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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

Woman sleeping in a bed in a dark bedroomShutterstock

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
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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
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY 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
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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

@carlavisentin_

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

Over 50? Here’s How Much Protein You Need to Rebuild Lost Muscle

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
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Christopher Roback
By Christopher RobackApr 18, 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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After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Walking and 5 Other Habits That Transformed Her Body After Losing 45 Pounds

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackApr 18, 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.
See Full Bio
✓Evidence-Based

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

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

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

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

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Christopher Roback
By Christopher RobackApr 17, 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.
See Full Bio
✓Evidence-Based

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

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

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

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

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One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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