instead of making a change I continued to stay in the same place, doing the same things that only made things harder on me. 🥺 Change isn’t fun and just like anything in life it’s an adjustment but I can promise you this you CAN accomplish anything you set your heart & mind on,” she says.

5. People Always Ask About Her Diet

Meredith_Hutson7GET FIT WITH MER/Facebook

One of the things she had to change is her diet. “Meredith, what did you eat to lose 120 pounds? What was it that you were eating?” her followers always ask.

6. She Eats Ground Beef, Black Beans, and Cheese Daily

@_getfitwithmer

we keep it simp #weightloss #weightlosstransformation #weightlossmotivation #weightlossrecipes

“Listen, would you eat what I would eat?” she responded. “Because right now I'm eating ground beef.” She revealed that she consumes a high protein meal every single day, consisting of eight ounces of ground beef, one-half can of black beans, and some shredded cheese.

7. She Says Consistency Is Key

Meredith_Hutson5GET FIT WITH MER/Facebook

She wasn’t quite as confident that her followers would be fans. “Would you eat that?” she asked. “Like I'm actually really curious. “Not only am I eating this, but I've eaten this every single day for like a good solid two weeks. I like it, but it isn't extravagant by any means.”

8. How Protein and Meal Planning Help You Lose Weight

@_getfitwithmer

How did creating new habits help me lose 120lbs, along with changing my life in the process? ✨ Something I need you to know first is every single one of these were changes I personally made that got me here. It’s honestly mind blowing how much changing your lifestyle can do for you in your life. Never in a million years did I think cooking from home, waking up early, watching less tv, moving my body more, reading instead of scrolling and speaking kindly about myself could do for my life. I get emotional thinking about how I used to live my life compared to how I do now. Looking back I wasn’t “living” at all and it’s the reason why I found myself feeling unfulfilled & just lost in this world. You have the power to become anything you want. Look at what you do from the moment you wake up - how are you starting the day and how are you ending the day? What changes could you make now that will help you grow and become who you are meant to be in 2024? Apply yourself - give it everything you have and know I’m here to remind you that these changes aren’t impossible. Your life is whatever you make it to be. 🤍 #weightloss #2024goals #newyeargoals #weightlosstransformation #weightlossmotivation #weightlossinspiration #2024weightlossgoals #2024fitnessgoals

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. Meal planning is also a great research-backed weight loss hack. One, 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.

9. These Other Healthy Habits Also Helped Her Lose Weight

Meredith_Hutson6_getfitwithmer/TikTok

Other healthy habits she has incorporated? She went from “eating fast food” to cooking at home, from “sleeping in late” to waking up early, and from watching tv to moving her body, she revealed in another video. She also reads more, goes on adventures on the weekends instead of drinking, and practices positive affirmation.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

10. An RDN Weighs In

tara_collingwooddietdivatara/Instagram

We asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics. “I love that she didn’t let the ‘I couldn’t stick with it in the past and nothing works’ mantra get her down and she tried again and was successful this time,” she says. “It sounds like she really took control of her not so healthy habits and decided to make a huge change in many areas of her life.” She also agrees that finding healthy meals you like and sticking to them as long as you want is a great idea, and is totally supportive of black beans, cheese, and ground beef. “Black beans are one of the healthiest foods around: Fiber, protein, high antioxidants, high in B Vitamins,” she says. “Cheese of course has calcium and protein. Ground beef is really nutrient dense and hopefully she was choosing the lean beef and draining any extra fat.”

💪🔥Body Booster: Finding protein-rich meals you love will help you lose weight while feeling satisfied, according to research.

Jon Williams | Fat Loss Expert
Copyright jonwilliamscoaching/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.

Do you want to lose weight fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

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

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

lois hughey coaching
Copyright lois.hughey.coaching/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.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” 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.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.