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Mom Lost 60 Pounds and Shares 6 Bits of “Brutal Honesty” About What She Learned

She “longed to be skinny” her entire life and now that she is, here is what it is like.

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


When You Lose Weight, More Problems Surface

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

Being Skinny Doesn’t Mean You Are Healthy

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

Weight Loss Is Mental

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

You Might Still Be Obsessed with Your Weight

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

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

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

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

Being Skinny Won’t Give Your More Self-Worth

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

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

When You Lose Weight, More Problems Surface

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

Being Skinny Doesn’t Mean You Are Healthy

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

Weight Loss Is Mental

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

You Might Still Be Obsessed with Your Weight

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

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

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

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

Being Skinny Won’t Give Your More Self-Worth

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

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


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

@kikivirk

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

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

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

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

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

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

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

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

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

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

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

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

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

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

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

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

FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

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


Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

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

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

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

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

From 10,000 Steps to 500

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

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

She Lost 10 Pounds in a Week and Kept Going

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

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

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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

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

She Increased Intake of Proteins and Exercised

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Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

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

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

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

Brooke Ralphs brookeralphsfit
Copyright brookeralphsfit/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 struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

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

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

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

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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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 more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

Raven_Norwood_rowwithraven1rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

Raven_Norwood_rowwithraven2raven.grl/Instagram

Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. 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.

She Fell in Love with a Boutique Fitness Method

Raven_Norwood_rowwithraven4raven.grl/Instagram

Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

Raven_Norwood_rowwithraven6raven.grl/Instagram

Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

Sean Hashmi MD SELFPrinciple
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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.

If you're one of the millions taking GLP-1 medications like Ozempic or Wegovy, you might be wondering what happens when it's time to stop. The answer is more complex than most people realize. According to obesity medicine specialistSean Hashmi, MD, MS, FASN, recent CDC data shows concerning trends. "The obesity rates haven't really gone up overall, but in women, unfortunately, the rates have increased," he notes. Even more concerning, "severe obesity rates increased from 8% in 2013-2014 to about 10% already." Understanding how to stop these medications safely has never been more critical.

Why Stopping Matters

"Weight loss is actually harder than quitting smoking, alcohol, or drugs," Dr. Hashmi explains in his post. This difficulty is reflected in the statistics. Among people with only a high school education, around 45% fall into the obese criteria, compared to 32% for those with a college education or higher. "Nobody is spared from the obesity epidemic," he emphasizes.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

How These Drugs Work

Ozempic Insulin injection pen for diabetics and weight loss. Denmark - May 1, 2024​How to Make Evening Walks a HabitShutterstock

Before understanding the mistakes, it's important to know how these medications function. "Weight loss drugs work by blocking your appetite signal in the brain," Dr. Hashmi explains. "They can also delay food passing through your stomach. But your body does not change its physiology to say, 'well, you know what? I'm all fixed now.'"

Mistake 1: Stopping Too Quickly

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"You don't want to abruptly stop the drug," Dr. Hashmi warns, "because if you stop it right away while on the main dose, you're going to put that weight back on really, really quickly." The research is clear on this point. The Step 1 trial found that patients who discontinued Wegovy regained 11.6% of their initial 14.9% weight loss within just one year.

What Research Shows

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.Shutterstock

Multiple studies confirm this pattern. In the Step 4 trial, "people who stayed on the drug for another 48 weeks continued to lose weight, an additional 7.9% on average," explains Dr. Hashmi. "But those who stopped ended up regaining 6.9% of what they'd lost." The Surmount 4 study showed similar results with newer medications like tirzepatide, where patients regained 14% of their initial 21% weight loss after stopping.

RELATED:20 Possible Ozempic Side Effects

The Right Way to Stop

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Instead of stopping suddenly, Dr. Hashmi recommends a gradual approach: "We try to go slowly, sometimes even at the same pace as we were titrating up. Every four weeks, we're dropping the dose down." For some patients, he adds, "as we slow down the dosage of the injections, we will add some of the older oral drugs where we have a lot more safety data."

Mistake 2: Not Having a Lifestyle Plan

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"If you don't have the lifestyle component, none of this is going to work," Dr. Hashmi emphasizes. Many patients focus solely on the medication without developing sustainable eating habits. "In our clinical practice, what I end up seeing is patients, if they don't follow the intense lifestyle that we put them on, they can learn to overcome the effects of Ozempic, Wegovy, Saxenda, tirzepatide very easily."

The Problem With Cheat Meals

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Dr. Hashmi warns about the danger of occasional indulgences: "Simply by having, quote-unquote, cheat meals. Every time you give yourself that high-sugar food, that instant gratification, the first few times you're like, 'ah, you know, I feel nauseous.' But over time, it gets easier and easier to do it."

Building Better Habits

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The solution lies in whole food choices. "When I have my salad with avocado for lunch, the total calories are so low compared to what I used to eat before, which was in the thousands and I didn't even know it," Dr. Hashmi shares. He particularly warns against liquid calories: "Nature had millions of years to perfect food, just the right amount of fiber, nutrients, and water. When we blend food, all that sugar gets absorbed very quickly."

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

Mistake 3: Relying on Quick Fixes

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Many patients turn to artificial sweeteners when stopping GLP-1 medications. "When you turn to alternative sugars like Splenda, Stevia, or monk fruit, you're dealing with sweetness levels that are 200 to 600 times that of sugar," Dr. Hashmi warns. "You're not helping your cravings for sugar. In fact, the data shows you're going to get insulin resistance and damage your gut microbiome."

The Truth About Sugar Alternatives

Close up of woman hand throwing saccharin pills on coffee cup on a desk at home

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The impact of artificial sweeteners goes beyond just cravings. "In rat studies, what the data shows is if you give them alternative sweeteners, they will end up eating more of their chow because it stimulates your appetite," Dr. Hashmi explains. "That zero-calorie stuff that you think is no calories, but you get to have your sweetness—there is no free lunch."

Creating a Sustainable Routine

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"Make your eating as planned and boring as possible," Dr. Hashmi advises. "I know it sounds crazy, but the more you have to make decisions, the more likely you are to fail." He practices what he preaches: "I literally go to the same place for lunch. I order the same thing every day. I've been doing it for more than 10 years."

The Importance of Medical Support

Overweight woman discussing test results with doctor in hospital

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"You have to make sure that you're ready and you want to find a doctor who will work with you," says Dr. Hashmi. "Find a provider who is your partner and not somebody who's blaming you or is angry or is making it so that everything is your fault. You're going to have good days, you're going to have bad days."

RELATED:20 Things to Avoid While on Ozempic

Understanding Health Disparities

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Dr. Hashmi acknowledges the role of socioeconomic factors: "A lot of people who come from very poor backgrounds, like I did, have to work all sorts of crazy jobs. Look, my story is I ate Taco Bell like crazy... because when you got 50 cents or you got a dollar in your pocket, this is what you end up doing."

Planning for Long-Term Success

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"This is a lifelong commitment," Dr. Hashmi concludes. "If you're going to go off these medications, don't go cold turkey. Slowly go off of them and have a plan. What are you going to do about cravings? The more you've planned, the easier it is to succeed." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Alan Mandell motivationaldoc
Copyright motivationaldoc/YouTube
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.

Ever grabbed a bag of chips, only to finish the whole thing without thinking? You're not alone. Hidden sodium lurks in many of our favorite foods, and the effects can be more serious than just a salty aftertaste. Dr. Alan Mandell, a popular health expert with over 9 million YouTube subscribers, breaks down the surprising signs that you might be consuming too much sodium. Read on to discover if you're experiencing any of these warning signals – and learn what you can do about it.

Increased Thirst

"Excessive salt intake will cause dehydration, leading to increased thirst," Dr. Mandell explains in his post. If you find yourself constantly reaching for water, your sodium intake might be to blame. While elevated blood sugar can also trigger thirst, high sodium levels make your brain signal your body to drink more.

Nighttime Bathroom Trips

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According to Dr. Mandell, even if you try to limit water before bed, high sodium levels force your kidneys to work overtime trying to excrete the excess salt, leading to increased nighttime urination.

Bloating and Swelling

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

Dr. Mandell warns that excessive sodium causes water retention, leading to visible swelling in your stomach. This retention isn't limited to your midsection – you might notice puffiness in your hands, feet, and face as well.

High Blood Pressure

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

"Most of us already know that if we're eating too much sodium, it can raise our blood pressure," Dr. Mandell notes. This elevation isn't just a number – it can affect multiple organs, including your eyes, kidneys, heart, and brain.

Frequent Headaches

Sick dizzy young woman suffering headache while working on her laptop at home. Covid-19 woman on quarentine doing tele work and suffering symptoms.Shutterstock

Those persistent headaches might have a surprising culprit. Dr. Mandell strongly recommends reducing sodium intake if you're experiencing frequent headaches or migraines, as high salt levels can trigger these painful episodes.

Unusual Fatigue

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Feeling unusually tired? Dr. Mandell explains that excessive salt can disrupt your body's electrolyte balance, leading to persistent fatigue and low energy levels throughout the day.

Muscle Cramps

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According to Dr. Mandell, too much sodium throws off your electrolyte balance, which can lead to increased muscle spasms and contractions, resulting in painful cramps.

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

Difficulty Concentrating

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High sodium levels can affect your cognitive function, Dr. Mandell points out. If you're having trouble focusing or concentrating, your salt intake might be contributing to the problem.

Rapid Heart Rate

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Dr. Mandell cautions that excessive sodium can elevate your heart rate and potentially strain your cardiovascular system, creating unnecessary stress on your heart.

Shortness of Breath

Stressed woman having breath problems walking in a park.Shutterstock

"Consuming too much salt can contribute to fluid retention in the lungs," Dr. Mandell warns. This fluid buildup can lead to breathing difficulties and shortness of breath, especially during physical activity.

Dry Mouth

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If you're experiencing persistent dry mouth, Dr. Mandell notes that excessive salt intake could be making the condition worse. This dryness can extend to throat discomfort as well.

Skin Problems

Asian young woman looking face skin in the mirror have a red rash on her face from cosmetic allergyShutterstock

Your skin might be telling you something about your sodium intake. Dr. Mandell explains that high sodium levels can worsen conditions like psoriasis and eczema, leading to more frequent flare-ups.

Digestive Issues

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Dr. Mandell points out that excessive salt can lead to various digestive problems, including acid reflux, constipation, and bloating. These issues can cause significant discomfort and affect your daily life.

Kidney Problems

Young woman feeling pain in spine back after sedentary computer work sitting in bad posture on sofa at home, tired girl rubbing backache tensed muscles suffers from lower lumbar kidney ache, backpainShutterstock

"Salt places additional strain on the kidneys," Dr. Mandell cautions. Over time, this added stress can potentially lead to kidney problems and increase your risk of developing kidney stones.

Increased Risk of Osteoporosis

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According to Dr. Mandell, high sodium intake can increase calcium excretion from your body, potentially affecting bone health and raising the risk of osteoporosis over time.

Unexplained Weight Gain

Obese Woman with fat upset bored of dieting Weight loss fail  Fat diet and scale sad asian woman on weight scale at home weight control.Shutterstock

Even if you're watching your calories and exercising regularly, Dr. Mandell explains that excess sodium can cause your body to retain significant amounts of water weight, making it harder to see results from your diet efforts.

Sugar Cravings

Various,Colorful,Candies,,Lollipops,,And,Macaroons.,Flat,Lay,Over,StoneShutterstock

Dr. Mandell notes that high sodium levels often lead to increased cravings for sugary drinks as your body tries to quench its thirst, creating a cycle of unhealthy consumption.

Sleep Problems

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

Having trouble sleeping? Dr. Mandell reveals that excessive sodium can cause distension in your belly and throat, potentially increasing snoring and disrupting healthy sleep patterns.

Joint Pain

Female runner knee injury and pain.Beat Joint Pain in 2 Weeks With This Anti-Inflammatory DietShutterstock

According to Dr. Mandell, high salt intake can lead to inflammation and swelling around joint capsules, resulting in increased joint pain and discomfort.

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

Increased Cancer Risk

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Perhaps most concerningly, Dr. Mandell shares that some studies suggest high-salt diets may be linked to an increased risk of stomach cancer. While the exact mechanisms aren't fully understood, excessive salt intake could potentially damage the stomach lining.

As Dr. Mandell underlines, it's not just about the salt shaker – many processed and packaged foods contain hidden sodium that can add up quickly. By being mindful of these warning signs and checking food labels, you can take control of your sodium intake and protect your health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
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 meet your protein goals? If you've ever caught yourself sprinkling protein powder on chocolate or forcing down bland chicken breasts, you're not alone. Enter Cori Lefkowith, founder of Redefining Strength. With her practical approach to nutrition, she's helped thousands transform their relationship with protein. Read on to discover how small, sustainable changes can revolutionize your protein intake without sacrificing taste or sanity.

Stop Searching for New Solutions When Simple Ones Exist

"Too often, we try to find new ways to add in protein, instead of just tweaking what we're already naturally doing," Cori says in her post. The solution? Simply increase your current protein portions by an ounce. If you typically eat three ounces of chicken at lunch, bump it to four. These small adjustments to your existing meals can make a significant impact without overwhelming changes.

Divide and Conquer Your Protein Sources

When managing macros becomes challenging, Cori suggests a clever strategy: combine different protein sources. "Love steak but finding it's killing your macros? Try a surf and turf dish," she advises. By pairing a higher-fat protein with a leaner option, you can enjoy your favorites while meeting your goals. This approach prevents the monotony of eating large portions of a single protein source.

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

Make Your Meals Work Smarter, Not Harder

Stop force-feeding yourself protein, Cori emphasizes. Instead, incorporate protein strategically into different dishes. "Soups, smoothies, oatmeal parfaits, casseroles, and omelets make this task easier," she explains. Try using bone broth as a soup base, blend Greek yogurt with protein powder in smoothies, or add cottage cheese to casseroles for an extra protein boost without feeling overwhelmed.

Embrace Non-Traditional Protein Sources

"We often only focus on complete protein sources," Cori notes, "but there are amino acids in many foods we eat that can really add up." Simple swaps like choosing buckwheat noodles over regular pasta or adding nutritional yeast (what Cori calls "protein sprinkles") to your dishes can significantly increase your protein intake while improving nutritional variety.

Make Protein Delicious, Not Boring

"It's almost like we get this attitude of, well, it's a diet, it's not supposed to be enjoyable," Cori observes. This mindset prevents lasting habits. Instead, experiment with seasonings, spices, and smart sauce choices. Try using soy sauce, tamari, or Greek yogurt-based dressings to add flavor without excessive calories. These additions can transform your protein-rich meals from bland to crave-worthy.

Smart Snacking Strategies

Rather than forcing protein into unsuitable combinations, Cori recommends thoughtful pairing. "Consider it on the side to your usual snack or treat," she suggests. Pair jerky with crackers or add natural deli meat to your apple and peanut butter plate. These combinations make protein integration feel natural and enjoyable.

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

The Power of Protein-Rich Combinations

Creating protein-rich combinations doesn't have to be complicated. "By diversifying your ingredients, it can make for tasty meals that don't make you feel like you're force-feeding yourself protein," Cori explains. Try combining eggs with ground turkey in omelets, or mixing different protein sources in your smoothies for variety and satisfaction.

Hidden Protein Opportunities

Look for unexpected ways to boost protein content. As Cori suggests, swap traditional pasta for edamame or lentil variations, use nutritional yeast as a seasoning, or incorporate cottage cheese into your usual dishes. These small changes can add significant protein without dramatic alterations to your favorite meals.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Sustainable Success Strategies

"Building lasting habit changes means developing a good relationship with our food," Cori emphasizes. Focus on creating meals you genuinely enjoy rather than forcing yourself to eat bland, uninspiring dishes. This approach ensures long-term success in meeting your protein goals while maintaining a healthy relationship with food.

Your Action Plan[

Remember Cori's core message: "Increasing your protein doesn't have to mean destroying dishes and snacks you love." Start with small portion increases, experiment with combinations, embrace variety, and focus on making your protein-rich meals delicious. These sustainable changes will help you hit your macro goals while actually enjoying your food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.