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        I Dropped 14 Pounds in 30 Days Using This Weird Fasting Trick
    Learn how to lose weight with alternate fasting.
By Leah GrothSep 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Copyright Goal Guys/YouTube
By Leah GrothSep 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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        This Is How I Lost 100 Pounds in 4 Months
    

        I Dropped 80 Pounds Eating Whatever I Wanted, Thanks to This Intermittent Fasting Secret
    
Do you want to lose weight fast? Fasting may be able to help with that. However, before you get started, understand there are several methods you can try. Brendan Jones, a YouTuber, and one-half of Goal Guys, a channel devoted to fitness and productivity, tries out various diet and exercise methods and reports back on his findings. In a recent viral video, he explains alternate fasting, revealing exactly how it helped him lose 10 pounds of body fat and 14 pounds overall in 30 days.
He Starts By Getting a Full Body ScanShutterstock
He started by explaining that he got a full body DEXA scan “to measure my lean body mass percentage of body fat and a number of other things I probably won't understand,” he says. “The reason I got this scan is because I'd like to measure how much body fat I can lose through a science-based fasting regimen.”
Here Is What Alternate Day Fasting Means“I was doing some research, and I came across two really interesting studies on something I'd never heard of before called alternate-day fasting. And it's exactly what it sounds like,” he continues. “You can eat as much as you like within a 12-hour window on day one and then abstain from eating the remaining 36 hours until you complete day two. Repeat these steps over and over until your fast is complete.”
Studies Found It Was More Effective for Fat Loss Compared to Calorie Restricted DietsShutterstock
“In both studies, subjects who did alternate day fasting saw greater fat loss compared to control groups who did traditional calorie-restricted diets, and subjects who were already in decent health also saw improvements in their overall cardiac health. Neither study found any negative side effects, but do call for additional studies. And, of course, you should consult a doctor before taking on any fast that lasts longer than 24 hours,” he continued.
He Created a 30-Day PlanShutterstock
“My goal this month is to give alternate day fasting a try for 30 days and then get a follow-up scan to see if it had any positive effects on my fat loss. And contrast that with any perhaps negative consequences in reduction of muscle mass or any other changes to my overall health. That is, of course, assuming I make it in the next 30 days,” he says.
First, He Puts Away Food in His KitchenShutterstock
Before he gets started, he sets himself up for success. “I start by putting away any food that's displayed inside my kitchen. So there are no visual cues to remind me to eat as a safety precaution,” he says.
He Also Looks Out for Malnourishment SignsShutterstock
He also looks out for health signs. “I'm gonna be watching for trouble signs like fatigue, dizziness, or headaches, which could indicate malnourishment,” he says.
He Weighs Himself Every 7 DaysShutterstock
He also recommends regular weigh-ins. “I'll be monitoring my weight every seven days to make sure I'm not dropping pounds at an alarming pace,” he says.
He Keeps Himself “Occupied” to Make It Through Day OneShutterstock
“My next step is to make it through day one without breaking. So I've written out an ambitious to-do list to keep myself occupied, hopefully leaving less time to think about how hungry I'm getting,” he says.
Eating Enough Protein Is KeyShutterstock
His eating hours are 7 to 7. “It's really important I'm getting the most out of each meal. So I'm starting today with a breakfast of scrambled eggs and tofu for a high source of protein, and I'm going to be serving that on multigrain toast with a side of brown bean,” he says.
RELATED:20 Superfoods for People Over 50
He Meal PrepsShutterstock
After breakfast, he meal preps a quinoa salad with broccoli and sweet potato, “so I have a healthy source of carbs, protein, and vitamins for my second and fourth meals today,” he says. “On days that I can eat, I want to push myself as hard as I can with these workouts because I expect on fasting days I won't have the energy to do nearly as much.”
He Starts Exercising on Day 3
He also starts exercising. “When day three arrives, I'm able to get a short run and work out first thing in the morning while my body still feels full from the previous day's eating.”
He Lost 5 Pounds in One WeekShutterstock
One week in, and “so far things are going pretty well,” he says. “I have lost five pounds, which I know is mostly water weight at this point,” he adds. “I usually get my worst hunger cravings between six to 8:00 PM, but by that point, I'm on the home stretch, and I know food is coming in the morning, so I usually have that knowledge just to persevere, drink some water, drink some tea, and keep going.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
He Says That He Has a “Significant Boost in Mental Energy” on Fasting DaysShutterstock
“Another thing I've noticed on fasting days is a significant boost in mental energy,” he says. “Even though I'm less physically active on days I'm not eating, I find I'm able to stay alert and concentrate well into the evening despite cutting my coffee, drinking down by more than half. And I don't want to guess the reasons why so many studies have found positive benefits from fasting that go beyond just fat loss.”
He Believes Obesity Is Due to “Frequency, “ Portion Sizes, Added Sugars and FatsShutterstock
“When you look at the frequency of our meals, along with the portion sizes and added sugars and fats we've come to expect as part of our diet, it's no surprise so many people in North America struggle with weight. At least that's what I'm telling myself because, according to my DEXA scan, I'm obese. According to the American Council on Exercise, anything above 25% body fat for men is considered obese. My score came in at 27%, and I got the scan during a time when I was ranked 30 to 40 kilometers a week, and I stayed consistent with the gym,” he continued.
He Attributes His Fat Due to “Overindulgence in Unhappy Snacking”Shutterstock
He added that he holds the majority of fat in his hips and waist, “a little bit around the shoulders and arms and a little bit on the inside of my legs,” he says. “All of this, I think, is caused by a lack of portion control in my diet and an overindulgence in unhappy snacking.”
He Recommends Interval TrainingShutterstock
Exercise helps maximize fat loss. He recommends interval training. “You have moments where you're doing quick bouts of work, and then you have a rest period, which just gives your body some time to recover, and then you go back in again. And that helps with your energy level, and it's not going to tire you out as much on the days that you're fasting,” he says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Here Are the Exercises He DoesShutterstock
“When I finally get back to the gym, I want to pay specific attention to my abs, lower back, and obliques,” he says. This is to “build muscle in the areas that are high in fat.” However, “I'm still maintaining the exercises I do for the rest of my body as well,” he says. He also does cardio.
He Loses 14 Pounds in 30 DaysShutterstock
“When it's time for my second body scan. I've lost 14 pounds in 30 days, but the question I still want to answer is, how much of that weight loss was fat? Nine and a half pounds. I lost nine and a half pounds of fat with this routine and cut my percentage of body fat down by 4% in four weeks with the majority of those losses coming from waist and trunk region,” he says.
He Says It Was Easier Than Restricting CaloriesShutterstock
“Perhaps the only disappointment from these results was the almost three pounds of lean mass I also lost, which is pretty consistent with what I would've expected from a calorie-restricted diet,” he says. “So it doesn't look like alternate-day fasting is a magic bullet for preserving muscle mass at the same time you're trying to burn fat. But in my opinion, anyway, trying to stay consistent with a fasting regimen was much easier than staying consistent with a calorie-restricted or crash diet that involved constantly monitoring your portions and making sure you stay below a daily target.”
It Gave Him the Freedom to Enjoy Cheat MealsShutterstock
“I found this routine not only decreased my appetite over time, but it also still allowed me the freedom to enjoy a pizza or popcorn on occasion without compromising my progress,” he says. “The one exception to this dietary freedom, though, is with the first meal you eat at the end of a fast period for that meal, it's really important that you're eating some complex carbs that take time for your body to break down and convert into glucose. Things like whole grains, black beans, sweet potato, or quinoa are all great.  If you start your day with white bread and a lot of fruit, those foods will quickly break down into sugar and prevent your body from burning fat. So that first meal is really important.”
RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits
He Is Going to Incorporate Fasting Into His RoutineShutterstock
“Based on just my own experience, I found fasting to be a really valuable tool that I honestly wish I'd started using a lot earlier in life. But going forward, I am going to look into a less extreme fasting regimen, probably something closer to intermittent fasting or even just modifying my fast days so they include some form of eating something like rice cakes and a protein shake or a black bean burrito with sweet potato and broccoli,” he says. “Either way, after getting my DEXA scan, I know I have more work to do, and I'm gonna continue utilizing fasting to help as I go forward.”  And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
cardiosustainable weight losscarbslose weight fastwalkingweight losshiitintermittent fastingprotein

        
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        12 People Who Lost Over 10 Pounds in Under 4 Months
    
gensgym/Instagram
By Leah GrothSep 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose 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
See on Instagram
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 AppShutterstock
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 WaterShutterstock
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
@thenutritionnarc10 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”Shutterstock
“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 IntakeShutterstock
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 PicturesShutterstock
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 HabitsCam 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 SnacksShutterstock
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.lattariReplying 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
@sydneystaubin19 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
@jennaevelynnnHow 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 FastingIsis 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
@nourrtannthe 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 EatingShutterstock
“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
@brianafarnsworthxReplying 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 IntakeShutterstock
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 SugarShutterstock
“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_fitnessSomething 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.

        
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Nutrition & Diet
        I Dropped 14 Pounds in 30 Days Using This Weird Fasting Trick
    
Copyright Goal Guys/YouTube
By Leah GrothSep 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Do you want to lose weight fast? Fasting may be able to help with that. However, before you get started, understand there are several methods you can try. Brendan Jones, a YouTuber, and one-half of Goal Guys, a channel devoted to fitness and productivity, tries out various diet and exercise methods and reports back on his findings. In a recent viral video, he explains alternate fasting, revealing exactly how it helped him lose 10 pounds of body fat and 14 pounds overall in 30 days.
He Starts By Getting a Full Body ScanShutterstock
He started by explaining that he got a full body DEXA scan “to measure my lean body mass percentage of body fat and a number of other things I probably won't understand,” he says. “The reason I got this scan is because I'd like to measure how much body fat I can lose through a science-based fasting regimen.”
Here Is What Alternate Day Fasting Means“I was doing some research, and I came across two really interesting studies on something I'd never heard of before called alternate-day fasting. And it's exactly what it sounds like,” he continues. “You can eat as much as you like within a 12-hour window on day one and then abstain from eating the remaining 36 hours until you complete day two. Repeat these steps over and over until your fast is complete.”
Studies Found It Was More Effective for Fat Loss Compared to Calorie Restricted DietsShutterstock
“In both studies, subjects who did alternate day fasting saw greater fat loss compared to control groups who did traditional calorie-restricted diets, and subjects who were already in decent health also saw improvements in their overall cardiac health. Neither study found any negative side effects, but do call for additional studies. And, of course, you should consult a doctor before taking on any fast that lasts longer than 24 hours,” he continued.
He Created a 30-Day PlanShutterstock
“My goal this month is to give alternate day fasting a try for 30 days and then get a follow-up scan to see if it had any positive effects on my fat loss. And contrast that with any perhaps negative consequences in reduction of muscle mass or any other changes to my overall health. That is, of course, assuming I make it in the next 30 days,” he says.
First, He Puts Away Food in His KitchenShutterstock
Before he gets started, he sets himself up for success. “I start by putting away any food that's displayed inside my kitchen. So there are no visual cues to remind me to eat as a safety precaution,” he says.
He Also Looks Out for Malnourishment SignsShutterstock
He also looks out for health signs. “I'm gonna be watching for trouble signs like fatigue, dizziness, or headaches, which could indicate malnourishment,” he says.
He Weighs Himself Every 7 DaysShutterstock
He also recommends regular weigh-ins. “I'll be monitoring my weight every seven days to make sure I'm not dropping pounds at an alarming pace,” he says.
He Keeps Himself “Occupied” to Make It Through Day OneShutterstock
“My next step is to make it through day one without breaking. So I've written out an ambitious to-do list to keep myself occupied, hopefully leaving less time to think about how hungry I'm getting,” he says.
Eating Enough Protein Is KeyShutterstock
His eating hours are 7 to 7. “It's really important I'm getting the most out of each meal. So I'm starting today with a breakfast of scrambled eggs and tofu for a high source of protein, and I'm going to be serving that on multigrain toast with a side of brown bean,” he says.
RELATED:20 Superfoods for People Over 50
He Meal PrepsShutterstock
After breakfast, he meal preps a quinoa salad with broccoli and sweet potato, “so I have a healthy source of carbs, protein, and vitamins for my second and fourth meals today,” he says. “On days that I can eat, I want to push myself as hard as I can with these workouts because I expect on fasting days I won't have the energy to do nearly as much.”
He Starts Exercising on Day 3
He also starts exercising. “When day three arrives, I'm able to get a short run and work out first thing in the morning while my body still feels full from the previous day's eating.”
He Lost 5 Pounds in One WeekShutterstock
One week in, and “so far things are going pretty well,” he says. “I have lost five pounds, which I know is mostly water weight at this point,” he adds. “I usually get my worst hunger cravings between six to 8:00 PM, but by that point, I'm on the home stretch, and I know food is coming in the morning, so I usually have that knowledge just to persevere, drink some water, drink some tea, and keep going.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
He Says That He Has a “Significant Boost in Mental Energy” on Fasting DaysShutterstock
“Another thing I've noticed on fasting days is a significant boost in mental energy,” he says. “Even though I'm less physically active on days I'm not eating, I find I'm able to stay alert and concentrate well into the evening despite cutting my coffee, drinking down by more than half. And I don't want to guess the reasons why so many studies have found positive benefits from fasting that go beyond just fat loss.”
He Believes Obesity Is Due to “Frequency, “ Portion Sizes, Added Sugars and FatsShutterstock
“When you look at the frequency of our meals, along with the portion sizes and added sugars and fats we've come to expect as part of our diet, it's no surprise so many people in North America struggle with weight. At least that's what I'm telling myself because, according to my DEXA scan, I'm obese. According to the American Council on Exercise, anything above 25% body fat for men is considered obese. My score came in at 27%, and I got the scan during a time when I was ranked 30 to 40 kilometers a week, and I stayed consistent with the gym,” he continued.
He Attributes His Fat Due to “Overindulgence in Unhappy Snacking”Shutterstock
He added that he holds the majority of fat in his hips and waist, “a little bit around the shoulders and arms and a little bit on the inside of my legs,” he says. “All of this, I think, is caused by a lack of portion control in my diet and an overindulgence in unhappy snacking.”
He Recommends Interval TrainingShutterstock
Exercise helps maximize fat loss. He recommends interval training. “You have moments where you're doing quick bouts of work, and then you have a rest period, which just gives your body some time to recover, and then you go back in again. And that helps with your energy level, and it's not going to tire you out as much on the days that you're fasting,” he says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Here Are the Exercises He DoesShutterstock
“When I finally get back to the gym, I want to pay specific attention to my abs, lower back, and obliques,” he says. This is to “build muscle in the areas that are high in fat.” However, “I'm still maintaining the exercises I do for the rest of my body as well,” he says. He also does cardio.
He Loses 14 Pounds in 30 DaysShutterstock
“When it's time for my second body scan. I've lost 14 pounds in 30 days, but the question I still want to answer is, how much of that weight loss was fat? Nine and a half pounds. I lost nine and a half pounds of fat with this routine and cut my percentage of body fat down by 4% in four weeks with the majority of those losses coming from waist and trunk region,” he says.
He Says It Was Easier Than Restricting CaloriesShutterstock
“Perhaps the only disappointment from these results was the almost three pounds of lean mass I also lost, which is pretty consistent with what I would've expected from a calorie-restricted diet,” he says. “So it doesn't look like alternate-day fasting is a magic bullet for preserving muscle mass at the same time you're trying to burn fat. But in my opinion, anyway, trying to stay consistent with a fasting regimen was much easier than staying consistent with a calorie-restricted or crash diet that involved constantly monitoring your portions and making sure you stay below a daily target.”
It Gave Him the Freedom to Enjoy Cheat MealsShutterstock
“I found this routine not only decreased my appetite over time, but it also still allowed me the freedom to enjoy a pizza or popcorn on occasion without compromising my progress,” he says. “The one exception to this dietary freedom, though, is with the first meal you eat at the end of a fast period for that meal, it's really important that you're eating some complex carbs that take time for your body to break down and convert into glucose. Things like whole grains, black beans, sweet potato, or quinoa are all great.  If you start your day with white bread and a lot of fruit, those foods will quickly break down into sugar and prevent your body from burning fat. So that first meal is really important.”
RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits
He Is Going to Incorporate Fasting Into His RoutineShutterstock
“Based on just my own experience, I found fasting to be a really valuable tool that I honestly wish I'd started using a lot earlier in life. But going forward, I am going to look into a less extreme fasting regimen, probably something closer to intermittent fasting or even just modifying my fast days so they include some form of eating something like rice cakes and a protein shake or a black bean burrito with sweet potato and broccoli,” he says. “Either way, after getting my DEXA scan, I know I have more work to do, and I'm gonna continue utilizing fasting to help as I go forward.”  And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 19 Pounds in 15 Days With the Help of Salt. But Nutritionists Warn About Dangers of Fasting.
    
hackerbeauty/TikTok
By Leah GrothFeb 17, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.
TikTok is a wealth of information regarding diet and fitness hacks – some weight loss methods are a little more controversial than others. In a viral video, one influencer and fasting fanatic (@hackerbeauty) claims she lost much weight in just over two weeks by drinking Celtic sea salt. “So how did I lose 19 pounds in 15 days?” she asks at the start of the video, revealing her secret. We asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, if the salt-based weight loss method is actually effective and safe.
She Eased Into Fasting@hackerbeautyHow i lost 19 pounds in 15 days! Things used: water!! Electrolytes and celtic sea salt! #fastingtips #fastingtiktok #fastingforweighloss
She explains that she did a “prolonged fast” after previously doing intermittent fasting. “So I wasn't new to it and I felt ready." She added that she was originally going to do a 30 day fast, but cut it to 15 days.
And Did a Water Fasthackerbeauty/TikTok
She explains that during the fasting period, “I would just drink water seriously” only adding electrolytes and Celtic sea salt. “That's all. All you need. That's all you need.” 
Related: How to Lose Weight Fast for a Special Occasion, According to an Expert
She Tries Various Hackshackerbeauty/TikTok
Shen added that “little hacks that I'm implementing” are helping to “maximize” the results. “And so you'll be seeing my results and see if I lose more weight or less weight with the hacks that I'm implementing this time.”
She Drinks Up to a Gallon of WaterShutterstock
In the comment section one of her followers asked how much water she drinks while fasting. “2 liters to a gallon,” she responds. She also adds to “make sure the electrolytes don’t have sugars.”
Then, You Ease Into EatingShutterstock
After you are done with the fast, you ease back into eating, she says. “You want to start of with a small serving of something like fruit. Then wait and see how your body reacts. Ease into it for sure!” she recommends in another video about water fasting. 
Related: Blogilates Creator Cassey Ho Reveals Abs in “Fairytale” Running Shorts
Don’t Try This, an RDN Saysdietdivatara/Instagram
“If you only drink water (without or without electrolytes/sodium) you will lose weight,” says Collingwood. “It is not the electrolytes or sea salt that are causing weight loss…it is the lack of calories.” She adds that “going even one day without any food (unless you are sick and physically unable to eat) is dangerous.” While drinking lots of water will help to keep you hydrated, “your body needs calories from carbs, protein, fat, and of course all of the vitamins and minerals to be healthy on a daily basis.” She adds that there are plenty of better ways to lose weight than to starve yourself with no food. “Often you will lose a large proportion of the weight as muscle and you will reduce your metabolism so that when you do eat again you will regain the weight again quickly.”
💪🔥Body Booster: Most health experts do not recommend water fasting. While you might lose weight fast, you are more likely to lose muscle as well if you are not feeding your body with the nutrients it needs. 
Nutrition & Diet
        I Lost 15 Pounds in 30 Days by Following 3 Simple Steps
    
Rockstar Eater/YouTube
By Leah GrothJun 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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 30 pounds in two weeks? While it might seem impossible, one YouTuber claims it isn’t. Steve Cha of Rockstar Eater, a YouTube channel focusing on his love of food, shared a recent video about how rapidly he lost weight to the tune of a pound every two days. He claims it all boils down to following three simple steps.
He Gained 10 to 12 Pounds After Starting His YouTube ChannelSteve from Rockstar Eater explains that he gained “about 10 to 12 pounds” after starting his YouTube channel from “eating a lot of food” and that “it did take some toll” on his body. He topped the scales at 170, admitting that his blood pressure and cholesterol both went up.
He Gave Himself 30 Days to Lose 15 PoundsShutterstock
“So I decided that I'm going to take some steps in order to try to take care of my health for the next few weeks. So in this video, I'm gonna be documenting my journey on losing basically 10 to 15 pounds,” he says, giving himself a time frame of 30 days.
His Plan Starts with ExerciseShutterstock
Steve’s plan was to start with exercise. “What I'm gonna do is basically every day do a lot of walking, cardio, jogging in order to sweat, burn some calories,” he says.
It Also Involves Changing His Diet
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“And I'm also gonna, of course, alter my diet. That's the most important thing because it's no use for me to go out and do all of this exercising but then come home and snack on all this junk food,” he says. “Of course, I'm not gonna go the drastic route of starving myself, you know, like what some people do. That's actually not healthy at all.”
Protein with Salads or VeggiesShutterstock
What will he be eating for the next few weeks while he’s trying to lose weight? “Definitely low-fat foods,” he says. He might make a big salad and some salmon but only have a third of it, then “probably the other third for dinner. And then for dinner, I can change it up by eating, for example, fish, some cucumber and some baby broccoli, which is really good. I highly recommend this.” He will also eat an apple.
No Fried FoodShutterstock
“So something like this is what I would be eating every day with just some variations, but definitely staying away from all the fried stuff, all the beef, you know, high cholesterol stuff, definitely no ice cream,” he adds.
10,000 Steps Per DayShutterstock
Steve’s goal is to try to hit about 10,000 steps a day. “On a busy day, I'd probably be walking for about one hour, kind of like a walk-jog. But then, if I have one of those days where it's not that busy, who knows, I might even go for half a day, like three to four hours of walking. But remember, drink plenty of water when you're out here, especially during the summertime,” he says.
Week One He Lost 3 PoundsShutterstock
“So it's been about a week now, and it looks like I've been able to lose about three pounds in the course of six to seven days. So far off to a good start,” Steve says. “I mean, I'm already feeling it. My body feels a little lighter, and I can get into my pants without feeling so very tight.”
Week Two He Lost Two-and-Half-PoundsShutterstock
This week I was able to drop about two to two and a half pounds, and I do feel better. Everything feels good all around,” Steve says. If “you're losing weight over time, it gets more difficult and difficult to drop the same amount of weight every single week.”
He Did CheatShutterstock
Steve admits that he “did have some cheat days here and there, but for the most part, still sticking to vegetables, fruits, and cereal, oats, you know, all that healthy stuff, and I don't overeat. That's the key. And you gotta also do a lot of exercise.”
30 Day Mark: 15 PoundsShutterstock
“Moment of truth after 30 days of hard work. Let's see what the final result is.
As many of you guys probably know, that was not an easy task to all of a sudden go onto such a strict diet exercising plan. So yes, it looks like I lost about 14 to 15 pounds in the span of 30 days, which is not easy to do, but it is doable though.”
Step 1: DietShutterstock
He then details each step he followed. “Number one, I changed my diet plan,” he reiterates, “eating stuff with less sugar, less sodium, less carbs in it, sticking mainly to fruits and vegetables and oats and wheat. I mean, once in a while, I had my cheat day here and there to eat something heavier, but that's pretty much what I've been sticking to.”
Step 2: HydratingShutterstock
The second step? Hydration. “ I've been drinking a lot of water, like a lot of water,” he continues. “No more of the sodas and the fruit juices, mostly water during a lot of these days.”
Step 3: ExercisingShutterstock
His final step? Exercise, including “a lot of cardio, jogging, some stretches here and there,” he says.
It’s Not Easy, But Gets EasierShutterstock
Steve encourages others to stick to a diet. “It's not easy, I'll tell you that, especially in the first few days. It's gonna be very difficult, but then you kind of get used to it over time,” he says.
His Blood Pressure DecreasedShutterstock
“But overall, I'm definitely feeling it. It's flatter all around my stomach area and my chest and I feel better health-wise. And I was even able to go to the local grocery store to measure my blood pressure. It actually went down by 15, I think I was at 1 35 before in terms of blood pressure. And then I think it went down to about like one 20 or one 17, which is really good.”
So Did His Body FatShutterstock
His “body fat level has gone down a little bit as well, and I'm assuming that's also cholesterol,” he notes. “So overall, I'm feeling very healthy. So if you guys want to lose some weight and you want to lose it fast, maybe within 30 days, just letting you know that it is possible.”
The NIH Recommends Losing 1 to 2 Pounds Per WeekShutterstock
Is Steve’s weight loss realistic? According to the National Institutes of Health, no. “Weight loss should be about 1 to 2 pounds per week for a period of 6 months,” they say. That would be a maximum loss of 8 pounds in 30 days.
RELATED: 15 Lazy-Girl Ways to Exercise at Home
Body Network’s Expert Weighs InTara Collingwood
Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, agrees that starving yourself thin is not a good idea. She notes that rapid weight loss usually leads to weight regain. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.
However, sustainable weight loss is possible with the right mindset and approach. "Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify," says Collingwood. "I coach my clients to think about their motivations for eating to make the changes in their lifestyle that will require them to lose the weight they say they want to lose. With discomfort comes growth and results." she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
💪🔥Body Booster: It's important to have a solid motivation for making tough choices. "When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track," says Collingwood.
Nutrition & Diet
        9 People Share Proven Ways to Lose Over 40 Pounds
    
dilshealth/Instagram
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓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 more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.
Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food@indyaagosSomething I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work!   #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth  #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein
Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”
She Also Educated Herself on MacronutrientsIndya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”
RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic
She “Started Slow” and Learned “Self-Trust”@indyaagosIf you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you.  Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024.  When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽  #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach
In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”
And Took a Deep Dive Into Her Failed Attempts at Weight LossAnother thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”
Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Dietrowwithraven/Instagram
Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”
RELATED: 20 Incredible Ozempic Success Stories of All Time
She Also Amped Up Her Water Intakeraven.grl/Instagram
Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
She Fell in Love with a Boutique Fitness Methodraven.grl/Instagram
Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”
She Took Progress Picturesraven.grl/Instagram
Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach
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Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”
She Also Switched From HIIT to Low Intensity WorkoutsYou don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.
And, She Prioritized Sleep“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups@theguywiththepinkshoes🎟️ before and after - 50 lbs  (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains
No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?
Alexandra Lost 40 Pounds by Eating the Same Meals Every Day
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Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.
She Also Walks 10,000 Steps a Day
See on Instagram
In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
David Tuckfield Lost 60 Pounds  EMS WorkoutsDavid Tuckfield
David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.
He Also Set Long-Term GoalsDavid Tuckfield
He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.
Joy Maria Lost 70 Pounds with Hot Girl Walks@therealjoyymariaReplying to @177777734 this is exactly how I did & you can too 🫶🏽🥂  #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen
Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.
She Also Followed a Meal Plan@therealjoyymariaDont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss
“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan.  “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”
Gen Cohen Lost 50 Pounds by Doing the 12-3-30
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Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.
She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”
Joan Henning Lost 130 Pounds with KetoJoan Henning
In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.
💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.
Nutrition & Diet
        12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist
    

        Copyright chefzigga/Instagram
    
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

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

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

            
                3. Surprising Brussels Sprouts
            
            
        44. Brussels sprouts: 43 caloriesShutterstockDon't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

            
                4. Fiber-Rich Asparagus
            
            
        ShutterstockAsparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.
RELATED:20 Possible Ozempic Side Effects

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

            
                6. White Fish Varieties
            
            
        49. White fish (like cod): 48 caloriesShutterstockWhite fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

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

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

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

            
                10. Protein-Packed Greek Yogurt
            
            
        ShutterstockGreek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.
RELATED:20 Things to Avoid While on Ozempic

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

            
                12. Tropical Papaya
            
            
        ​PapayaShutterstockComplete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

            
                These Foods Will “Help You Stay Fuller Longer”
            
            
        ​You Eat Out Too MuchShutterstockWhile medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

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

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

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        7 Tricks to Summer Body Success!
    

        Copyright dani_bcoleman/Instagram
    
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are. 

            
                Get Started Now
            
            
        
View this post on Instagram
A post shared by Dani Coleman (@dani_bcoleman)
Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

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

            
                Choose Consistency Over Intensity
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

            
                Exercise While Traveling
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Take Movement Snacks Throughout the Day
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

            
                Consider Diet, Recovery, Stress, Hydration, and Sleep
            
            
        
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A post shared by Dani Coleman (@dani_bcoleman)
“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

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