Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

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        Fastest Way to Lose 30 Pounds, According to a TikTok Influencer
    These three tips will have you losing weight in no time, she claims. 
By Leah GrothFeb 06, 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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calibabyoficial/Instagram
By Leah GrothFeb 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Carmen Batres (@calibabyofficial) is a singer and influencer who has built up a large following on social media. She regularly shares videos about how she lost weight and totally transformed her body by making a few simple diet and fitness changes. In one viral video, she shares the fastest way to drop weight fast. “The fastest way to losing 30 pounds. Here are my top three tips,” she says in the clip. 
Drink 64 Ounces of Water Per Day@calibabyoficialI’m so excited for your journey and to be a part of your development it health and fitness! Start with my top 3 tips and you will see amazing results! #weightlossforbeginners
“Number one, I want you to drink 64 ounces of water every day,” says Carmen. “You can find this bottle on my Amazon storefront. Honestly, I love it. You get up every day. You fill it up with your water, you put some electrolytes in it. You can also put cucumbers, whatever, make it fun, but make sure you're drinking this during the day,” she says. 
Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs 
Why You Should Listen to Carmen About HydrationShutterstock
Experts are unanimous that drinking enough water is crucial for your health. The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. Men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids, says the U.S. National Academies of Sciences, Engineering, and Medicine.
Eat a Salad a DayShutterstock
Next up, Carmen recommends eating “a salad a day,” which she calls a “non-negotiable.” She says “it doesn't matter what time during the day, but I preferably would like you to do it for lunchtime, okay? That means that for lunchtime, no matter what, you're going to have a salad with your protein. Try to avoid heavy dressings, but to build the habit, if you got to have some ranch, whatever, just don't make it a soup of ranch, but I want you to just build a habit of one salad a day. You can literally lose so much weight with that habit.”
Why You Should Listen to Carmen About Eating a Salad a DayShutterstock
Eating a healthy salad is a great idea not only for weight loss, but all the other benefits that veggies and protein offer. Most experts recommend eating around one gram of protein per pound a day, so aim for at least 30 grams of protein for your salad. 
Related: I Lost 40 Pounds in 5 Months with This Diet Trick
Be On a ScheduleShutterstock
Her last recommendation is to stay on a schedule. “Being on a schedule is going to help you be consistent. You know why? Because when you go to the gym, if you're going to the gym, or if you're going to your home workouts, you're going to be prepared. You don't have to worry about what the heck am I going to do today? I already did that for you. All you have to do is show up, girlfriend and I want you to show up at least three times a week.” She explains that in order to build a habit, you have to do something a few times a week. 
💪🔥Body Booster: Investing in a water bottle with number markings makes hitting your daily hydration goals easy.
proteinsustainable weight losssuccess stories & transformationsweight loss

        
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        Fastest Way to Lose 30 Pounds, According to a TikTok Influencer
    
calibabyoficial/Instagram
By Leah GrothFeb 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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Carmen Batres (@calibabyofficial) is a singer and influencer who has built up a large following on social media. She regularly shares videos about how she lost weight and totally transformed her body by making a few simple diet and fitness changes. In one viral video, she shares the fastest way to drop weight fast. “The fastest way to losing 30 pounds. Here are my top three tips,” she says in the clip. 
Drink 64 Ounces of Water Per Day@calibabyoficialI’m so excited for your journey and to be a part of your development it health and fitness! Start with my top 3 tips and you will see amazing results! #weightlossforbeginners
“Number one, I want you to drink 64 ounces of water every day,” says Carmen. “You can find this bottle on my Amazon storefront. Honestly, I love it. You get up every day. You fill it up with your water, you put some electrolytes in it. You can also put cucumbers, whatever, make it fun, but make sure you're drinking this during the day,” she says. 
Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs 
Why You Should Listen to Carmen About HydrationShutterstock
Experts are unanimous that drinking enough water is crucial for your health. The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. Men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids, says the U.S. National Academies of Sciences, Engineering, and Medicine.
Eat a Salad a DayShutterstock
Next up, Carmen recommends eating “a salad a day,” which she calls a “non-negotiable.” She says “it doesn't matter what time during the day, but I preferably would like you to do it for lunchtime, okay? That means that for lunchtime, no matter what, you're going to have a salad with your protein. Try to avoid heavy dressings, but to build the habit, if you got to have some ranch, whatever, just don't make it a soup of ranch, but I want you to just build a habit of one salad a day. You can literally lose so much weight with that habit.”
Why You Should Listen to Carmen About Eating a Salad a DayShutterstock
Eating a healthy salad is a great idea not only for weight loss, but all the other benefits that veggies and protein offer. Most experts recommend eating around one gram of protein per pound a day, so aim for at least 30 grams of protein for your salad. 
Related: I Lost 40 Pounds in 5 Months with This Diet Trick
Be On a ScheduleShutterstock
Her last recommendation is to stay on a schedule. “Being on a schedule is going to help you be consistent. You know why? Because when you go to the gym, if you're going to the gym, or if you're going to your home workouts, you're going to be prepared. You don't have to worry about what the heck am I going to do today? I already did that for you. All you have to do is show up, girlfriend and I want you to show up at least three times a week.” She explains that in order to build a habit, you have to do something a few times a week. 
💪🔥Body Booster: Investing in a water bottle with number markings makes hitting your daily hydration goals easy.

        
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        How to Lose Weight Fast for a Special Occasion, According to an Expert
    

        Shutterstock
    
By Leah GrothJun 24, 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
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Looking to lose weight fast? Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her many viral videos she shares tips on how to lose weight and get into the best shape of your life. In one of them, she revealed a few ways to lose weight fast – in both sustainable and unsustainable ways. “If you want to lose weight fast for a special occasion, here's exactly what you need to do,” she says in the clip. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her approach. 
Intermittent Fast and Cut Out Fast Food@project.s.lifestyleHow to lose weight FAST for a special occassion #weightlosscoach #weightlossforwomen #weightlosstips
The first thing you need to do? “Cut out all fast food and limit your eating window from 12:00 PM to 6:00 PM and only have two meals within that time frame,” she says. 
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Run a Mile a Day and Do 10 Minutes of Ab Work DailyShutterstock
Next up, exercise. According to Soraya you need to “run a mile a day and do 10 minutes of abs right before bed.”
Weigh Yourself DailyShutterstock
Finally, “number three, weigh yourself every single day in the morning to keep track of your daily progress,” Soraya says. 
If You Do That, You Will Lose Weight, But Likely Gain It Backproject.s.lifestyle/TikTok
“Now, if you do this, you will lose weight fast, but you know what else? At some point you're going to get overwhelmed, exhausted, have overwhelming cravings, go right back to old habits and regain the weight, if not even more weight,” she continues. “On top of that, it'll worsen your relationship with food and create a really toxic relationship with the scale. So forget all that,” she says. 
Calorie Deficit with Foods You EnjoyShutterstock
“If you want to lose weight and actually keep it off for good, here's what you need to do,” she continues, offering a few healthier weight loss methods. “Number one, eat in a healthy deficit and include foods that you actually enjoy,” she says. 
Work Out Three to Four Times a WeekShutterstock
“Number two, get three to four workouts in per week,” Soraya says, adding that you need to strength train. 
Walk 30 Minutes a DayShutterstock
“Number three, walk 30 minutes every day,” she concludes. 
Related: I Got My Best Body After 50 and Here’s How You Can, Too
RDN Says: Thumbs Updietdivatara/Instagram
Collingwood says that Soraya’s advice “is very practical and not extreme,” and overall, gives it a thumbs up. “Incorporating walking, exercise, strength training, etc. along with reducing calories makes perfect sense,” she says. However, “there is no need to do abs right before bed…any time of the day will work.” She also likes that she is encouraging eating foods you enjoy. “She isn’t really giving major guidelines around portions or frequency, so some people might have a hard time with knowing exactly how much they can eat and still lose weight. She is encouraging only a 6 hour eating window which is pretty strict. I tend to recommend at least an 8 hour window and more like a 10-12 hour window of fasting each day.”
💪🔥Body Booster: The less restrictive a weight loss diet you commit to, the more likely you are to stick to it. 
Nutrition & Diet
        I Lost 15 Pounds in 6 Weeks by Doing These 3 Things
    
isiskellier/TikTok
By Leah GrothMar 02, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics. 
1. Intermittent FastingShutterstock
The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.
Related: 8 Things You Should Be Doing Now, According to Wellness Gurus 
2. Expert Weighs in on OMADShutterstock
“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”  
Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss
3. 30-60 Minutes of Cardio DailyShutterstock
Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal. 
4. Expert Weighs in On Her WorkoutShutterstock
According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out. 
Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without
5. Calorie DeficitShutterstock
Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”
6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?Shutterstock
Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose.  If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.
In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”
@isiskellier
💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories. 
Nutrition & Diet
        I Lost 15 Pounds in 30 Days by Following 3 Simple Steps
    
Rockstar Eater/YouTube
By Leah GrothJun 12, 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
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Do you want to lose 30 pounds in two weeks? While it might seem impossible, one YouTuber claims it isn’t. Steve Cha of Rockstar Eater, a YouTube channel focusing on his love of food, shared a recent video about how rapidly he lost weight to the tune of a pound every two days. He claims it all boils down to following three simple steps.
He Gained 10 to 12 Pounds After Starting His YouTube ChannelSteve from Rockstar Eater explains that he gained “about 10 to 12 pounds” after starting his YouTube channel from “eating a lot of food” and that “it did take some toll” on his body. He topped the scales at 170, admitting that his blood pressure and cholesterol both went up.
He Gave Himself 30 Days to Lose 15 PoundsShutterstock
“So I decided that I'm going to take some steps in order to try to take care of my health for the next few weeks. So in this video, I'm gonna be documenting my journey on losing basically 10 to 15 pounds,” he says, giving himself a time frame of 30 days.
His Plan Starts with ExerciseShutterstock
Steve’s plan was to start with exercise. “What I'm gonna do is basically every day do a lot of walking, cardio, jogging in order to sweat, burn some calories,” he says.
It Also Involves Changing His Diet
See on Instagram
“And I'm also gonna, of course, alter my diet. That's the most important thing because it's no use for me to go out and do all of this exercising but then come home and snack on all this junk food,” he says. “Of course, I'm not gonna go the drastic route of starving myself, you know, like what some people do. That's actually not healthy at all.”
Protein with Salads or VeggiesShutterstock
What will he be eating for the next few weeks while he’s trying to lose weight? “Definitely low-fat foods,” he says. He might make a big salad and some salmon but only have a third of it, then “probably the other third for dinner. And then for dinner, I can change it up by eating, for example, fish, some cucumber and some baby broccoli, which is really good. I highly recommend this.” He will also eat an apple.
No Fried FoodShutterstock
“So something like this is what I would be eating every day with just some variations, but definitely staying away from all the fried stuff, all the beef, you know, high cholesterol stuff, definitely no ice cream,” he adds.
10,000 Steps Per DayShutterstock
Steve’s goal is to try to hit about 10,000 steps a day. “On a busy day, I'd probably be walking for about one hour, kind of like a walk-jog. But then, if I have one of those days where it's not that busy, who knows, I might even go for half a day, like three to four hours of walking. But remember, drink plenty of water when you're out here, especially during the summertime,” he says.
Week One He Lost 3 PoundsShutterstock
“So it's been about a week now, and it looks like I've been able to lose about three pounds in the course of six to seven days. So far off to a good start,” Steve says. “I mean, I'm already feeling it. My body feels a little lighter, and I can get into my pants without feeling so very tight.”
Week Two He Lost Two-and-Half-PoundsShutterstock
This week I was able to drop about two to two and a half pounds, and I do feel better. Everything feels good all around,” Steve says. If “you're losing weight over time, it gets more difficult and difficult to drop the same amount of weight every single week.”
He Did CheatShutterstock
Steve admits that he “did have some cheat days here and there, but for the most part, still sticking to vegetables, fruits, and cereal, oats, you know, all that healthy stuff, and I don't overeat. That's the key. And you gotta also do a lot of exercise.”
30 Day Mark: 15 PoundsShutterstock
“Moment of truth after 30 days of hard work. Let's see what the final result is.
As many of you guys probably know, that was not an easy task to all of a sudden go onto such a strict diet exercising plan. So yes, it looks like I lost about 14 to 15 pounds in the span of 30 days, which is not easy to do, but it is doable though.”
Step 1: DietShutterstock
He then details each step he followed. “Number one, I changed my diet plan,” he reiterates, “eating stuff with less sugar, less sodium, less carbs in it, sticking mainly to fruits and vegetables and oats and wheat. I mean, once in a while, I had my cheat day here and there to eat something heavier, but that's pretty much what I've been sticking to.”
Step 2: HydratingShutterstock
The second step? Hydration. “ I've been drinking a lot of water, like a lot of water,” he continues. “No more of the sodas and the fruit juices, mostly water during a lot of these days.”
Step 3: ExercisingShutterstock
His final step? Exercise, including “a lot of cardio, jogging, some stretches here and there,” he says.
It’s Not Easy, But Gets EasierShutterstock
Steve encourages others to stick to a diet. “It's not easy, I'll tell you that, especially in the first few days. It's gonna be very difficult, but then you kind of get used to it over time,” he says.
His Blood Pressure DecreasedShutterstock
“But overall, I'm definitely feeling it. It's flatter all around my stomach area and my chest and I feel better health-wise. And I was even able to go to the local grocery store to measure my blood pressure. It actually went down by 15, I think I was at 1 35 before in terms of blood pressure. And then I think it went down to about like one 20 or one 17, which is really good.”
So Did His Body FatShutterstock
His “body fat level has gone down a little bit as well, and I'm assuming that's also cholesterol,” he notes. “So overall, I'm feeling very healthy. So if you guys want to lose some weight and you want to lose it fast, maybe within 30 days, just letting you know that it is possible.”
The NIH Recommends Losing 1 to 2 Pounds Per WeekShutterstock
Is Steve’s weight loss realistic? According to the National Institutes of Health, no. “Weight loss should be about 1 to 2 pounds per week for a period of 6 months,” they say. That would be a maximum loss of 8 pounds in 30 days.
RELATED: 15 Lazy-Girl Ways to Exercise at Home
Body Network’s Expert Weighs InTara Collingwood
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, agrees that starving yourself thin is not a good idea. She notes that rapid weight loss usually leads to weight regain. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.
However, sustainable weight loss is possible with the right mindset and approach. "Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify," says Collingwood. "I coach my clients to think about their motivations for eating to make the changes in their lifestyle that will require them to lose the weight they say they want to lose. With discomfort comes growth and results." she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
💪🔥Body Booster: It's important to have a solid motivation for making tough choices. "When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track," says Collingwood.
Nutrition & Diet
        5 People Who Lost 30 Pounds Share How
    
pitalifts/TikTok
By Ferozan MastApr 17, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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Losing 30 pounds is a major achievement: Research shows that for the overweight, every pound lost has a positive impact on health—including blood pressure, cholesterol, improved mobility and much more. “For example, if you weigh 200 pounds, a 5% loss is 10 pounds, dropping your weight to 190 pounds. This modest weight loss can decrease your risk for chronic diseases related to obesity,” says the CDC. There’s no one-size-fits-all method: different people respond to different tactics, but the common denominator is weight loss success. Here are five people who lost 30 pounds, sharing exactly how they did it.
Sustainable Lifestyle Changes@jessiemgoldenYou can get leaner in a chill/soft life way🤝 #longtermweightloss #sustainableweightlosstipsforwomen #weightlosstipsforwomenover35 #caloriesinvscaloriesout #fatlosshelpforwomen #intuitiveweightloss #sustainablefatlosstips #sustainableweightloss #sustainablefatloss #lowimpactworkout
Jessie (@jessiemgolden) lost 30 pounds and kept it off with what she calls a “chill, soft life way” which caused as little stress as possible. “I developed a strategy that suited my psychology,” she says. That consisted of looking at what she eats and figuring out what a trade-off might be in her diet, and how certain foods affected her metabolism. “I absolutely had a long-term view,” she says.
Calorie Deficit@pitalifts#weightlosstransformation #weightlossprogress #beforeandafter
TikToker Jess (@pitalifts) lost weight using the good old-fashioned calorie deficit method. Jess showed how she handled her calorie deficit without getting too stressed, focusing on protein shakes, protein chips, and low-calorie high-protein meals with vegetables. This kept her feeling satiated even while cutting calories.
RELATED:12 Ways to Eat For Your Best Body After 40
Lots of Walking@mila.magnaniYou can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy- similar to a runner’s high A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40%  Here is a great video explaining the science  @Dr Idz (MBBS, MRes, Dip IBLM)  #pcosweightloss #sugardoors #pcosexercise #pcosworkout #pcosweightlosstips #weightlosstipsforwomen #walkingforweightloss #walkingforfatloss #insulinsensitivity
Mila (@mila.magnani) lost 30 pounds with PCOS and hypothyroidism by going on 30-40 minute walks. “You can actually feel your sugar doors open, for me I start to sweat and feel a huge rush of happiness and energy—similar to a runner’s high,” she captioned the video. “A single bout of moderate intensity exercise (walking for 30+ minutes) can increase the glucose uptake by at least 40%”
RELATED: 5 Effective Ways to Walk to Burn Body Fat
1,700 Calories a Day@denisehamdanwhat i eat in a day that helped me lose 30 pounds pt 4!!  heres some high protein low calorie healthy food inspo for yall, lmk if u guys want any recipes  ◡̈  Products➡️ Create Creatine gummies @Create Wellness use code DENISE25 for a discount & greens drink by @Bloom Nutrition  #antiinflammatorydiet #burnbodyfat  #whatieatinaday #highprotein #highproteinmeals #highproteinrecipes #highproteinsnack #highproteinlowcalories #whatieatinadayhealthy #bodyrecomposition #lose30lbs #glowup #weightloss #weightlosscheck #weightlosstransformation #weightlossprogress #howtoloseweight #guthealth ##howtolosebellyfat #healthy #gymtok #fittok #bloom #bloating #bloompartner #lifestyle #diet #healthyfoodinspo
Denise (@denisehamdan) lost 30 pounds by overhauling her diet, sticking to 1700 calories and 130+ grams of protein to help build muscle and stay satiated. So what are some of the things she eats on a daily basis? Coffee, supplements, egg wraps, a green drink, turkey snack sticks, a protein bar, and chicken alfredo from scratch.
Mind Over Matter@chris.gordertYou deserve what you desire, now its time to earn it 🙏🙏 #chrisgordert #gordertgang
Chris (chris.gordert) lost 30 pounds in two months by changing his entire mindset. Along with lifestyle changes such as watching what he eats and increasing his cardio workouts, he says the real change came from within. It wasn’t until he changed his mental approach that real changes happened. “I changed my mind,” he says. “Sit down with yourself and write a contract up in your mind. No ifs, no ands, no buts. When you’re ready, sign it in your mind.”
💪🔥Body Booster:  To avoid stress while in a calorie deficit, prioritize high-protein, low-calorie foods like protein shakes, protein chips, and veggies. This will help you feel full and satisfied.
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Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.
Struggling with stubborn fat that just won't budge? Before turning to expensive GLP-1 medications like Ozempic, you might want to consider natural alternatives. Dr. Benjamin Bikman, a prominent metabolic scientist and professor at Brigham Young University, has uncovered powerful natural methods to boost your body's own GLP-1 production—the same hormone targeted by popular weight loss drugs. With a Ph.D. in bioenergetics and extensive research on metabolic disorders including obesity and diabetes, Dr. Bikman offers science-backed strategies that could help you burn fat without the concerning side effects of medications. Discover these five natural fat-torching alternatives and take control of your metabolism today.

            
                What's This GLP-1 Thing Anyway?
            
            
        GLP-1 (glucagon-like peptide 1) is a gut hormone released by the small intestine when you eat, Dr. Bikman explains. This remarkable hormone plays several crucial roles in fat burning and weight management.
"One of the primary functions of GLP-1 is the ability to inhibit glucagon secretion," Dr. Bikman notes in his video. By suppressing glucagon (insulin's opposite), GLP-1 helps lower glucose production in the liver and stabilizes blood sugar—a key factor in fat metabolism. 
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                How It Helps You Eat Less
            
            
        ​These Were Game ChangersShutterstockAnother fat-fighting benefit is that GLP-1 delays stomach emptying. "By slowing down how quickly food is leaving the stomach, GLP-1 can prolong a feeling of fullness, reducing overall food intake," says Dr. Bikman. This natural appetite control helps you eat less without constant hunger.
Perhaps most importantly, Dr. Bikman points out that GLP-1 "activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, further reducing hunger and reducing the risk of overeating." This brain-gut connection is why GLP-1 has become such a target for weight loss interventions.

            
                Why Some People Always Feel Hungry
            
            
        ShutterstockResearch shows that obese individuals often have impaired GLP-1 responses. Dr. Bikman cites a study by Ranganath and colleagues demonstrating that "post-meal GLP-1 secretion in response to carbohydrate consumption was significantly down in individuals with obesity compared to those who are lean."
This difference is substantial. "When the groups ate carbohydrate, the lean group had a GLP-1 response that was about three to four times higher than that seen in the obese group," Dr. Bikman emphasizes. This reduced satiety signal may explain why some people struggle with portion control and constant hunger.

            
                The Dark Side of Ozempic
            
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockWhile drugs like semaglutide (Ozempic, Wegovy) can increase GLP-1 action, Dr. Bikman warns of concerning side effects. "The use of semaglutide resulted in 40% of the weight lost coming from fat-free mass, or lean mass," he cautions. This loss of muscle and bone can be difficult to recover from, especially with age.
RELATED:20 Possible Ozempic Side Effects

            
                Mental Health Risks You Should Know
            
            
        Mental health impacts represent another serious concern. Research shows "the risk of depression goes up almost 200%, and the risk of suicidal behavior and anxiety goes up by a little over 100%," according to Dr. Bikman.

            
                When the Medication Stops Working
            
            
        ShutterstockFurthermore, patients often experience a return of sweet cravings after about two years, with studies showing that "at about two years, it had returned totally to normal." This coincides with when 70% of people discontinue the medication.
These concerns make natural approaches to boosting GLP-1 particularly appealing for sustainable fat loss. Read on to learn five natural alternatives to Ozempic that boost fat burning.

            
                1. Yerba Mate: Your New Morning Drink
            
            
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Dr. Bikman's own laboratory research demonstrates that yerba mate tea significantly increases GLP-1 levels. "It was an increase of about 40 to 50 percent," he reports.
The magic behind yerba mate's effectiveness lies in its compounds. "Ferulic acid alone had a modest effect on stimulating GLP-1 from the L-cells, but that its microbial metabolite, dihydroferulic acid, increased GLP-1 significantly," Dr. Bikman explains. When this metabolite was tested directly, it increased GLP-1 "three or four times."

            
                Bonus: It Fights Sweet Cravings Too
            
            
        ​1. Yerba Mate: Your New Morning DrinkShutterstockBeyond GLP-1 stimulation, yerba mate contains bitter compounds that further promote satiety and reduce sweet cravings, offering a "one-two punch" for fat loss.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                2. Allulose: The Sweet Secret
            
            
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This rare sugar provides sweetness without the metabolic downsides of regular sugar. Dr. Bikman's research found "a significant increase in GLP-1 levels with allulose consumption. And in fact, it was quite a rapid effect."

            
                Satisfy Your Sweet Tooth Without Guilt
            
            
        ShutterstockUnlike traditional sugars, "allulose does not spike blood glucose or insulin, but instead actually acts in a way to really promote some appetite suppression," Dr. Bikman explains. This makes it an ideal alternative to sugar for those trying to lose fat while satisfying sweet cravings.

            
                Blood Sugar Benefits Too
            
            
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Allulose's ability to boost GLP-1 also helps regulate blood glucose by inhibiting glucagon, making it particularly beneficial for metabolic health beyond just weight management.
RELATED:20 Things to Avoid While on Ozempic

            
                3. Low-Carb Eating: A Simple Switch
            
            
        ShutterstockResearch demonstrates that a low-carb approach naturally enhances GLP-1 production. Dr. Bikman cites a study by Hall and colleagues showing that "those that were adhering to the low-carb diet had a significantly higher GLP-1 level" even in a fasted state.

            
                Three Times More Satiety Power
            
            
        ShutterstockEven more impressive, "the low-carbohydrate meal elicited an increase in GLP-1 that was about three or four times higher than the same number of calories, but that found in the low-fat meal," Dr. Bikman reports.
Based on this evidence, he recommends we "control the carbs while prioritizing protein and not fearing fat" to naturally enhance GLP-1 production and facilitate fat burning.

            
                4. Collagen: Not Just For Skin
            
            
        ShutterstockWhile most people take collagen for skin and joint health, it offers significant metabolic benefits as well. "Collagen peptides have also been shown to increase GLP-1 secretion," says Dr. Bikman.

            
                Double Benefit You Didn't Know About
            
            
        ​Collagen ProteinShutterstockIn animal studies, researchers found that collagen peptides "increased blood glucose metabolism and blood glucose control and improved insulin sensitivity," benefits that appear to be mediated through increased GLP-1 production.
This finding suggests collagen supplementation provides dual benefits for both tissue health and fat burning through enhanced GLP-1 signaling, making it "one of the unappreciated aspects of collagen."

            
                5. Better Sleep: The Easiest Fix
            
            
        ShutterstockSleep quality significantly impacts GLP-1 function and fat metabolism. "Poor sleep has been associated with impaired GLP-1 responses and impaired hunger," Dr. Bikman warns.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

            
                Break The Late-Night Snacking Cycle
            
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockThe mechanism is clear: "A bad night of sleep actually blunts your GLP-1 levels, which can result in a reduced satiety signal, in other words, greater hunger." This increased hunger leads to more snacking and cravings, potentially creating a vicious cycle of poor eating and disrupted sleep.
By prioritizing quality sleep, you can maintain optimal GLP-1 levels and support your body's natural fat-burning processes without additional interventions.

            
                The Natural Approach Wins Long-Term
            
            
        ​You Eat Out Too MuchShutterstockWhile GLP-1 medications like Ozempic can be effective for weight loss, Dr. Bikman emphasizes that natural alternatives offer "a safer, yes, more subtle, but more sustainable strategy for maintaining metabolic health and helping GLP-1 work for you."

            
                Your Action Plan Starts Now
            
            
        Shutterstock
By incorporating yerba mate, allulose, a low-carbohydrate diet, collagen peptides, and quality sleep into your routine, you can naturally enhance your body's GLP-1 production. These five strategies provide practical, science-backed alternatives to expensive medications for those seeking sustainable fat loss without concerning side effects.
As Dr. Bikman concludes, these natural methods offer hope especially for those who "may be getting a blunted GLP-1 response to what they're eating," helping them regain control over appetite, metabolism, and ultimately, their weight. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        He Dropped 135 Pounds 10 Easy Hacks
    

        I Lost 135 Pounds by Eating More and Walking
    

        Copyright Alex Solomin/YouTube
    
By Christopher RobackMar 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
Have you ever felt frustrated watching the scale refuse to budge despite your best efforts? You're not alone. Alex Solomin, a Weight Loss & Fitness Coach with 173K YouTube subscribers, struggled for years before finally discovering what actually works. After making countless mistakes that stretched his weight loss journey to over four years, he finally cracked the code that helped him shed 135 pounds and keep it off. These are the exact strategies Alex still uses daily to manage his appetite and maintain his results. Had he known these simple hacks earlier, he could have reached his goals in half the time. Here are the game-changing tips that transformed his body and can do the same for you.

            
                1. Prioritize Protein for Lasting Fullness
            
            
        Protein is your secret weapon for weight loss. "Protein is the most satiating macronutrient, which means that if you eat more protein, you're going to be much more fuller for a much longer period of time," Alex explains in his video. When hunger management is your biggest challenge, protein makes the entire process significantly easier.
But not all protein is created equal. "When you're looking at salmon, for example, salmon is absolutely healthy. It's great. However, it's very high in calories because it's high in fat," Alex warns. Be mindful of fat content when selecting protein sources - choose 96-4% ground beef instead of 80-20% to save significant calories while eating the same amount of food.

            
                2. Always Chew Your Protein Instead of Drinking It
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
While protein shakes are convenient, solid protein keeps you fuller much longer. "If you're trying to pick a protein shake and you have an option between a protein shake and a chicken breast, the chicken breast is a lot better choice because you have to chew it," Alex recommends. "It will digest over a longer period of time. And in that same regard, it's going to keep you fuller for a much longer period of time."
Processed protein digests faster because it's already partially broken down. Whole protein sources require more digestion time, keeping hunger at bay much longer.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                3. Replace Empty Carbs With Volume-Packed Fruits and Vegetables
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
" Carbs to me are the easiest food to overconsume calories on," Alex admits. Potato chips, sweets, cookies, and ice cream seem designed to make us overeat without realizing it.
The solution? "I would highly recommend to get most or all of your carbs from fruits and vegetables," Alex suggests. "The biggest reason why you want to choose fruits and vegetables is because of volume eating." The fiber in fruits and vegetables not only keeps you fuller longer but makes it nearly impossible to overconsume calories.
"I can blink and have 500 calories in a little bit of ice cream or cookies. Whereas if I told myself, or I still tell myself to this day that most of my carbs will be coming from fruits and vegetables... I end up getting filled up much quicker and not going over my calories quite as easily," Alex shares.

            
                4. Push Dinner Closer to Bedtime to Eliminate Night Cravings
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
One of Alex's most unconventional yet effective tips tackles the notorious late-night eating window. "Maybe my dinner ends at 6 PM and I go to sleep at 11 PM. That's five hours of time. That's a five-hour window of opportunity to get hungry and start snacking," he explains.
The hack? "Have your dinner a bit closer to bedtime and don't be scared of having dinner after 7 PM after 8 PM," Alex advises. This simple timing adjustment can cut your snacking window in half, dramatically reducing opportunities for mindless eating.

            
                5. Make Your Final Meal a Protein-Packed Salad
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
For maximum effectiveness against late-night cravings, combine the dinner timing hack with strategic meal composition. "Make your dinner a giant salad, make it a giant salad with protein," Alex recommends. "This giant salad is going to be very, very voluminous. It's going to be filled with tons of volume of food, is going to be filled with a lot of fiber as well as slow digesting protein."
This powerful combination "will help you almost eliminate late night cravings," according to Alex. Just watch out for high-calorie dressings that can double your meal's calories.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                6. Switch to Zero-Calorie Sauces and Seasonings
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Condiments can silently sabotage your progress. "When you're not mindful of your sauces, your dips, your seasonings, your oils, and you apply them into your current nutrition, you will effectively make weight loss more difficult because you will be filling up your nutrition with calories that do not fill you up," Alex warns.
Look for sugar-free, fat-free, or low-calorie alternatives. "There's G-Hugues. There's also Heinz sugar-free ketchup. There's balsamic vinegar. There is also zero calorie dressings and sauces," Alex suggests. These can save hundreds of calories while making healthy food taste better.

            
                7. Stock Up on Dry Seasonings for Flavor Variety
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Eating the same foods repeatedly can lead to diet fatigue and eventual abandonment. Alex's solution? "Stock up on as many different kinds of dry seasonings as possible," he advises. Brands like McCormick and Mrs. Dash offer zero-calorie options that can completely transform basic foods.
"You can make your eggs taste different. You can make your chicken taste different. And it will just make your regular food, again, taste a lot better," Alex explains. This simple hack keeps your taste buds entertained without adding calories.

            
                8. Bring Your Own Food to Work Every Day
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
This overlooked habit might be the most powerful of all. "I can't even describe to you how important this is and how often overlooked this simple habit is," Alex emphasizes. "If you make it a goal to leave your house and just bring food with you and make it a goal to only eat the food that you bring with you at work, you will lose weight a lot easier."
Without prepared food, you'll likely resort to cafeteria meals, vending machines, drive-throughs, or restaurant meals - all giving you less control over ingredients and calories. Bringing your food creates "an immense powerful feeling of control that you want to maintain as often and as much as possible throughout your weight loss journey."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                9. Choose Smart, Long-Lasting Snacks
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Mindless snacking while watching TV can easily add 800-1000 unplanned calories to your day. Alex's solution? "Choose sugar-free snacks such as sugar-free jello, sugar-free pudding, sugar-free hard candy."
Hard candy is particularly effective because it lasts much longer than chewable options. "Hard candy tastes pretty good, but also you eat it for a long time," Alex explains. "Some hard candy, you will probably eat that piece of hard candy for a few minutes at minimum," compared to chewable candy that's gone in seconds.

            
                10. Never Skip Meals
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Counterintuitively, skipping meals often leads to weight gain, not loss. "One of the biggest reasons why people tend to have cravings is because they don't eat that much throughout the day," Alex observes. "They skip meals, especially at work, and they essentially starve themselves up until the time that they get home. And once they get home, anything goes."
While skipping meals seems logical for weight loss, the reality is different. "What's actually going to happen is you will starve yourself for the first three quarters of the day. In the last quarter of the day, you'll come home, you'll binge eat," Alex warns. Aim for at least 2-3 meals daily to keep your system consistently processing food.

            
                11. Stay Constantly Hydrated
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Liquids are a simple yet effective tool for managing hunger. "What you should also be doing throughout the day is having a decent amount of liquids. This could be water. This could be seasoned flavored water. This could be coffee. This could be tea. If you want diet soda," Alex recommends, noting his personal preference for Coke Zero.
Keeping liquid in your system throughout the day provides hydration while helping you feel fuller, making weight loss slightly easier over time.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                12. Increase Your Daily Movement (NEAT)
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Exercise isn't the only way to burn calories. Non-exercise activity thermogenesis (NEAT) includes all physical movement outside formal workouts. "NEAT plays a very, very vital role in your entire daily or weekly caloric expenditure, much more than people really realize," Alex explains.
Simple activities like cleaning your house, doing laundry, walking to the supermarket, or taking a quick 10-minute walk burn significant calories without requiring extra gym time. "Focus on NEAT, clean the house, do your laundry, clean out your garage, clean out your closet, go for a short 10-minute walk. And that will be extremely beneficial," Alex advises.

            
                13. Make Outdoor Walking a Daily Non-Negotiable
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Building on the NEAT principle, Alex recommends making it "a goal to at minimum every single day to make it a habit to walk outside the house." The psychology behind this is powerful - once you step outside, you're unlikely to immediately turn back.
"You will likely spend at least 10, 15, 30 minutes going for a walk, which will burn calories. And if you do this habit every single day, it will burn calories continuously, which will increase your caloric expenditure throughout the week," Alex explains.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                14. Pause Before Snacking to Break Mindless Eating
            
            
        
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Our final hack targets the psychology of cravings. "If you're about to reach for a snack that you feel you want to eat, I would just say pause for like 10, 15, 20 seconds and ask yourself, do I really want to eat this food?" Alex suggests.
This brief pause reveals that most cravings aren't genuine hunger but rather boredom or stress. "Chances are, you're probably just trying to grab this because it's same pattern you've done over however many years. And if you just pause for a little bit, you will find that you're not really hungry," Alex explains. This simple mental reset can prevent hundreds of unnecessary calories.
These 14 strategies helped me drop 135 pounds and still help me maintain my weight today. I'm convinced that applying even a few of these tips will make your weight loss journey dramatically easier and more successful than mine was. Which one will you try first? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Fat Loss Coach Reveals 9 Tips for Sustainable Weight Loss
    

        Copyright dietdivatara/Instagram
    
By Leah SuzanneMar 27, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to 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, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss. 

            
                Pay Attention to Portion Size
            
            
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Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Prioritize Sleep
            
            
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Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes. 

            
                Eat Whole Foods 
            
            
        ShutterstockNext, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

            
                Don’t Drink Your Calories
            
            
        ShutterstockDon’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Exercise Daily
            
            
        ShutterstockShe also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

            
                Strength Train
            
            
        ShutterstockShe also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says. 

            
                Keep Track of Your Progress
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstockKeep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                Eat Throughout the Day
            
            
        ShutterstockNext, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says. 

            
                Manage Stress
            
            
        ShutterstockHer last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. 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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