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

Lose 20 Pounds in 60 Days with Intermittent Fasting

Take the stress out of weight loss.

Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
Happy cheerful attractive blonde middle aged woman wearing big jeans after weight loss on grey background
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Losing 20 pounds in 60 days can be achieved, depending on your starting weight—and intermittent fasting could be a very useful tool to help make that happen. “Fasting changes where your body gets its energy. Typically, your energy comes from sugar. If you eat constantly while awake and don’t exercise, your body simply runs on the calories you consume,” says UCLA Health. “If you don’t use all the sugar you take in during the day, your body stores it as fat. When you go hours without eating, your body eventually runs out of stored sugar to use. Instead, it begins to burn fat to produce energy.” Here’s how intermittent fasting can help with weight loss and overall health.

1. Pick a Fasting Window

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Your fasting window is how long you fast for, and your eating window is the time allotted for meals. “There are lots of options to choose from,” Mary Hyer, RD, LDN, CCRP, tells Mass General Brigham. “But in the scientific world, you have to go at least 12 hours for it to be considered a fast. You still have to make sure you’re picking healthy foods. But intermittent fasting is one tool that can kickstart a healthy lifestyle change.”

2. Ease Into It

Closeup view from above of a woman eating brasil nuts with healthy food on the backgroundShutterstock

You might find it easier to ease into fasting by changing some other behaviors first. “If fasting sounds scary, try to avoid snacking between meals and especially late-night snacking,” Hyer says. “That can be an easy way to give yourself time for your blood sugar to recover between meals.”

3. What Can I Drink?

healthy fitness girl with protein shake. Smile sport woman in the sunny dayShutterstock

Try not to take in any calories during your fasting period. “While there are no hard-and-fast rules regarding what you can consume during your unrestricted eating periods, experts agree that maintaining a healthy, well-rounded diet produces the best results,” says UCLA Health. “During fasting times, limit yourself to water and zero-calorie drinks.”

4. Eating Less

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

The shorter your eating window, the less you are likely to eat. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day,” Richard Joseph, MD, tells Harvard Health. “If this is sustainable as a lifestyle, it could add up to modest weight loss (3% to 8% on average, based on current data) that can produce beneficial improvements in cardiometabolic markers such as blood pressure, LDL cholesterol and triglyceride levels, and average blood sugar.”

5. Stay Active

Young female athlete using resistance band while working out in the living room.Shutterstock

You can lose lean muscle as well as fat with intermittent fasting, so make sure to support muscle growth through exercise. “Given the importance of lean muscle mass for revving your metabolic rate, regulating your blood sugar, and keeping you physically able overall, pairing resistance training with an intermittent fasting protocol is strongly advised,” Richard Joseph, MD, tells Harvard Health.

RELATED: I Lost 120 Pounds in a Year by Walking. Here's How Many Steps You Need to Do to Lose.

6. No Snacking

Looking Inside RefrigeratorShutterstock

Intermittent fasting can prevent mindless snacking, which causes weight gain. “Take a moment to think about your eating habits,” Melinda Gong, RD CDCES CSOWM, tells UC Davis Health. “If you notice that you tend to snack a lot at night, intermittent fasting could give you a cut-off time and help you eat less. If you notice your last meal of the day is late in the evening, maybe you can eat earlier to allow your body to start fasting at that time.”

7. Health Benefits

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Intermittent fasting has benefits beyond weight loss. “Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer,” Manpreet Mundi, MD, tells the Mayo Clinic. “For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.”

8. Long-Term Weight Loss

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

A study from the University of Illinois Chicago shows intermittent fasting can lead to long-term weight loss. “That is pretty exciting,” Courtney Peterson, a professor of nutrition at the University of Alabama at Birmingham, tells NPR. “This study has the most compelling results suggesting that people can stick with it, that it's not a fad diet in the sense that people can do it for three months and they fall off the wagon for a year.”

RELATED: 10 Simple Ways To Lose Weight for Women Over 50

9. Portion Control and Calories

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Remember, portion control and calories still count for weight loss with intermittent fasting. “During your eating window, focus on eating a healthy diet and maintaining portion control. Don’t eat too many calories and avoid junk food and fast food,” says Family Doctor. “While you don’t need to eat anything in particular, you do need to make sure you’re getting the nutrition you need. Some people choose to use the Mediterranean diet as a guideline for what to eat. This plan focuses on fruits, vegetables, beans, whole grains, and fish. You can also choose lean proteins and healthy fats.”

10. Stay the Course!

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

Don’t be discouraged by unpleasant symptoms as your body adjusts to the new way of eating. “It may take 2 to 4 weeks for your body to get used to eating on an intermittent fasting schedule. During those first few weeks, you may have headaches and feel hungry, grouchy, or tired,” says Family Doctor. “Know you may feel this way before you start and make a plan to push through these feelings. After a few weeks, your body will get used to this eating pattern and those symptoms should go away. In the end, many people say that feel better following an intermittent fasting lifestyle.”

11. Lower Bad Cholesterol

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Experts say intermittent fasting can positively impact cholesterol and some cancers. “If you add exercise to the mix, it’s a great combination for not only weight loss but also improved health benefits,” says Family Doctor. “Intermittent fasting may help people who have cardiovascular disease, neurological disorders, and some cancers. Intermittent fasting may also help lower your bad cholesterol and improve symptoms of arthritis.”

RELATED: 20 Powerful Methods to Achieve Your Best Body Ever

12. Who Shouldn’t Fast?

Doctor nutritionist, dietician and female patient on consultation in the office. young smiling female nutritionist in the consultation room. Nutritionist desk with healthy fruit and measuring tape.Shutterstock

Always talk to your doctor before starting any drastic dietary change. “Intermittent fasting is safe for many people, but it's not for everyone,” Dr. Mundi says. “Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes, or other medical problems, talk with your doctor before starting intermittent fasting.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight lossintermittent fastinghealthy eating

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Nutrition & Diet

Lose 20 Pounds in 60 Days with Intermittent Fasting

Happy cheerful attractive blonde middle aged woman wearing big jeans after weight loss on grey background
Shutterstock
Ferozan Mast
By Ferozan MastSep 08, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Losing 20 pounds in 60 days can be achieved, depending on your starting weight—and intermittent fasting could be a very useful tool to help make that happen. “Fasting changes where your body gets its energy. Typically, your energy comes from sugar. If you eat constantly while awake and don’t exercise, your body simply runs on the calories you consume,” says UCLA Health. “If you don’t use all the sugar you take in during the day, your body stores it as fat. When you go hours without eating, your body eventually runs out of stored sugar to use. Instead, it begins to burn fat to produce energy.” Here’s how intermittent fasting can help with weight loss and overall health.

1. Pick a Fasting Window

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Your fasting window is how long you fast for, and your eating window is the time allotted for meals. “There are lots of options to choose from,” Mary Hyer, RD, LDN, CCRP, tells Mass General Brigham. “But in the scientific world, you have to go at least 12 hours for it to be considered a fast. You still have to make sure you’re picking healthy foods. But intermittent fasting is one tool that can kickstart a healthy lifestyle change.”

2. Ease Into It

Closeup view from above of a woman eating brasil nuts with healthy food on the backgroundShutterstock

You might find it easier to ease into fasting by changing some other behaviors first. “If fasting sounds scary, try to avoid snacking between meals and especially late-night snacking,” Hyer says. “That can be an easy way to give yourself time for your blood sugar to recover between meals.”

3. What Can I Drink?

healthy fitness girl with protein shake. Smile sport woman in the sunny dayShutterstock

Try not to take in any calories during your fasting period. “While there are no hard-and-fast rules regarding what you can consume during your unrestricted eating periods, experts agree that maintaining a healthy, well-rounded diet produces the best results,” says UCLA Health. “During fasting times, limit yourself to water and zero-calorie drinks.”

4. Eating Less

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

The shorter your eating window, the less you are likely to eat. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day,” Richard Joseph, MD, tells Harvard Health. “If this is sustainable as a lifestyle, it could add up to modest weight loss (3% to 8% on average, based on current data) that can produce beneficial improvements in cardiometabolic markers such as blood pressure, LDL cholesterol and triglyceride levels, and average blood sugar.”

5. Stay Active

Young female athlete using resistance band while working out in the living room.Shutterstock

You can lose lean muscle as well as fat with intermittent fasting, so make sure to support muscle growth through exercise. “Given the importance of lean muscle mass for revving your metabolic rate, regulating your blood sugar, and keeping you physically able overall, pairing resistance training with an intermittent fasting protocol is strongly advised,” Richard Joseph, MD, tells Harvard Health.

RELATED: I Lost 120 Pounds in a Year by Walking. Here's How Many Steps You Need to Do to Lose.

6. No Snacking

Looking Inside RefrigeratorShutterstock

Intermittent fasting can prevent mindless snacking, which causes weight gain. “Take a moment to think about your eating habits,” Melinda Gong, RD CDCES CSOWM, tells UC Davis Health. “If you notice that you tend to snack a lot at night, intermittent fasting could give you a cut-off time and help you eat less. If you notice your last meal of the day is late in the evening, maybe you can eat earlier to allow your body to start fasting at that time.”

7. Health Benefits

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Intermittent fasting has benefits beyond weight loss. “Losing weight and being physically active help lower your risk of obesity-related diseases, such as diabetes, sleep apnea and some types of cancer,” Manpreet Mundi, MD, tells the Mayo Clinic. “For these diseases, intermittent fasting seems to be about as beneficial as any other type of diet that reduces overall calories.”

8. Long-Term Weight Loss

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

A study from the University of Illinois Chicago shows intermittent fasting can lead to long-term weight loss. “That is pretty exciting,” Courtney Peterson, a professor of nutrition at the University of Alabama at Birmingham, tells NPR. “This study has the most compelling results suggesting that people can stick with it, that it's not a fad diet in the sense that people can do it for three months and they fall off the wagon for a year.”

RELATED: 10 Simple Ways To Lose Weight for Women Over 50

9. Portion Control and Calories

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

Remember, portion control and calories still count for weight loss with intermittent fasting. “During your eating window, focus on eating a healthy diet and maintaining portion control. Don’t eat too many calories and avoid junk food and fast food,” says Family Doctor. “While you don’t need to eat anything in particular, you do need to make sure you’re getting the nutrition you need. Some people choose to use the Mediterranean diet as a guideline for what to eat. This plan focuses on fruits, vegetables, beans, whole grains, and fish. You can also choose lean proteins and healthy fats.”

10. Stay the Course!

Healthy senior woman smiling happily while holding a wholesome buddha bowl. Mature woman serving herself a delicious vegan meal at home. Woman taking care of her aging body with a plant-based diet.Shutterstock

Don’t be discouraged by unpleasant symptoms as your body adjusts to the new way of eating. “It may take 2 to 4 weeks for your body to get used to eating on an intermittent fasting schedule. During those first few weeks, you may have headaches and feel hungry, grouchy, or tired,” says Family Doctor. “Know you may feel this way before you start and make a plan to push through these feelings. After a few weeks, your body will get used to this eating pattern and those symptoms should go away. In the end, many people say that feel better following an intermittent fasting lifestyle.”

11. Lower Bad Cholesterol

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Experts say intermittent fasting can positively impact cholesterol and some cancers. “If you add exercise to the mix, it’s a great combination for not only weight loss but also improved health benefits,” says Family Doctor. “Intermittent fasting may help people who have cardiovascular disease, neurological disorders, and some cancers. Intermittent fasting may also help lower your bad cholesterol and improve symptoms of arthritis.”

RELATED: 20 Powerful Methods to Achieve Your Best Body Ever

12. Who Shouldn’t Fast?

Doctor nutritionist, dietician and female patient on consultation in the office. young smiling female nutritionist in the consultation room. Nutritionist desk with healthy fruit and measuring tape.Shutterstock

Always talk to your doctor before starting any drastic dietary change. “Intermittent fasting is safe for many people, but it's not for everyone,” Dr. Mundi says. “Skipping meals may not be the best way to manage your weight if you're pregnant or breast-feeding. If you have kidney stones, gastroesophageal reflux, diabetes, or other medical problems, talk with your doctor before starting intermittent fasting.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 15 Pounds in 6 Weeks by Doing These 3 Things

Isis_Kellier3
isiskellier/TikTok
Leah Groth
By Leah GrothMar 02, 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

Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

1. Intermittent Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The first thing Isis did? 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.

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

2. Expert Weighs in on OMAD

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. 30-60 Minutes of Cardio Daily

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal.

4. Expert Weighs in On Her Workout

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

5. Calorie Deficit

Calorie,Counting,Calculator.,Diet,.Shutterstock

Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”

6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?

Weight,Scale,scales,loss,diet,health,feetShutterstock

Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose. If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.

In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”

💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories.

Fitness & Workouts

20 Tips to Lose 20 Pounds in 50 Days

Liam Topham theliamtopham
Copyright theliamtopham/Instagram
Leah Groth
By Leah GrothFeb 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but need some tips on how to do so? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio.”20 tips to lose 20 pounds in the next 50 days,” he writes.

Eat More Eggs

The first tip? Crack those eggs. “Eat eggs every day. They’re a superfood that makes fat loss easier,” he writes.

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

Don’t Drink as Much Alcohol

Bartender pours alcoholic drink into small glasses on barShutterstock

Next, avoid drinking your calories. “Minimize alcohol until you hit your target weight. These are empty calories,” he says.

Drink Coffee

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

You can enjoy coffee but don’t add anything to it. “Drink black coffee in the morning. It will suppress your appetite,” Topham says.

No Food After Dinner

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.Shutterstock

Don’t succumb to late night cravings. “No food after dinner. Brush your teeth. Your cravings will disappear,” he maintains.

RELATED:20 Superfoods for People Over 50

Don’t Starve Yourself

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

Skipping meals to save calories may be tempting, but it’s a mistake. “Avoid long periods without eating, you’ll end up overeating or binging later,” he says.

Walk 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Lace-up your walking — not running — shoes. “Stop running and walk 10k+ steps a day instead,” he suggests.

Don’t Eat Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“Avoid peanut butter,” says Topham. “It’s high in calories, low in protein, and you’ll want to eat the whole tub.”

Don’t Eat Unless You Are Really Hungry

woman eats sweets at night to sneak in a refrigerator.Shutterstock

Don’t eat unless you are really hungry. “Before you eat, ask yourself: ‘Am I bored, thirsty, or stressed?’ If the answer is yes, don’t eat,” he says.

Harness Negative Emotions

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

“If you rate your body less than 5 out of 10, harness those negative emotions to take action,” he says about his ninth tip.

Stick to Certain Proteins

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

He also recommends sticking to specific proteins. “Make beef, chicken, and seafood your primary protein sources. These will fill you up,” he explains.

Eat Lots of Produce

Composition with assorted organic vegetables and fruits.Shutterstock

Fill your fridge with lots of produce. “Load up on fruits and vegetables—you’ll never overeat on these foods,” he says.

Spice Up Your Food with Healthy Condiments

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers

Shutterstock

Jazz up your meals by keeping delicious but healthy condiments on hand. “Use low-calorie/zero-calorie condiments like Frank’s Red Hot,” he says.

Indulge in Moderation

Close up of hungry Caucasian woman taking bite of double-decker vegan burgerShutterstock

You are allowed to eat your favorite foods but do so in moderation. “It’s fine to eat pizza, burgers, and chocolate occasionally because you’re human—but not ALL the time,” says Topham.

Don’t Eat Fake Meat

Alameda, CA - Feb 22, 2024: Grocery store refrigerator section with Beyond and Impossible Burger brand plant based patties. Plant based proteins can be as healthy as animal based proteins.

Shutterstock

When it comes to meat alternatives like Beyond Meat, don’t bother says Topham. “Put fake meat in the garbage,” he says.

Avoid Extreme Diets

Unhappy young fitness lady in fitwear eating vegetable salad posing with fork at kitchen table indoor, struggling from lack of appetite, tired of diet menu and low carbs dishes. Dieting issues

Shutterstock

Avoid extreme diets. “Don’t do any extreme diets that cut out entire food groups like keto or carnivore unless you want to hate your life,” Topham recommends.

Only Drink Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

If you like sweet, bubbly drinks, make sure they are sugar-free. “Swap regular soda for diet soda,” urges Topham.

Weigh Yourself Daily

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Don’t get rid of your scale. “Weigh yourself every day and take a 7-day average. Expect fluctuations—that’s normal,” he says.

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

Eat Meals on Repeat

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

Don’t worry about getting bored of your meals. Be consistent with them. “Repeat the same meals Monday-Friday. Change them up on weekends,” he says.

Strength Train

Crossfit,Fit,Young,Man,In,Sportswear,Focused,On,Lifting,A,Dumbbell, weightsShutterstock

Strength training is also essential. “Lift weights for 45-60 minutes. 2-hour sessions are a waste of time,” says Topham.

Know Your Why

And last but not least? “Start with your why. You deserve to function at your highest potential, and so do your spouse and kids. Define the reasons you want to get fit and healthy, and stop settling for less,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 50 Pounds in 90 Days With This Proven Approach, Says Expert

Woman pulling her big jeans and showing weight loss.
Shutterstock/VGstockstudio
Leah Groth
By Leah GrothMay 31, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Losing 50 pounds in 90 days sounds downright preposterous. However, according to one expert it’s not only doable – but not as hard as you would imagine. Adam Potash (@adampotashapproach) is a diet and fitness influencer and coach who has amassed a massive following for his weight loss technique. He claims you can lose 20 pounds in 30 days and 50 pounds in 90 days by using his method. In one viral TikTok video he breaks down how to do it.

1. Keep Enjoying Your Food

@adampotashapproach

Heres hpwnto lose 50 pounds in the next 90 days #loseweightwithme #lose50pounds #tiktokweightloss #weightlossforwomen #theapproach #fypシ

“Alright guys, here's how you're going to lose 50 pounds in the next 90 days. It's actually going to be a lot easier than you think,” he says in the viral video. “You're going to lose 20 pounds in your first month. You're going to lose 15 pounds in your second month. I'll buy another 15 pounds in your third month.” He goes on to explain that intermittent fasting is the way to do it. “I'm going to give you some of the basics and if you can follow this, you can eat out anywhere you go with your girlfriends. This isn't going to feel depriving or restrictive in any way. I want you to enjoy food.”

Related: Woman Amazes With Flat Belly After Shedding 50 Pounds in Less Than a Year

2. Eat Your First Meal at Noon

Fitness,Breakfast,running,healthy,eating,saladShutterstock

“Your first meal's going to be around 12:00 PM,” he says. “You want that to be a big, hearty meal. That meal is going to contain protein, vegetables, and good carbs. So no processed carbs, no breads, no pastas. Most other carbs are okay,” he says.

3. Fruit Snack a Few Hours Later

Frozen,Frosted,Berries,Bowl,Frozen,Berriy,strawberry,strawberries,blueberries,rasberry,rasberriesShutterstock

A few hours after that, “between three and four, you're going to have a healthy snack,” he says, suggesting an apple, “but you can have really any fruit, mixed berries, melon, mango, and trail mix as well,” he says. “Totally up to you. You can even go as far as have a yogurt, even hummus if that's your thing.”

4. Last Meal at 8 PM

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device.Shutterstock

“Your last meal is going to be before 8:00 PM,” he continues. “So three meals within an eight hour window. For the last meal he recommends protein and vegetables, avoiding carbs as “most of those carbohydrates” should be in your lunchtime meal “when you need it most.”

5. From 8 PM to Noon You Can Only Drink Water or Black Coffee

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

“Here's the kicker,” Adam continues. Between that last meal and your first meal water and coffee are the only acceptable drinks. “That coffee must be black. No artificial sweeteners, no Splenda, no stevia, nothing like that. And of course, no creamers of any kind,” he concludes.

6. How Does Intermittent Fasting Work

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

Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Related: Whitney Johns Shows Off Her Fit Body and Unveils Her at Home Workout

7. What Does Science Say About Intermittent Fasting

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However, one July 2017 study out of University of Illinois at Chicago and published in JAMA found that Intermittent fasting is no more effective for weight loss than daily calorie restriction. They also determined that it was less sustainable, as more people were likely to stop doing it than those simply restricting calories.

💪🔥Body Booster: Intermittent fasting helps some people lose weight, ultimately by restricting calorie intake into a designated feasting time. However, not everyone finds the method as sustainable as simply cutting calories.

Fitness & Workouts

Trainer Reveals How His Clients “Effortlessly” Lose 22 Pounds With These 3 Walking Rules

Sunil_Shetty1
Copyright profoundly_m3/Instagram
Leah Groth
By Leah GrothDec 04, 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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Are you struggling to lose weight? Sunil Shetty is a fat-loss and fitness trainer who uses his platform on social media to help people transform their bodies. He regularly shares his strategies for burning fat and losing weight sustainably. In a new post, he reveals the no-fail formula for losing over 20 pounds fast. “The secret weapon to lose 10 kg (22 pounds) fat effortlessly,” he writes on the video.

Choose Sustainable and Easy to Complete Diets and Workouts

“The most effective and fastest way to lose body fat is doing something that’s sustainable and is easier for you to complete on a day-to-day basis,” he says. He explains that his method is a combination of diet and exercise.

Do This Walking Workout

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In terms of workout, he recommends a walking workout. “Start doing this workout post strength training or just as a whole for at least 3 times a week,” he says.

📌5 minutes of incline walk

Speed 2.8

Incline 6.0

📌5 minutes of incline walk

Speed 3.0

Incline 7.0

📌10 minutes of incline walk

Speed 3.2

Incline 8.0

Stay in a Calorie Deficit 80 Percent of Your Days

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“For the diet, Know that you can never compensate for a bad diet with extra work. It's just going to get you to overtrain and cause more problems than results,” she says. “Make sure you have a calorie deficit for 80 percent of your days,” he says, recommending starting with a 400-500 calorie deficit “if you are a beginner and go as your body allows.”

Hydrate

Portrait of woman taking break from joggingShutterstock

Hydration is also key, he explains. “Consume 3 Liters water minimum,” he recommends. 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.

Base Your Diet Around Veggies, Protein, and Healthy Fats

Composition with assorted organic vegetables and fruits.Shutterstock

And, make sure your diet is balanced. “Eat more Vegetables, Protein and healthy fats. Yes Healthy Fats!!!!” he writes. 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.

Recommends Fasting: 16/8 Method

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

In another post he discusses fasting methods for weight loss, starting with the 16/8 Method.

Who Should Do It: “Beginners, busy individuals, and those seeking fat loss with steady energy,” he writes.

Why: “Easy to follow, fits into most lifestyles, and provides ample eating and fasting windows,” he says.

How to Do It: “Fast for 16 hours, eat within an 8-hour window (e.g., 12 PM to 8 PM). Break your fast with a balanced meal containing protein, fiber, and healthy fats. Avoid overeating during the eating window,” he explains.

5:2 Diet

Caprese Italian or Mediterranean salad. Tomato mozzarella basil leaves black olives and olive oil on wooden table.Shutterstock

He moves on to the 5:2 diet.

Who Should Do It: “Those who prefer fewer restrictions on most days.”

Why: “Reduces weekly calorie intake while allowing flexibility on normal eating days.”

How to Do It: “Eat normally for 5 days a week and consume 500-600 calories on 2 non-consecutive fasting days. Focus on nutrient-dense foods like soups, salads, and lean proteins on fasting days.”

Eat-Stop-Eat

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

Next, he talks about the Eat-Stop-Eat, or 24-hour fast.

Who Should Do It: “Experienced fasters or those looking for quick results.”

Why: “Helps with insulin sensitivity and promotes autophagy.”

How to Do It: “Choose one or two non-consecutive days per week to fast for 24 hours (e.g., from dinner to dinner). Stay hydrated with water, herbal teas, or black coffee, and resume eating with a small, light meal.”

Alternate Day Fasting

Intermittent,Fasting,Hungry,dietShutterstock

The last method he discusses is alternate-day fasting.

Who Should Do It: “People with significant weight loss goals and experience in fasting.”

Why: “Alternating feast and fast days can create a significant calorie deficit.”

How to Do It: “Eat normally one day, then consume 500-600 calories the next. Ensure fast days are nutrient-dense and low in sugar to maintain energy.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
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:
✓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 and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she says. 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.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. 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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. 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.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. 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.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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