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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.

I Lost 100 Pounds With These Healthy Habits

Jarred Curcio weighed nearly 300 pounds before making some simple changes to his life.

FACT CHECKED BY Christopher Roback
Jarred_Curcio
Jarred Curcio
FACT CHECKED BY Christopher Roback

At the age of 19, Jarred Curcio, Owner at TRUE Fitness & Focus, stood at 5 '8' and weighed nearly 300 lbs. “I was extremely overweight,” he tells The Body Network. However, by his 21st birthday, he was a natural bodybuilding champion competing at 175lbs. Fifteen years later, he has “stayed consistent at 200lbs - mostly muscle mass. I have a 6-pack, I squat 550 lbs, and can deadlift 600 lbs.” Here is exactly how he transformed his life and got started on his health journey, which resulted in a 125-pound weight loss – and how he has maintained it throughout the years.


Weight Loss Transformed His Life

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Jarred explains that physical fitness has been a huge part of his life since his weight loss journey. “I can honestly say I never missed a workout in that time,” he tells us. He uses the principles he learned in the gym – discipline, consistency, resilience, doing the hard things, “even when you don’t want to – and applies them to other areas of his life, including his career and relationships. “This has allowed me to be successful in every area of my life,” he says. “I graduated college summa cum laude and completed Penn State Law School toward the top of my class. I have had a very fruitful and rewarding career in sales leadership since 2013. And I am married to my high school sweetheart of 19 years – who also had a weight loss journey of her own at the same time. Our relationship could not be stronger!”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

He Believes Mental and Physical Health Go Hand-in-Hand

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Jarred believes that mental and physical health go hand-in-hand. “I am a believer that there is an opportunity to get the average person to a state of mental fitness or mental performance,” he says. “This would mean not simply eliminating anxiety or depression, but building skills and abilities to help committed individuals thrive on a day-to-day basis.” His own weight loss journey was the primer for this belief and lifestyle shift.

Now, He Wants to Help Others

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This is why he is embarking on a career to help others. “I have developed my philosophy and programming continuously over the past 15 years. Now, I feel I have enough of a grasp to provide immense value to others and help them accomplish the same successes that I have,” he says. “I am a believer that learning discipline offers the greatest freedom possible as it instills a sense of agency in a person. I have developed a system for building habits and cultivating discipline that includes physical workouts, but goes far beyond that. My system includes mindfulness practices like meditation and stoic habits like demonstrating gratitude.”

His Top 5 Exercises

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Jarred’s top 5 exercises are deadlift, squat, kettlebell swings, pullups, and military press. “These exercises are big compound movements that require the use of major muscle groups. These are basic yet critical movements that help build significant muscle and strength, if performed properly,” he says. “The more body parts you move, the more calories you burn. The more muscle you have, the more calories you burn. The more weight you move, the more calories you burn. So these exercises will not only make you more muscular and stronger, but they will also burn fat and improve athletic capacity across a range of activities or sports.”

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

Here Is His Daily Diet

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

“I eat an animal based diet, which means I prioritize animal proteins (beef, chicken, eggs, etc.) as a primary factor in my meals,” Jarred explains. The next highest priority in his diet is eating natural healthy fats, “most of which also come from animals, including butter, milk, and Greek or Icelandic yogurt,” he says. “I feel carbs are important but can be easily overeaten. When it comes to carbs, I mostly stick to fruit (almost any fruit will do), white rice, and potatoes.” He also eats vegetables, “but quite sparingly,” he says. “I keep my vegetable consumption to about twice per week,” he also avoids most processed foods, seed oils, and refined sugars. “Whole, organic foods are always going to be the best options.” He warns that “sugar is snuck into so much of the food we eat that we have to be on the lookout.”

His #1 Tip

Jarred_Curcio3Jarred Curcio

“My #1 tip is to find a realistic process (diet and exercise) that works for you, but should also challenge you. No change comes without discomfort,” says Jarred. “Once you find the plan, STICK TO IT NO MATTER WHAT! No excuse should be enough to break from the plan. If you do that, the results are guaranteed. “Once you get the results, you'll never want to go back.”

One Fitness Myth, Busted

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The biggest fitness myth, according to Jarred? “You cannot spot reduce,’' he says. “For example, some people think if you do a bunch of sit ups, you will get 6-pack abs. But abs are revealed when you lose fat. Losing fat comes from a calorie deficit, and diet is CRITICAL to that. So sit ups can burn calories, and can strengthen ab muscles, but will not get you a 6-pack on their own.”

He Takes Supplements

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Here is Jarred’s list of supplements:

Multivitamin - The classic all-in-one supplement

Omega-3 - Critical for heart health

Desiccated Beef Liver - Alpha shit

ZMA - Zinc and Magnesium before bed for great sleep and recovery

Glutamine - Amino Acid found in red meat. Outstanding for post workout recovery.

Creatine - Super amino acid that helps grow muscle and helps with brain health

BCAAs - Branched chain amino acids are critical to recovery.

Alpha-Jym - Great testosterone booster w/ ashwagandha & fenugreek

Tribulus - Testosterone booster

DHEA - Testosterone booster

Longjack (Tongat Ali) - Testosterone booster and sexual health

Turmeric - Anti-inflammatory

Vitamin B - Metabolism & Energy

Vitamin D - All around immunity and bone health

Spirulina - Blue green algae with tons of micronutrients and health benefits

CLA - Helps with metabolism and body composition (non-stimulant fat burning)

Zinc - Immune support

Glucosamine - Joint health

Potassium - Water regulation

Taurine - Nervous system function

Biotin - Hair, nails, skin

DIM - Balances estrogen naturally

Here Is How He Measures Progress

Jarred_Curcio2Jarred Curcio

Jarred measures his progress by how he feels in the day, his “energy levels, mental clarity, how my body moves at the gym, how I look in the mirror, and how I fit in my clothes,” he says. When he feels bad about his body he takes action and checks his diet to see if he has been taking in more calories lately than typical and adjusts accordingly.

Related: She Dropped 60 Pounds in 3 Months, Here’s How

His Final Piece of Advice? Know Your Why

Jarred_Curcio4Jarred Curcio

His final piece of advice? “Know your ‘WHY,’” he says. “If you know WHY you are starting, it's the key to staying consistent and disciplined.” If you need motivation, remind yourself of your goals, and “visualize and manifest” them. “The way you do one thing is the way you do everything. If your body isn't physically healthy, you can't expect your mind to be healthy. If your mind isn't healthy, you make worse decisions. Worst decisions lead to a worse quality of life. A healthy body is the foundation for a happy life.”

💪🔥Body Booster: Ask yourself: Why do you want to get into shape? By understanding the Why, you are more likely to stay motivated on your health journey.

More For You

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram

Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

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“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

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Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dusty Young  Nutrition & Fitness Coach
I Lost 100 Pounds and Here Is Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Evidence-Based

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

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

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

Are you on a mission to lose weight? Weight loss coach Dusty Young, who shed 100 pounds on his journey, has cracked the code with a revolutionary approach that is taking social media by storm. In a recent social media post, the self-described "recovering fat kid" opens up about his weight loss journey, revealing some non-negotiables. “6 things I personally don’t do as a nutrition coach that also lost 100 pounds,” he writes.

These Are His “No-go”s

“These are a no-go for me! There are a lot of things I used to do on my weight loss journey that I don’t do anymore…And honestly? Ditching them made losing 100 lbs (and keeping it off) way easier. Here are a few things I personally don’t do as a nutrition coach who’s been through it,” he writes.

He Doesn’t Fast

“I don’t fast,” he says about the first thing he avoids. “Tried it. Hated it. It just made me overeat later and tanked my workouts. Now? I eat when I’m hungry, my workouts are way better, and my energy is far more stable.”

He Doesn’t Spends Hours in the Gym

The second thing he doesn’t do? “I don’t spend hours in the gym,” he continues. ”I lift about 4 hours a week (sometimes less). I hit 7-10k steps daily and sprinkle in some cardio here and there. Getting in shape doesn’t have to feel like a second job.”

He Doesn’t Drink Black Coffee

“I don’t drink my coffee black,” is the third habit. ”I like a splash of creamer. And guess what? That’s fine. A little creamer isn’t the reason people struggle with fat loss.”

He Doesn’t Do Fad Diets

“I don’t eat my food off a wooden cutting board. Translation: I don’t do fad diets,” he continues. “If a diet claims to be the healthiest way to eat, it’s a solid red flag. Most diets have some solid principles—like eating more protein or whole foods—but if it’s extreme or makes everyday foods feel ‘off-limits,’ it’s probably not sustainable.”

He Doesn’t Overly Restrict

The next thing he doesn’t do? “I don’t overly restrict,” he says. ”The second I stopped telling myself ‘I can’t have that,’ I stopped the restrict-binge cycle. When nothing was off limits, balance got way easier, and life got more enjoyable,” he says.

He Doesn’t Beat Himself Up

“I don’t beat myself up after eating like an a-hol,” he essays. “One meal doesn’t ruin your progress—just like one healthy meal doesn’t magically transform your body. I move on by getting back on track with my next meal, and don’t even think twice.”

His Bottom Line: Stick to Sustainability

“The key? Sustainability over extremes. If it’s not something you can do forever, it’s probably not the best strategy for you,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

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


I Focused on Changing My Diet

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

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

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

I Implemented Volume Eating

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

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

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

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

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

I Practiced Self-Discipline

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

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

I Maintained a Positive Mindset

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

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

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

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

I Exercised

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

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

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She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

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 weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.


Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

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"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

@thecertifiedhypegirl

What are you waiting for?!!!   Get your butt into my bio, click the link, and sign up to get the Black Friday deal of the century!    The last weight loss program you’re ever going to need to buy!     I developed my Weight Loss Mindset Makeover program to help you enjoy the process of losing weight while LOVING your body at every stage!     I’m giving a HUGE discount this Friday and some awesome freebies to help you get started!!!     And if my before and after doesn’t convince you, just wait and see when I do it all over again after Baby #2 arrives in June!     Don’t wait though: this deal will not be available then!!!!     Come join The Certified Hype Crew and build the life of your dreams in the body you’ve always wanted!!!     Who wants to be a Hype Girl?!?! 👇🏻👇🏻👇🏻 Drop a 🎉🎉🎉 if you want this for YOU!    #weightloss #howtoloseweight #weightlosstips #weightlosstipsandtricks #motivation #weightlossmotivation #inspiration #weightlossinspo #weightlosscommunity #postpartumweightloss #healthyweightloss #naturalweightloss #postpartum #postpartumbody #postpartumjourney #csectionrecovery #csection #motherhood #mindset #weightlossmindset #nutrition #weightlosscoach #weightlossmentor

Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

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"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

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Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

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"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

Young woman looking into the fridge, feeling hungry at nightShutterstock

To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

TikTok influencer Liza (@lizamarie_fit) lost 140 pounds and kept it off—and she lost the first 100 pounds without setting foot in a gym. So how did she not only lose the weight but maintain it three years later and counting? Liza made two simple lifestyle changes that led to 40 pounds being lost in the first couple of months alone—here’s exactly how she did it.


She Walked Every Day

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

Liza started walking every single day, before getting an activity tracker and making sure she was hitting at least 10k steps a month. “Every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend. And I did that for two months,” she says. “That is the first time I ever saw a chunk of weight go down.”

No More Junk Food

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

Liza cut out junk food and started eating at home. “I was eating the majority of meals at home and I was walking every day,” she says. Studies show people who cook and eat at home tend to make healthier choices.

RELATED: 7 Bodyweight Exercises You Can Do Anywhere to Drop Pounds

Calorie Deficit

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Thanks to Liza’s walking and diet, she had a calorie deficit, which is crucial to weight loss. “It’s the secret sauce for weight loss,” she says. “When it comes down to losing weight, it doesn’t need to be that complicated.”

Working Out

Liza_Marie_lizamarie_fit3lizamarie_fit/TikTok

Liza started working out a couple of months into her weight loss journey, excited by the progress she was making. “I would do around two to three at-home workouts a week,” she says. “Which is why I love all my ‘shy girl’ workouts that I share, just to prove to women that you don’t need a crazy gym membership. You don’t need to be doing the craziest workouts to see results.”

Tracking Macros

Liza_Marie_lizamarie_fit4Liza Marie Fit/Facebook

Liza started tracking the carbs, fat, and protein in her food after she lost 80 pounds and wanted to learn more about nutrition. “I was like let’s hop on the train, let’s take this even further,” she says. “I’m still weighing a lot, I’m still in the 200s, and I want to get to one-derland.”

Protein Goals

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Liza focused on maintaining her calorie deficit and hitting her protein goals. “I was trying really hard to hit my protein goal and I was trying really hard to stay within my calorie deficit but I was not perfect,” she says. “There were days when I went over a bit, there were days I went under a bit.”

RELATED: Look and Feel 10 Years Younger in 8 Weeks Naturally

Realistic Goals

Liza_Marie_lizamarie_fit2lizamarie_fit/TikTok

Liza wasn’t hard on herself during her weight loss journey. “If you are striving for perfection you are setting yourself up for failure,” she says. “Doing little things one by one over time and not giving up is what got me here today.”

💪🔥Body Booster: The most simple changes, when made consistent and sustainable, yield results.

@lizamarie_fit

I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown

Lindsay Dudley lindsay_dudley_
Copyright Lindsay Dudley/Instagram
Evidence-Based

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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 struggling to lose those last few pounds and shed your final layer of fat? Lindsay Dudley is a cortisol coach who helps moms over 40 increase energy, decrease stress, and accelerate weight loss goals by regulating cortisol levels. She often shares her tricks and secrets for dropping pounds. In a new Instagram post, she discusses getting rid of stubborn body fat. “The secret to losing that last layer of fat,” she says, revealing the three tips.

You’re Cutting Calories and Doing Cardio, But the Scale Isn’t Moving

“Does this sound familiar,” she writes. “You’re cutting calories and eating less, but the scale just won’t move—or worse, it’s creeping up. You’re grinding through tough cardio sessions, yet that belly fat seems to have taken up permanent residence. You feel like you are doing all the right things, but the weight keeps piling on.”

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Your Body Might Be in Fat Storage Mode

“Here’s what might be happening: Your body could be in fat-storage mode, and there’s actual science to explain it. Sometimes the very habits we think are helping us can actually work against us,” she says. “What I do and recommend to my clients to achieve sustainable results,” she adds, revealing the three habits.

Eat Enough Protein

“Ensure you’re eating enough protein! Protein is essential for fat loss because it preserves muscle, boosts metabolism, and keeps you feeling full. Aim to eat 0.8 to 1 gram of protein per pound of body weight daily to support fat burning and maintain lean muscle,” she 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.

Ditch the Endless Cardio

Next, “ditch the endless cardio!” she says. “Overdoing it on high-intensity workouts can raise cortisol levels, which encourages belly fat. Swap some of those sessions for strength training to build muscle and boost fat burning—even while you rest.” 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

Balance Your Hormones

The third tip? “Balance your hormones!!! As we age, hormones (like cortisol) have a huge impact on fat storage. The right nutrition and supplements to support hormone health can make a big difference.”

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These Three Things Were Game-Changing for Her

She maintains that doing these things was the ultimate game-changer. “These small shifts helped me lose 6 pounds and keep it off at 43 even after having two incredible boys!! Once I made the changes, everything started to fall into place,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

LOS ANGELES - FEB 28:  Leslie Bibb arrives at the Harper's Bazaar Celebrates The Launch Of The Dukes of Melrose Event at the Sunset Tower on February 28, 2013 in West Hollywood, CA
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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.

Leslie Bibb has been stealing scenes this season on This White Lotus as part of the salacious swimsuit-clad friend trio, which includes Michelle Monaghan and Carrie Coon. A few things you might not know about the gorgeous blonde actress? One, she is married to her White Lotus costar Sam Rockwell, whom she has been with for over 15 years. Two, she has been acting for nearly 30 years. Brace yourself for number three: In November, she turned 50. If you are curious how she manages to look half her age, Body Network rounded up her top diet and fitness habits.

She Hydrates in the Morning

Bibb starts her day by hydrating. “I try to drink water first thing in the morning. Sometimes it's hard, I try to get as much water in me, at least like 20 ounces so I can check that off the list. As Sam likes to say, I hydrate,” she told The Zoe Report.

She Does Yoga

“I am a morning person, by the way, so I like to get up early and I like to listen to some jazz. And then I try to do yoga with my yoga teacher, this wonderful teacher in Los Angeles, Jenny Brill. It just gets me back in my body,” she told TZR. “I think yoga is like a treat for myself because I do a private [lesson], which is nice.” She added: “Yoga for me has been a really centering, good thing.”

RELATED:20 Superfoods for People Over 50

She Meditates

LOS ANGELES, USA. February 10, 2025: Leslie Bibb at the season 3 premiere for HBO's The White Lotus.​She Hydrates in the MorningShutterstock

Leslie likes to get her zen on. “I always try to meditate. I've done a meditation class. I have a mantra. I have it all. But it's hard sometimes. My brain can get a little busy,” she says.

She Makes Her Own Hummus and Curries

Leslie Bibb and Sam Rockwell at the Los Angeles premiere of 'Tag' held at the Regency Village Theatre in Westwood, USA on June 7, 2018.

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She also confessed that her “new obsession” is cooking, particularly two things. “One is instead of buying cans of beans, doing an old school dry beans: soaking them overnight, and then making my own hummus so I'm not buying it. Doing it truly from scratch, so if I'm making chili, all my beans are dry, and then it's nothing from a can. Then the second thing I've really gotten into is learning how to make curries. I would say that coconut milk, and coconut cream, and curries have become my new obsession in the kitchen. I'm obsessed with making a Thai Curry,” she told TZR.

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

She Invests in Cooking Gadgets

LOS ANGELES - JAN 10:  LESLIE BIBB ABC All Star Winter TCA Party 2012  on January 10, 2012 in Pasadena, CA

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She also invests in cooking gadgets to make healthy eating easier. “My Ninja is my thing. It's a go-to ... And I don't even think I've scratched the surface of what it can do. I make my own pesto, I make my own hummus, the other day I made from scratch cauliflower soup. And this is the other thing, I'm really into making my own broth. I do my own vegetable stock or my own chicken stock. It's so silly and corny, but I love it. I have a thing about opening a fridge and seeing a full fridge or a full freezer, like the way my aunts and my mom always used to have when I was a kid. It just makes me feel faith, and like I'm taken care of if there's food in the house in that way,” she says.

She Drinks Her Greens.

PARK CITY, UT-JAN 28: Actress Leslie Bibb attends the "Don Verdean" premiere at the Eccles Theater during the 2015 Sundance Film Festival on January 28, 2015 in Park City, Utah.

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Bibb told New York Magazine that she loves Athletic Greens. “The first thing I do in the morning is drink this. I love that it simplifies taking a ton of supplements. It doesn’t have a weird taste to it,” she says. “The color green gets a really bad wrap. Dare I say there’s a hint of vanilla in this, but it doesn’t taste the way it looks.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maxie Haase maxiehaase
Copyright maxiehaase/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

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High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.