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Lauryn Bosstick Reveals the 12 Secrets to Her 60-Pound Weight Loss

Here is everything she did.

Leah Groth
By Leah GrothJun 18, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothJun 18, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Lauryn Bosstick is opening up about her weight loss. In a new social media post, The Skinny Confidential podcaster and author reveals exactly how she transformed her body after having a baby. “How I lost 60 pounds, post-pregnancy,” she writes in the Instagram post, sharing a before-and-after photo highlighting her amazing transformation. Here is everything she did to get into shape.

She Started Lifting Weights

Lauryn reveals that she started weight-lifting. “I lift heavy weights like 4x, sometimes 5x, a week. weight-lifting completely shrinks body composition, which has been wild to watch,” she wrote.

Building Muscle Is “Key” As We Age

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According to Lauryn, she has “been doing this consistently for 2 years.” She also added that “it’s not overnight, but my God it works. building muscle is key as we age,” she said. “I am VERY MUCH passionate about talking about weight-lifting for women- i feel like it needs better PR?”

RELATED:I Lost 45 Pounds and Kept It Off With These Simple Changes

Why Strength Training Is a Great Workout

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

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

Coffee Plus Raw Milk

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Lauryn starts her day with “a cup of coffee with an inch and a half of raw milk,” she says. “It’s filled with vitamins and minerals, plus the perfect amount of protein.”

Eggs for Breakfast

Three poached eggs with egg yolk on a white plate on a marble board and golden forksShutterstock

Lauryn continues packing in the protein at breakfast. “My first meal is typically three farmers market eggs,” she says. “I don’t have a specific diet though- I eat what I like.”

Lots of Meat

She continues eating lots of protein at lunch and dinner, revealing that “every single day for the last two years” she eats “a huge bowl of meat” – organs and all. “I like the ‘ancestral blend’ so I get all the organs (liver !) too. the amino acids in meat have also grown my hair to the point where I don't need to wear extensions anymore. after eating like this, my body craves meat every single day.”

Hydration

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

Lauryn also prioritizes hydration. Another one of her “random daily habits” is drinking electrolytes with lemon water “every morning before coffee.”

Walking

Woman exercise walking in the park listening to music with headphoneShutterstock

She also gets her steps in. “I walk every single day outside in the morning. Before bed, I try to walk too, so I essentially bookend the day with walking,” she says.

Sleep

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Lauryn claims that rest is also essential. “I prioritize sleep,” she says. “We are a family that sleeps- like in bed at 9 pm at the latest. speaking of priorities.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:What Happens to Your Body When You Stop Emotional Eating

Meditation

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And she makes sure to get her zen on. “I prioritize my peace- meditation,” she says. She also does breathwork. “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality

Pilates

A young woman in sportswear does Pilates on a reformer, lifting her leg up.Side view.Pilates, a pilates reformer class.Healthy Lifestyle Concept.High quality photoShutterstock

Another fitness method Lauryn attributes to helping her slim down? Classical Pilates, she reveals. Why is pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Cold Plunges

Close up of female legs getting into ice cold waterShutterstock

Lauryn is one of the many people who swear by cold plunges. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes basic post-sport recovery.

RELATED:7 Fat Loss Benefits of the 5:2 and Fast 800 Diets by Michael Mosley

Saunas

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However, she does enjoy saunas too. Potential benefits include detoxification, increased metabolism, weight loss, increased blood circulation, pain reduction, antiaging, skin rejuvenation, improved cardiovascular function, improved immune function, improved sleep, stress management, and relaxation. However, there isn’t a lot of research backing up the claims.

Limited Alcohol

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Lauryn cut down on her drinking. “I reserve alcohol now for special occasions and vacations,” she explained.

Keep It Simple, She Says

“I wanted to share my weight loss story because if I had seen a post like this three years ago…it would’ve changed my world,” she says at the end of the post. “It becomes overwhelming when it’s too complicated. simple: weights, protein, daily habits.” 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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Mom Lost 60 Pounds and Shares 6 Bits of “Brutal Honesty” About What She Learned

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Leah Groth
By Leah GrothJan 20, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Mom Lost 60 Pounds and Shares 6 Bits of “Brutal Honesty”

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Leah Groth
By Leah GrothFeb 05, 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.

Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

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

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Samantha Costa/YouTube
Leah Groth
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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.

If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.

Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

Woman,,Balance,Weight,Scale,health,scalesShutterstock

Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

Healthy,Eating,Food,Low,Carb,Keto,Ketogenic,Diet,Meal,Plan,salmon,avocado,egg, broccoliShutterstock

She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

Amping up your protein intake may help you lose weight. 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. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

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

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.

She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

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“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Nutrition & Diet

These 3 Basics Helped Me Lose 90 Pounds

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Leah Groth
By Leah GrothAug 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Carla, 23, from Melbourne, Australia, lost 90 lbs in one year after a health scare made her reassess her relationship with food. She opened up about her weight loss journey in an interview with Truly. “At my heaviest, I weighed 230 pounds, and now I weigh 140,” she says in the viral video. “I had such a bad relationship with food. I just couldn't control myself. I would be eating way too much. I turned to food as a comfort. Men used to say that I would look prettier if I lost weight.” She also reveals the three basic things she did to lose weight and keep it off.

She Hit Bottom

Carla decided to lose weight after a health scare landed her in the hospital. “I was incredibly insecure, and I went into the weight loss journey for the wrong reasons, and it backfired on me heavily. It turned into an eating disorder, and then I ended up putting on the weight after I was laying in bed, crying all night, saying, ‘I need to make this change. I don't wanna live like this forever.’ And that was my big turning point,” she says in the video.

She Struggled With Her Weight Since She Was 12

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She was 12 or 13 when she started to realize she was overweight. “Coming into high school, you really start to care about how people see you, I find. And I just became very conscious of it,” she says. “When I was 16 years old, I lost 55 pounds, but I wouldn't say that I did it in the most healthy way. I did suffer from an eating disorder, and I also had a bit of body dysmorphia. So every time I looked in the mirror, I would just see myself as much heavier than I really was when I was just, you know, pretty underweight.”

She Suffered From Disordered Eating

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Thats what i call an investment 📈 #weightloss #weightlossjourney #motivation #glowup #fyp

“At one point, I had such a bad relationship with food. The food was very scary. It was very nerve-wracking back then to go out to eat with my friends because I just couldn't control myself. I would be either eating way too much, or I would have these urges to go to the bathroom and purge it,” she says. “I was always afraid of trying to lose weight because I was scared that I would go back into that really bad cycle and that bad mentality. But I was pretty. I would say I am. I was confident and confident enough in myself when I was overweight in 2020, and I just wanted to make sure that I knew that I was beautiful, whether I was overweight or not.”

She Ended up in the Hospital

Asian woman lying sick in hospital.Shutterstock

“I remember I was in hospital due to ulcerative colitis. I was in and out of the hospital three times in a span of a year I can remember. And I remember the last time that I was in the hospital, I was laying in bed crying all night, saying, I need to make this change. I don't wanna live like this forever. And that was my big turning point,” she explains. “And as soon as I got out of that hospital, I started doing my research on weight loss. And I tried to ingrain in my brain that we're gonna do this right this time, and we're going to do this healthy.”

First Basic That Helped Her Lose Weight: She Stopped Ordering Takeout

Courier delivery food service at home. Man courier delivered the order no name bag with food.Shutterstock

One thing she did? “I deleted all my fast food apps for no temptation at all,” she says. Prior to losing weight, she “really didn't care and I would eat whatever I really wanted and I would get a lot of Uber Eats,” she says. Now she only gets it “a handful of times a year,” adding that “it's very special every time that happens.”

Second Basic That Helped Her Lose Weight: She Did Online Workouts

Smiling woman in sportswear is sitting on the floor with bottle of water and is using a laptop at home in the living room.Shutterstock

The next basic thing that helped her lose weight? Online workouts. “I would grab my laptop, go on YouTube, search up some workout videos and follow them in my living room or even outside,” she said.

Third Basic That Helped Her Lose Weight: She Shared Side By Side Photos

“At my heaviest, I weighed 230 pounds, and now I weigh 140. For me to finally see results after two months, it felt very rewarding,” she says. “And putting those side-by-side photos of my before and after just made me more motivated to keep going,” she says.

The Response Has Been Astounding

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The response has been astounding. “I've gotten a bunch of different comments from men about my weight previously and even now. There are guys who would've never looked in my direction prior to me losing weight who now suddenly care about me. Guys that would maybe even bully me before they suddenly want to get to know who I am. I feel like showing my weight loss journey on social media shows that, literally, anyone can do it. I'm just a normal girl, normal adolescent girl, and she was just able to do it,” she says.

RELATED: 15 Ways to Lose Weight Over 50 Without Feeling Hungry

She Wants to Become Stronger

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“Losing weight working out makes me feel so much stronger. Not just physically but also emotionally and mentally. I'm excited to grow more muscle. So that is going to be, I think, the end goal at the end of the year, just building more muscle and becoming more stronger,” she says.

Know Your Goals and Hold Yourself Accountable

“You literally have all the resources that you need within yourself. Definitely holding yourself accountable, reminding yourself what your goals are daily, regularly, all the time,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom of 4 Over 30 Lost 40 Pounds in 6 Months with Daily Walks

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From Struggling Mom to Fit Influencer: How I Dropped 40 Pounds with These 3 Simple Habits
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Christopher Roback
By Christopher RobackApr 10, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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We've all been there—standing on the scale, feeling like change is impossible. For Ashley Porter, that frustration peaked when she saw the number on her scale matched what she weighed the day she gave birth to twins. As a busy mom of four in her thirties, she felt stuck in a cycle of failed attempts and disappointment. "I had done countless weight loss challenges in my life," Ashley shares in her post. "After each baby, the weight seemed to be a little more difficult to get off." But through a dedicated six-month journey involving daily walks and establishing key morning habits, Ashley not only lost 40 pounds but created a sustainable lifestyle she loves. Her story proves that it's never too late to transform your life—and shows exactly how you can do it too.

The Turning Point

Everyone reaches a breaking point before making a real change. For Ashley, October was her darkest month. "I got to the point where I felt I wasn't in control of so many areas of my life," Ashley admits. "I just felt every aspect of my life just felt sad." She had gained weight with each pregnancy and never fully lost it before the next one. When she stepped on the scale at 33 and saw she weighed exactly what she did the day she delivered twins, something inside her shifted. It was time for a change.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

The Decision That Started It All

Sometimes simply acknowledging you're unhappy creates the momentum for change. "On Halloween last year, I remember sitting down with my husband and talking about all the areas of my life that I wasn't happy with," Ashley reveals. That honest conversation became her catalyst. "In that moment, I immediately felt better. I felt happier. I felt excited," she says. By recognizing her power to choose a different path, Ashley experienced an immediate mental shift that would fuel her entire journey.

Morning Habit 1: The Daily Checklist

Ashley's transformation began with a simple tool—a daily checklist that kept her accountable. "On November 1st, I made my very first checklist and I got on Instagram and I told everyone what I was doing," Ashley explains. Her checklist included items like working out 4-5 times weekly, personal development, daily walks, 8 hours of sleep, and eliminating negativity. This morning ritual of creating and reviewing her checklist set the tone for each day. By making her commitment public, she created extra accountability that helped her follow through consistently.

Morning Habit 2: Personal Development

Starting each day with personal growth became a cornerstone of Ashley's success. "I knew I had so much mental work I needed to do, and spending time daily in personal development, meditating, and focusing on removing negativity from my life, which also included negative self-talk," Ashley shares. She began each morning immersing herself in content that supported her goals—listening to podcasts or watching motivational videos while preparing breakfast. This intentional morning practice reshaped her mindset and fueled her motivation throughout the day.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Morning Habit 3: Visualizing Her Future Self

Ashley's powerful morning visualization practice changed how she approached each day. "Imagine the highest version of yourself and start showing up as her," became the screensaver on her phone and her daily mantra. Each morning, Ashley would envision her ideal self and how that person would navigate the day ahead. "What would her morning routine look like? What time would she go to bed? How would she spend her time in the day?" she would ask herself. This morning habit helped close the gap between her current reality and her aspirations.

Daily Walks: The Consistent Physical Practice

Walking became Ashley's gateway to consistent physical activity. As part of her six-month commitment, she incorporated daily walks into her routine, making them non-negotiable. "I had to unbecome who I naturally am," Ashley admits. "Naturally, I want to stay up late and sleep in all morning. Naturally, I want to relax all day." These walks not only contributed to her weight loss but became a time for mental clarity and reinforcing her commitment to change. The simplicity and accessibility of walking made it the perfect foundation for her physical transformation.

The Decision-Making Framework

Ashley developed a powerful question that guided her choices throughout the day. "Anytime a decision in my day was to be made, I'd ask myself, what would a fit person do?" she explains. This simple framework helped her navigate temptations and stay aligned with her goals. "Yes, I would rather eat a bag of chips. And I knew that was going to give me temporary satisfaction," she acknowledges. "But consciously choosing a healthier alternative made me go to bed feeling accomplished and proud." This mindset shift transformed her eating habits without extreme dieting.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Create Your Supportive Environment

Your environment either supports or sabotages your goals. "To really completely reinvent yourself, you've got to be eating, sleeping, breathing this new lifestyle," Ashley emphasizes. She intentionally surrounded herself with content and people that reinforced her new path. "Start following accounts on social media that will inspire you every single day to stick to your new lifestyle. Unfollow anyone who maybe causes you to have negative thoughts," she advises. This environmental design made good choices easier and strengthened her resolve.

Focus On Daily Actions, Not Just Results

Ashley discovered that targeting daily behaviors, not just outcomes, accelerated her progress. "Instead of saying, my goal is to lose 20 pounds, that can be your big goal. But your goal today is to get your workout in and to stick to your meal plan," she suggests. This shift created immediate wins and deeper satisfaction. "When you do this consistently, your big goal happens by default," Ashley explains. By celebrating daily actions rather than distant results, she maintained motivation throughout her journey.

The Power of Daily Progress

The joy of transformation comes from the journey itself. "You will never be happier than when you are working towards something," Ashley insists. She found truth in the idea that "progress equals happiness," experiencing greater fulfillment with each step forward. "The day you decide to change and you wake up and you're crossing things off your checklist that are helping you move the needle towards your goals—you will never be happier," she shares. This realization kept her going even on difficult days.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

When New Habits Become Your Identity

The ultimate reward came when Ashley's new behaviors became automatic. "Eventually the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you to not make them because this is just who you are," Ashley explains. After six months of consistent effort, her healthy choices no longer felt like a struggle—they simply felt like her. The morning habits, daily walks, and mindset shifts had transformed not just her body but her identity. "This is the new you," she affirms, celebrating the sustainable nature of her 40-pound weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I'm a Bikini Competitor Who Beat Belly Fat at 50 and Here's How You Can Too

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Melissa Neill
By Melissa NeillApr 10, 2025
Melissa Neill
CEO of Body By Bikini
Melissa Neill is a weight loss coach and the founder of Body By Bikini.
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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.

That unexpected belly fat that seems to appear out of nowhere once you hit your 40s can feel impossible to lose. No matter how many sit–ups you do or salads you eat, that stubborn midsection just doesn't budge like it used to. I know exactly how frustrating this is because I've been through it myself.

As a fitness coach who specializes in helping women over 40, I discovered the real solutions to menopause belly fat through my own journey competing in bikini competitions. Back in 2018, I was struggling just like you might be now – trying all the usual methods and seeing no results until I finally cracked the code.

Today, I'm going to share the exact process that has helped over 13,000 women lose menopause belly fat – a straightforward approach you can follow to flatten your midsection in just 6–8 weeks. If you're tired of feeling uncomfortable in your clothes and ready for real solutions that work with your changing body, you'll want to read every word of what follows.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Why We Get Menopause Belly Fat

First off, I'm going to show you the shocking reasons you have gained fat around your midsection and how, once you hit the age of 40, your body has changed.

Linda is one of my clients – she was struggling with belly fat after having a child. The lifestyle she adopted was catching up with her, but she couldn't understand why. She was doing the same things she did in her younger days, but gradually her waist was expanding. She couldn't find clothes to fit, and she realised she had to make a choice to either go and buy new clothes or do something about her expanding waistline.

She decided to take action and join my program. As each week passed, she saw her waistline diminishing and lost 20 lbs. Linda was elated she had found success when it had eluded her before. You can see from these pictures and the smile on Linda's face talking about it that she was really happy with her results in just 8 weeks.

So what had happened to Linda's body, and why had she gained so much weight?

There are three things in Linda's body that were causing her belly fat and preventing her from losing weight using the traditional methods.

1. Insulin Resistance

If you try pouring water into an already soaked sponge, the sponge can't absorb any more water. That's the same as your glucose or sugar in your body – it can't be absorbed like it used to, so you get blood sugar spikes that cause fat gain.

The fat gain will typically sit around your midsection, as Linda found.

2. Loss of Estrogen

Linda's body once she hit the age of 40 is changing due to her hormones. This is because her body has lost estrogen. You can see here she started to store fat around her midsection. That's because as her body has lost estrogen, it's trying to make more, and with that, it makes more fat too. And that typically sits around her midsection. She hasn't changed anything – she has the same lifestyle habits, but her body is storing more fat because it's lacking in estrogen.

3. Loss of Muscle

There is another important thing that is happening to Linda's body, which is adding to the already expanding waistline.

Linda and every woman at this stage will find that her muscles are declining. It's declining at a rate of 1% per year once you hit the age of 40.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Why Is That Important?

Muscle is like logs I am putting on a fire—the more you have, the longer and hotter the fire burns, even when you're not stoking it.

When you have more muscle, like more logs on the fire, your body is going to burn calories without effort, just when you're sitting, resting, and sleeping.

But as you age, you are not getting that magic effect of muscle. Take me – I'm 58 – if I hadn't done anything about it, I would have lost 18% of muscle or 18% of the logs I had available to burn.

Inflammation

Let's move on to the fourth thing that is happening in your body.

When I was perimenopausal, I was suffering from 2 things I couldn't quite understand. I was getting water retention and bloating. This was during the time I was doing bikini shows, and leading up to the show, I would get really anxious about the water retention and bloating. My ankles would always swell up towards the end of the day, and my coach would order me to have my legs raised to ease this.

And the bloating would get worse throughout the day, and I would have a particular reaction to eating certain foods, like dairy and even natural sweeteners.

What was going on was inflammation, which is a huge problem for perimenopausal and menopausal women and contributes to our belly fat.

Simply put, your body becomes more inflamed as a way of healing itself. But many women experience chronic inflammation, and when left unchecked, it will lead to weight gain, joint pain, and even autoimmune diseases like Hashimoto's.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

What Doesn't Work For Belly Fat

So we've learned why we get belly fat, so I'm going to show you why some traditional methods for fat loss won't work anymore. These were methods when you were younger, and some people will even get upset and angry with the first one I'm going to talk about because they love it. But I am not talking about whether you love it, I'm talking about whether it reduces belly fat.

Do you remember the role of muscle, and loading more logs on the fire would keep the fire burning longer and hotter without effort? Well, there are some things that are going to put that fire out, like throwing cold water on it. In other words, they are going to slow your metabolism down.

Running: It’s the worst kind of exercise you can do, because you will reduce your muscle mass.

Very low carb, low calories, or extreme fasting: again, as it will result in loss of muscle, so they are going to put your fire out.

Torch Belly Fat with These Exercises

Remember that fire we were talking about and how we can add more logs on so the fire burns hotter and for longer? That is done by building more muscle. So you need to lift weights to get this magical fat burning.

But you're not going to get bulky like a bodybuilder. You're just putting back the muscle you lost through the aging process.

RELATED:5 Movement Hacks to Shed Pounds From a Sports Medicine Specialist

Lifting Weights

What happens to your body when you lift weights is that your metabolism speeds up and you are going to be burning calories when you are sitting around, sleeping, and doing everyday things.

It's not about the calories you burn when you are exercising, and it's the calories you burn throughout the day when you are lifting weights.

And that's not the only benefit of lifting weights.

Remember that sponge that couldn't soak up the water because it was full up because of insulin resistance? You can make your sponge bigger by adding more muscle. The more muscle you have, the better your body is at absorbing glucose. So lifting weights is your new friend.

Your body turns into a fat-burning machine when you lift weights.

This is why I have remained so lean for years after my initial success at transforming my body and becoming a stage competitor.

Now I strength train 4 times a week for around 45 mins to an hour per session. So I don't spend huge amounts of time working out. Some people are surprised by this.

And there are two more forms of exercise that will help you keep those logs on the fire, in other words, support your metabolism:

As well as strength training, you do want to be doing some sort of cardio, but not to the detriment of your strength training. We have already learned that too intense cardio can throw water on the fire, but there is a type of cardio that will enhance your muscles and help you put more logs on your fire….

Walking

Walking is amazing for menopausal women because it will not deplete your muscles and it's easy on your joints. You want to get in 7,000 steps per day, which will help your body burn extra calories with the minimum effort. To up your walking game, I love to add in a weighted vest, and that's what I do with my clients. It really is a game changer. Go for 10% of your body weight.

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

High Intensity Interval training

Another option is to implement High-Intensity Interval training (HIIT). But only in small amounts. You want to be doing 15–20 minutes per session, no more than 4 times a week. You can go for 30 minutes, but I wouldn't do that anymore, so you don't end up depleting your muscles.

Personally, I love HIIT, but not everyone does, so if you don't like it, stick to walking.

Eat Your Way to a Flatter Tummy

Exercise is not the only tool in your armoury when it comes to the war against belly fat. How you eat is absolutely crucial, and I am going to reveal my secret to eating, which will absolutely torch belly fat and has been so successful for the thousands of women on my programs.

So we've discovered earlier that we get inflammation & insulin resistance; so how do we tackle them?

To reduce inflammation, we need to be eating food that will fight inflammation and cutting out foods that make it worse.

That's cutting out ultra-processed foods, refined carbs, and alcohol, and instead having a diet that is rich in vegetables, fruit, and whole foods.

Foods that actively fight inflammation are berries, tomatoes, peppers, green leafy veg, green tea, oily fish, and even 70% cocoa dark chocolate.

Remember that sponge that couldn't soak up the water because it was full. You can reduce the amount of water you are sending to your sponge. The water is glucose in your body and too much if it will make your sponge overflow. So you should be eating less sugar and fewer refined carbs like white flour and swap these for whole grains and starchy veg.

Then there is an amazing food group which will put more logs on your fire like strength training.

That's Protein

Protein helps with belly fat in 2 ways:

1. Your body takes longer to break down protein, so you are burning more calories than when you eat carbs and fats

2. Protein will support strength training and is the building block to putting on muscle, so it will help with putting those logs on the fire.

You want to be getting in 1g of protein per pound in body weight, which sounds a lot, but that's eating protein at every single meal and snack.

But is eating non-inflammatory foods and increasing your protein all it takes to lose belly fat?

No, you do need to be burning more energy than you are consuming in food for this to work. In other words, you do need to be in a calorie deficit.

I know many of you ask me how many calories I should be eating. The answer is – that depends on so many things. What your goal is, how much activity you are doing, and how much you currently weigh. You also need to have a workout plan that's designed for your level of fitness, experience, and goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

About the author: Melissa Neill is a weight loss coach and the CEO of Body By Bikini

Fitness & Workouts

5 Best Walking Exercises for Burning Fat After 50

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Copyright JoshYorkGG/YouTube/Shutterstock
Josh York
By Josh YorkApr 10, 2025
Josh York
Founder & CEO of GYMGUYZ
Josh York is a Certified Personal Trainer, Founder & CEO of GYMGUYZ.
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✓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.

Walking is something most of us do every day without much thought, but it can be transformed into a powerful fat-burning exercise, especially for those over 50. Throughout my career as a personal trainer, I've seen clients lose significant weight and become happier with who they are simply by adding a daily walk to their schedule. It's an accessible workout that fits naturally into your daily routine. Ready to turn your regular walks into fat-burning sessions? Here are five exercises that will help you do just that.

Why Walking Works Best for You After 50

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Walking is a great low-impact workout option that is easy on the joints, making it a go-to exercise for people over 50. It is an extremely accessible workout that fits naturally into your daily routine, plus the intensity can easily be varied depending on the speed at which one walks, helping to burn more calories and improve fat loss. Additionally, walking aids in building and maintaining muscle mass, which is important as metabolism slows down naturally with age. Walking provides other benefits such as improved cardiovascular health, reduced risk of chronic diseases, and increased bone density.

This is a better option for people over 50 due to its low-impact nature, accessibility, and gradual progression that walking offers. High-intensity activities put stress on joints like the knees, ankles, and hips, which can increase injury risk. Walking requires no additional equipment or facilities, and you can increase the intensity or duration throughout the exercise to make it adaptable to your fitness level.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

1. Walking Lunges

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How to do it: Start standing straight up with your feet together. Take a step forward. Bend at your knees until they are at 90 degrees. Rise back up and step forward with your back leg to bring your feet back together. Repeat with the opposite leg.

Why it's beneficial: Walking lunges are beneficial because they boost metabolism and burn calories through the engagement of large lower-body muscles such as your quads, hamstrings, glutes, and core muscles. They also improve your strength, stability, and functional fitness.

Mistakes to avoid: Common mistakes to avoid when doing walking lunges are leaning forward or backward, rushing the movement, not engaging the core, and not breathing properly. These will all decrease the benefits of the exercise if performed incorrectly.

2. Power Intervals

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How to do it: Begin with a brisk walking warm-up for five to 10 minutes. Speed up your pace with a power walk for a set duration. Slow down to a more moderate pace to allow for recovery. Continue alternating between the two paces for the duration of your walk.

Why it's beneficial: This exercise elevates your heart rate to lead to increased calorie burning during and after your workout. Power intervals also provide cardiovascular benefits that include lower blood pressure, reduced risk of stroke, and overall improved cardiovascular health.

Mistakes to avoid: The most common mistake is rushing intervals. It is not a sprint; the goal is power and controlled movements to get an effective workout. On the other side, make sure you slow down during the more moderate intervals to allow your body time to rest. Most importantly, warm up before and stretch after.

3. Overhead Presses

Beautiful senior woman on a walk in the park, performs exercises with dumbbells in her hands

How to do it: Grab dumbbells or water bottles as weights. Bend your elbows so the weights are at shoulder-height in a neutral position. As you walk, press your arms straight up. Lower them back to shoulder height and repeat.

Why it's beneficial: This workout is a dual-threat that combines cardiovascular exercise with strength training to promote muscle growth and increase metabolic rate to help with fat loss. Strength training fights the natural decrease of muscle mass that comes with aging, ultimately requiring more energy to maintain than fat and a higher resting metabolic rate. Overhead presses can also aid in improving bone density to reduce one's chances of osteoporosis and fractures, plus also improve posture.

Mistakes to avoid: A common mistake is selecting too heavy a weight. Keep in mind that you want to select a weight you can maintain throughout your walk, so start light and build up as you get stronger. It is important for your posture and injury avoidance that you don't arch your back.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

4. Walking Backwards

Close up of unrecognizable young woman legs ready to run wearing sneakers and tropical leggings with palm trees

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How to do it: Find a clear and flat path. Maintain your balance by slowly and carefully lifting one foot and placing it behind the other. Bring the second foot behind the first. Repeat this rhythm for a selected distance or time.

Why it's beneficial: Walking backwards activates different muscles compared to walking forward. This generates greater calorie burn and improved cardiorespiratory fitness by forcing you to work harder, while also improving balance, stability, and flexibility. The workout hits your glutes, hamstrings, quads, and core. Additionally, it can improve your brain function by providing a change of pace and a mental challenge for you to focus on the new movement.

Mistakes to avoid: The most common mistakes are obstacles and uneven surfaces. Simply check your surroundings before beginning your workout. You will be grateful you did as it allows you to focus on the exercise and be fully in the moment without worry. Start with small steps to get a grasp of your footing through accurate distances and directions to avoid falling.

5. Calf Raises

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How to do it: Pause at pre-set intervals during your walk. Stand with your feet together. Place your arms straight by your side. Rise up on your toes and slowly return your feet to flat on the ground.

Why it's beneficial: Calf raises are beneficial in helping with muscle mass and endurance. By performing calf raises, you are building muscle tissue that burns more energy compared to fat at rest, leading to a boost in your metabolic rate when not working out. This is also essential to enhancing your physical activity and improving cardiovascular health by strengthening the muscles that pump blood back to your heart. Calf raises provide better circulation and cardiovascular function.

Mistakes to avoid: Focus on the full range of motion through slow and controlled movements. This means maintaining straight knees and avoiding bouncing or rolling your ankles.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Don’t Have Unrealistic Expectations

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When you're getting into a workout routine, it's easy to fall into some common traps. Things like skipping your warm-up, doing too much cardio, ignoring strength training, or expecting overnight results can really hold you back. It’s also important to stay consistent, fuel your body with the right nutrition, and keep track of your progress. These little things make a big difference—and skipping them can make it way harder to see the results you’re working for.

How to Start Your Fat-Burning Walking Routine

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Start by focusing on consistency and gradual progression to find a routine that works for your body and schedule. You don't want to overdo it early on, so start slow and build up as you start to feel more confident. Small steps will help build big results over time.

I highly recommend walking, whether with a friend or by yourself – it is simple and effective. By incorporating these exercises into your walks, you'll maximize your fat-burning potential and enjoy all the benefits walking has to offer. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

About the author: Josh York is a certified personal trainer and the founder of GYMGUYZ

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