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

7 Ways to Lose 25+ Pounds Without Taking Weight Loss Drugs, Says Expert

Her plan involves eating more – not less – food.

Dominique_Sottile_lifting_queen_dom1

Dominique Sottile (@lifting_queen_dom) is a weight loss coach, trainer, and social media influencer who has amassed a large following across multiple platforms for sharing insider advice on how to burn fat and lose weight in a “realistic” way. In a new video, she explains how you can lose 26 pounds without taking weight loss pills – but simply through hard work and fueling your body with the fuel it needs to thrive. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her advice.


A Woman Is Struggling to Lose Weight

Dominique_Sottile_lifting_queen_dom3lets_dom_inate/Instagram

Dominique reads an email from a woman struggling to lose weight. “I weigh 176 pounds. This is the heaviest I've ever weighed. I'm depressed, sad, and would ideally like to weigh 150 pounds,” it says. She goes on to explain that she is eating 140 grams of protein, 80 to 100 carbs, and 35 grams of fat. She also drinks green powder daily. “I know you're probably not going to like those macros,” the email continues. She adds that she is losing “some weight” and doing an hour of cardio daily, “but I feel so bloated and puffy and tired no matter what I eat or how little I eat.”

First, Supplements and Green Powder Won’t Help You Lose Weight

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

First, Dominique points out that green powder and supplements are going to “fix the problem” like changing your lifestyle will. “These weight loss pills, do you think you just taking these weight loss pills and not exercising and looking at your diet means you're going to lose weight? No. Just like taking greens powder, A greens powder is a good supplement for you to take if you are not drinking greens throughout the day. That is why I say take a greens powder in the morning. If you know that you don't like vegetables or put it in a smoothie, if you know you are lacking on your greens, this is not going to solve your bloating or your issues. This is just giving you extra greens throughout the day,” she says.

She Isn’t Eating Enough

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

She adds that 80 to 100 grams of carbs is not the right number. “We know her current macros are 140 protein, 80 to 100 carbs and 35 fat. We know that she is bloated, puffy and tired, and she is only doing cardio. The calories for 140 to 80 carb and 35 fat is going to be 1195 calories, and then if she was eating a hundred carbs on a higher carb day, that's still only 1275 calories,” she says, pointing out that it probably isn’t enough for her especially if she is doing an hour of cardio daily.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

She Has No Energy to Run On

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

She points out that if you are tired, bloated, only doing cardio, and suffering from inflammation, it’s probably because your body isn’t getting the nutrients it needs. Therefore it has no energy to run on.

She Recommends Strength Training

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“Here's what we're going to do,” she says. “You can keep in some cardio if she truly loves it, but she's going to strength training three times a week.”

She’s Also Going to Bump Up Her Carbs and Fat

Dominique_Sottile_lifting_queen_dom2lets_dom_inate/Instagram

She also recommends bumping up her carbs to 50 and fat to 45. “She can stay at 140 protein for now. That gives her a total of 1565 calories,” she continues. “As time goes on and she increases her activity, we will increase her food as well.” She explains that this will help her lose fat and not muscle, now that she is also strength training. “If you want to look toned, okay, and you want to have a six pack and you want to be lean, you know how you're going to do that. By losing fat,” she continues. As she starts exercising more, she will increase her food. “This is going to help with her bloating, with her digestion, with her being tired and she'll have more energy. The fact that she can have more energy, she'll be able to strength train.”

She Will Start Noticing a Difference and Keep Going

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“When she starts strength training, she'll notice she's losing inches. When she's losing inches, she'll notice her clothes are fitting better. When her clothes are feeling better, she'll notice that she has more confidence. When she has more confidence, she will keep going because it feels so dang good, and then we can keep upping her calories and her food until she's at a steady place where she is not struggling to eat 1195 calories,” she says.

Bottom Line: Don’t Fear Food, It Can “Heal You”

Dominique_Sottile_lifting_queen_dom4lets_dom_inate/Instagram

She concludes by telling her followers that “you do not want to live the rest of your life being fearful of food. You do not want to live the rest of your life feeling bloated, bloated to the point where you're so scared to eat because all you do is bloat. You do not want to live the rest of your life being tired and hungry and starving and moody and always needing energy, drinks and caffeine, and always needing to take a nap. You are going to miss out on so much in life. When you are fearful to live life, this is all holding you back. You having a toxic relationship with food. Food is medicine. Food can heal you. Food is fuel. This will help you achieve your goals. Life is meant to have energy and enjoyment and love and confidence.”

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

Lose Weight in a Sustainable Way

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

She adds that if you lose weight in a sustainable way, you can be happy. “Stop doing things that lead you into being miserable. You deserve to be happy. You deserve to have your dream body. You deserve to have it all, and you can. It's not too late. You're not too old. These are all narratives that you tell yourself.”

Collingwood Agrees That She Isn’t Eating Enough

tara_collingwood6dietdivatara/Instagram

Collingwood agrees that the woman in the email isn’t eating nearly enough and is too low on carbs and fat. “Definitely increasing both of these and spreading that out throughout the day is a great idea to give her more energy,” she says.

RELATED: The #1 Cause of "Hidden" Fat, According to Science

She Also Maintains That She Exhausting Herself With Cardio

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Also, she confirms that she is “exhausting herself” with one hour of cardio per day and her body has probably adjusted to it. “Reduce the cardio, increase the intensity of it with some intervals and cut it to 30 minutes,” she says. “Definitely add strength training to the routine and 3 times per week is a great recommendation.”

She May Be Bloating From Her Diet

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

She adds that she may be feeling bloated from eating low carb foods (sugar alcohols), from carbonated foods, “or just that the gut microbiome is off from years of dieting,” Collingwood adds. “Add some probiotics and fiber to keep things moving.”

Body Booster: If you are struggling to lose weight, rethink your approach to diet and fitness. Maybe you aren’t eating enough or doing the right type of exercise.

@lifting_queen_dom

Weight loss should be healthy, nutrition is medicine. #weightloss #healthyweightloss #fatloss #fatlosstips #fatlosstipsandtricks #fatlosshelp #fatlosschallenge #macros #iifym #macrotracking #onlinecoach #nutrition #macros #trackingmacros #calories #trackyourcalories #reverse #reversediet #howtoreversediet #weightlossmotivation #motivonal #inspire #healthy #healthyhabits #healthyeating #inches #loseinches #howtoloseweight #howtolosefat #workout #exercise #lift #strengthtraining #strengthtran #fyp #foryou #foryoupage #fypage #explore #explorepage✨

More For You

Evidence-Based

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

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

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

Do you want to lose 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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 struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.


She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” 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.

Fact-Checked

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

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

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

Do you want to lose a pound in just three days? It may be easier than you think, claims one expert. Alex, aka @alexxandra.fitt, is a fitness trainer and influencer whose goal is “helping women lose weight without the restrictions.” In a new social media post, she reveals how she helped one of her clients lose 10 pounds in just 30 days. “My client Lexi lost 10lbs in her first month of working together, and I’m gonna tell you exactly how she did it so you can too,” she says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.


Creating an Eating Schedule

Alexandra_alexx.fitt20alexxandra.fitt/Instagram

The first tip is creating an eating schedule. “Pack your meals to work,” she says. “This helped Lexi a lot with her binge eating because she was eating throughout the day!”

Body Network’s Expert Weighs In

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

“Planning and preparing food ahead of time can really help with preventing eating out and having healthy food on hand,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Remember to pack snacks as well as lunch to keep you going all day.”

Walk for an Hour Daily

Alexandra_alexx.fitt18alexxandra.fitt/Instagram

Next up, get your steps in. “Go for a one-hour walk every day. If you can’t get 10,000 steps, do an hour walk at least. This can be broken up into two 30-minute walks as well,” she recommends.

RELATED:15 Ways to Lose Weight Every Weekend

Body Network’s Expert Weighs In

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

“Our lives have become so sedentary, and it is sending our metabolism into a tailspin and reducing the number of calories we burn significantly,” says Collingwood. “Moving your body with a walk or small bouts of exercise every day is necessary to counteract all of the sitting we are doing.”

Also, Exercise Three Times a Week

Alexandra_alexx.fitt12alexxandra.fitt/Instagram

“Do some type of exercise three times a week. This can be at home, Pilates class, yoga anything,” she recommends. “Lexi lost another 8 pounds in a month when she consistently followed the workouts I gave her.”

RELATED: This Is the Best Time of the Day to Exercise, According to Science

Body Network’s Expert Weighs In

Young woman is practicing yoga at mountain lakeShutterstock

“When we lose weight, we lose fat but also muscle tissue,” explains Collingwood. “Doing resistance based exercise like lifting weights, bodyweight exercise, yoga, or pilates type workouts can help to maintain or even potentially build muscle instead of losing it during our weight loss journey.”

RELATED:10 Quick Exercises to Firm Up Loose Skin in 10 Days

Cut Soda and Fried Food Out

Alexandra_alexx.fitt19alexxandra.fitt/Instagram

Next up, clean up your diet. “Lexi was a huge soda addict. She cut out soda slowly and switched to sparkling water. Fried foods was a NO go as well she was committed,” she says.

Body Network’s Expert Weighs In

Assorted Organic Craft Sodas with Cane SugarShutterstock

“Regular sodas are the number one source of added sugar in our diets,” agrees Collingwood. “It is not filling and provides nothing but sugar. Sparkling water is hydrating and provides zero calories. Fried foods are laden in oil, which is extremely calorie dense and not conducive to weight loss.”

Consume More Protein

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

Her final tip? “Protein baby,” she says. “I gave Lexi a meal plan with 140g of protein to eat a day she weighed 160 lbs at the start and dropped down to 142 lbs.”

RELATED:20 Possible Ozempic Side Effects

Body Network’s Expert Weighs In

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

“Protein is essential but everyone needs different amounts,” explains Collingwood. “140 grams of protein for a woman is a lot of protein and may be difficult to achieve especially when on a weight loss diet.”

💪🔥Body Booster: Combine weight loss with resistance exercises like strength training, yoga, or Pilates to keep your muscles strong and healthy throughout your journey.

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.

Dominique Sottile (@lifting_queen_dom) is a weight loss coach, trainer, and social media influencer who has amassed a large following across multiple platforms for sharing insider advice on how to burn fat and lose weight in a “realistic” way. In a new video, she explains how you can lose 26 pounds without taking weight loss pills – but simply through hard work and fueling your body with the fuel it needs to thrive. We also asked The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her advice.


A Woman Is Struggling to Lose Weight

Dominique_Sottile_lifting_queen_dom3lets_dom_inate/Instagram

Dominique reads an email from a woman struggling to lose weight. “I weigh 176 pounds. This is the heaviest I've ever weighed. I'm depressed, sad, and would ideally like to weigh 150 pounds,” it says. She goes on to explain that she is eating 140 grams of protein, 80 to 100 carbs, and 35 grams of fat. She also drinks green powder daily. “I know you're probably not going to like those macros,” the email continues. She adds that she is losing “some weight” and doing an hour of cardio daily, “but I feel so bloated and puffy and tired no matter what I eat or how little I eat.”

First, Supplements and Green Powder Won’t Help You Lose Weight

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

First, Dominique points out that green powder and supplements are going to “fix the problem” like changing your lifestyle will. “These weight loss pills, do you think you just taking these weight loss pills and not exercising and looking at your diet means you're going to lose weight? No. Just like taking greens powder, A greens powder is a good supplement for you to take if you are not drinking greens throughout the day. That is why I say take a greens powder in the morning. If you know that you don't like vegetables or put it in a smoothie, if you know you are lacking on your greens, this is not going to solve your bloating or your issues. This is just giving you extra greens throughout the day,” she says.

She Isn’t Eating Enough

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

She adds that 80 to 100 grams of carbs is not the right number. “We know her current macros are 140 protein, 80 to 100 carbs and 35 fat. We know that she is bloated, puffy and tired, and she is only doing cardio. The calories for 140 to 80 carb and 35 fat is going to be 1195 calories, and then if she was eating a hundred carbs on a higher carb day, that's still only 1275 calories,” she says, pointing out that it probably isn’t enough for her especially if she is doing an hour of cardio daily.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

She Has No Energy to Run On

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

She points out that if you are tired, bloated, only doing cardio, and suffering from inflammation, it’s probably because your body isn’t getting the nutrients it needs. Therefore it has no energy to run on.

She Recommends Strength Training

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“Here's what we're going to do,” she says. “You can keep in some cardio if she truly loves it, but she's going to strength training three times a week.”

She’s Also Going to Bump Up Her Carbs and Fat

Dominique_Sottile_lifting_queen_dom2lets_dom_inate/Instagram

She also recommends bumping up her carbs to 50 and fat to 45. “She can stay at 140 protein for now. That gives her a total of 1565 calories,” she continues. “As time goes on and she increases her activity, we will increase her food as well.” She explains that this will help her lose fat and not muscle, now that she is also strength training. “If you want to look toned, okay, and you want to have a six pack and you want to be lean, you know how you're going to do that. By losing fat,” she continues. As she starts exercising more, she will increase her food. “This is going to help with her bloating, with her digestion, with her being tired and she'll have more energy. The fact that she can have more energy, she'll be able to strength train.”

She Will Start Noticing a Difference and Keep Going

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“When she starts strength training, she'll notice she's losing inches. When she's losing inches, she'll notice her clothes are fitting better. When her clothes are feeling better, she'll notice that she has more confidence. When she has more confidence, she will keep going because it feels so dang good, and then we can keep upping her calories and her food until she's at a steady place where she is not struggling to eat 1195 calories,” she says.

Bottom Line: Don’t Fear Food, It Can “Heal You”

Dominique_Sottile_lifting_queen_dom4lets_dom_inate/Instagram

She concludes by telling her followers that “you do not want to live the rest of your life being fearful of food. You do not want to live the rest of your life feeling bloated, bloated to the point where you're so scared to eat because all you do is bloat. You do not want to live the rest of your life being tired and hungry and starving and moody and always needing energy, drinks and caffeine, and always needing to take a nap. You are going to miss out on so much in life. When you are fearful to live life, this is all holding you back. You having a toxic relationship with food. Food is medicine. Food can heal you. Food is fuel. This will help you achieve your goals. Life is meant to have energy and enjoyment and love and confidence.”

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

Lose Weight in a Sustainable Way

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

She adds that if you lose weight in a sustainable way, you can be happy. “Stop doing things that lead you into being miserable. You deserve to be happy. You deserve to have your dream body. You deserve to have it all, and you can. It's not too late. You're not too old. These are all narratives that you tell yourself.”

Collingwood Agrees That She Isn’t Eating Enough

tara_collingwood6dietdivatara/Instagram

Collingwood agrees that the woman in the email isn’t eating nearly enough and is too low on carbs and fat. “Definitely increasing both of these and spreading that out throughout the day is a great idea to give her more energy,” she says.

RELATED: The #1 Cause of "Hidden" Fat, According to Science

She Also Maintains That She Exhausting Herself With Cardio

Tired,Runner,Rest,Running,recover,jogging,exerciseShutterstock

Also, she confirms that she is “exhausting herself” with one hour of cardio per day and her body has probably adjusted to it. “Reduce the cardio, increase the intensity of it with some intervals and cut it to 30 minutes,” she says. “Definitely add strength training to the routine and 3 times per week is a great recommendation.”

She May Be Bloating From Her Diet

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

She adds that she may be feeling bloated from eating low carb foods (sugar alcohols), from carbonated foods, “or just that the gut microbiome is off from years of dieting,” Collingwood adds. “Add some probiotics and fiber to keep things moving.”

Body Booster: If you are struggling to lose weight, rethink your approach to diet and fitness. Maybe you aren’t eating enough or doing the right type of exercise.

@lifting_queen_dom

Weight loss should be healthy, nutrition is medicine. #weightloss #healthyweightloss #fatloss #fatlosstips #fatlosstipsandtricks #fatlosshelp #fatlosschallenge #macros #iifym #macrotracking #onlinecoach #nutrition #macros #trackingmacros #calories #trackyourcalories #reverse #reversediet #howtoreversediet #weightlossmotivation #motivonal #inspire #healthy #healthyhabits #healthyeating #inches #loseinches #howtoloseweight #howtolosefat #workout #exercise #lift #strengthtraining #strengthtran #fyp #foryou #foryoupage #fypage #explore #explorepage✨

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.

Hanji (@coachedbyhajni) is an online diet and fitness coach who has built up a serious following on TikTok. Most of her videos offer helpful tips and tricks about how to lose weight via diet and nutrition. In one viral video, she reveals "how to lose weight really fast. I mean, dropping five to ten kilos (11-22 pounds) in about a week fast," she exclaims. But later, she points out unwanted side effects that such crash diets can cause, adding tips for a healthy and sustainable weight loss journey. We also asked Body Network's Resident RDN, Tara Collingwood, to assess Hanji's suggestions.


Cut All Carbs

@coachedbyhajni

I want to call these efficient girl weight loss tips 🥰 #weightlosstips #weightlosshacks #lazygirlfitness #lazygirlweightloss #lazygirlworkout #weightlossjouney #fatlossjourney #loseweightqickly #fastweightloss #quickweightloss #fatlosstips #femalefitnessmotivation #shygirlfitness #shygirlworkout #femalefitnesscoach #femalefitnesscoaching

“So firstly, here's what you're going to do. You want to cut out all carbs, no pasta, no bread, no potato, no sugar, no nothing. You want to make sure that all of your meals are veggies and protein,” says Hanji.

Exercise for 90 Minutes a Day

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

“Secondly, what you want to do is work out twice a day for 45 minutes at least, and make sure that it's all cardio based to burn as many calories as possible,” Hanji continues.

Practice Intermittent Fasting

The clock is at 12:00 noon for lunch in a wooden dish.Shutterstock

The third thing that she suggests is fasting. “Make sure that you're only eating in a small window every single day, or you can do alternate day fasting and you can stay hydrated in the meantime and drink all the caffeine to keep your energy levels high. But make sure that you're doing this,” Hanji maintains.

But There Is a Big Catch

overweight woman on scale at homeShutterstock

“If you do this, I promise that you will lose five to 10 kilos in a week,” she promises. But there is a huge catch. “But you're also going to fry your metabolism, your energy levels are going to be low, you're going to be hungry, and it's just going to ruin your hormones. You're not going to feel great. And another thing that's going to happen is that you're going to regain all the weight that you've lost plus more. So I wouldn't recommend this,” she says. The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, agrees. “This method is not sustainable for most people and can lead to long term health problems and reduction in metabolism,” she tells The Body Network.

The Right Way to Lose Weight: Start with a Slight Calorie Deficit

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“If you're serious about your progress and your health, you want to get actual lasting results, this is the way to do it. Not what I said before,” she continues. “You want to be eating in a slight calorie deficit, maybe like two to 300 calories per day, less than your usual.”

Benchmark Your Progress with Our Lean Body Mass Calculator

And, Walk

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She also suggests walking daily. “You want to be walking 7,000 to 10,000 steps every single day.

Do Resistance Training

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“You want to be resistance training because that is going to help maintain lean muscle so you don't end up looking like a deflated balloon by the end of your diet,” she continues.

Make Sure to Hydrate

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She also emphasizes the importance of drinking water. “And you want to stay hydrated,” she adds.

Minimize Stress

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Your mental health is also a factor if you want to lose weight. “Make sure that your stress levels are low,” Hanji says.

Get Lasting Results in a Healthy Way

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“That is how you're going to get lasting results in a healthy and sustainable way. And I know that this is the boring way, but you're actually going to get results that last a lot quicker than if you started and stopped all the time and regained all the weight every time you stopped,” she points out. Collingwood completely agrees. “The more sustainable second approach may not work as quickly but overall will be better for health and long term keeping the weight off. It’s sustainable and reasonable,” she says. “Staying committed to doing it on a regular basis is the key! Slight calorie deficit is good because it can produce weight loss but you won’t be starving and cranky. Getting more steps gets your metabolism going and burns a few more calories. Building muscle helps with metabolism and also helps with balance and just simply activities of life.”

💪🔥Body Booster: Don’t be tempted by rapid weight loss hacks. If you are committed to losing weight and keeping it off, focus on maintaining a calorie deficit and exercising daily. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Evidence-Based

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

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

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

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

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First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

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Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

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Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

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Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

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

Build a Balanced Plate

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Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Evidence-Based

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

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

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

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

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

2. Creamy Avocados

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

3. Surprising Brussels Sprouts

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

4. Fiber-Rich Asparagus

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

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

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

6. White Fish Varieties

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

7. Lean Chicken

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

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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

9. Filling Oats

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

10. Protein-Packed Greek Yogurt

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

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

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

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

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

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

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

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

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

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

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

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

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

She Weighs Herself Daily

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

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

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