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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@celebwell.com.

The #1 Thing You Must Sacrifice to Lose Weight Successfully

It’s all about mindset, says an expert.

Middle aged woman measuring waist with tape in yellow studio
Shutterstock

Do you want to lose weight? You might have to change your mindset majorly, claims one expert. Gigi Wave is a weight loss coach and social media influencer who regularly shares her stay-fit tips and tricks with her followers. As part of her “Skinny Mindset Series: Hard Weight Loss Truths,” she gets totally real about what it takes to get into shape. “Time for some hard weight loss truths from your favorite Auntie Gigi. Let's go,” she says at the start of the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, to weigh in on her thoughts and suggestions. Read on to discover the key sacrifice you must make to achieve your weight loss goals.


You Have to Be Willing to Be “Uncomfortable”

Gigi_Wave_theggsociety2theggwave/TikTok

“If you're not willing to be even a bit uncomfortable for the next few months, you're not serious about weight loss, you might as well be enjoying food and eat as much as you want of it right now,” Wave says.

She Says to Analyze What Hasn’t Worked

Gigi_Wave_theggsociety11theggwave/TikTok

Wave says to think about the past six months. “Let's say you've been on a diet but not losing weight. Chances are you've given up a lot of food you like, you're always uncomfortable, getting hangry at work, and eating alone in the evenings. Weekends it all goes to crap because the boyfriend's like, ‘Let's do Uber Eats, and it's Susie's Bachelorette and all these excuses why you can't be in a calorie deficit.”

RELATED: 2 Trader Joe's Products That Helped Me Lose 365 Pounds at 41

If You Aren’t in the “Headspace” to Lose Weight, Don’t Deprive Yourself

Gigi_Wave_theggsociety9theggwave/TikTok

“If you're not in the headspace to lose weight, even if it's the next six months to a year, then enjoy the food. You should be getting your enjoyment from somewhere. So if it's not like losing the weight and the enjoyment that comes from that, get your enjoyment from eating all the tastes whenever you want,” Wave continues.

Taking Weekends Off From Dieting Doesn’t Work

Gigi_Wave_theggsocietytheggsociety/TikTok

“You know, because I find, and it's been said before, a lot of people are good Monday to Friday, the weekend comes, they really relax and don't eat one cheat meal. I mean the whole weekend's cheaty. So their weekly totals, they're still in their maintenance calories and the weight is not coming off,” Wave says.

You Have to Be Honest with Yourself

Asian woman satisfied with holding bathroom scales on white background.Shutterstock/BUNDITINAY

“So you have to be honest with yourself. Look at how you've been. If you've been so uncomfortable dieting, there's nothing worse than feeling that you're dieting and the weight isn't coming off. You've thrown the towel, and you're upset,” she said.

Discomfort Is Key

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Wave says that it doesn’t matter what weight loss regime plan you're doing. You're going to be a bit uncomfortable. Why? “Fasting works for a lot of people because they feel like, ‘Oh God, I have a six-hour window, so it's uncomfortable to fast. When I can eat, I can eat, and it's good, and the weight comes off,’ and they like it. For some people, it's easier just to cut out a food group. “I'm going keto, not counting calories, leave me alone,’ and the weight comes off no matter what. There's some discomfort in all of these,” she says.

You Need to Be Willing to Have Discomfort

Gigi_Wave_theggsociety25theggwave/TikTok

The bottom line? “If you're not willing to have any discomfort, the weight's just not gonna come off. I know this is where the volume eating crew will come in and say, ‘No. But if you have a super big salad and you cram it with protein and fiber, then you're still gonna be full,’” Wave continues.

It Won’t Happen Unless You Are Ready

Gigi_Wave_theggsociety12theggwave/TikTok

Wave continues, "Shoving salad all day and never eating Reese's pieces is uncomfortable too. I'm not saying you're gonna be miserable, But again, you're not willing to have some discomfort, you're not ready to buckle down and do what it takes for the next few months, it's most likely not gonna happen.”

RELATED: Drop 40 Pounds in 6 Months with These 7 Simple Adjustments

Body Network's Expert Agrees That You Need to Be Motivated

tara_collingwood7Tara Collingwood

“Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify,” agrees 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. “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.”

...And Willing to Make “Hard Choices”

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

“When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track,” says Collingwood. “With discomfort comes growth and results.”

💪🔥Body Booster: If you aren’t ready to make major changes and experience some discomfort, you shouldn’t bother dieting. Losing weight is going to feel uncomfortable, no matter what!

@theggwave

Skinny mindset series: get comfortable with some discomfort. #weightloss #weightlosstransformation #diets #dietstory #howtoloseweight #mindfuleating

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Middle aged woman measuring waist with tape in yellow studio
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Fact-Checked

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

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

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

Do you want to lose weight? You might have to change your mindset majorly, claims one expert. Gigi Wave is a weight loss coach and social media influencer who regularly shares her stay-fit tips and tricks with her followers. As part of her “Skinny Mindset Series: Hard Weight Loss Truths,” she gets totally real about what it takes to get into shape. “Time for some hard weight loss truths from your favorite Auntie Gigi. Let's go,” she says at the start of the clip. We also asked Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, to weigh in on her thoughts and suggestions. Read on to discover the key sacrifice you must make to achieve your weight loss goals.


You Have to Be Willing to Be “Uncomfortable”

Gigi_Wave_theggsociety2theggwave/TikTok

“If you're not willing to be even a bit uncomfortable for the next few months, you're not serious about weight loss, you might as well be enjoying food and eat as much as you want of it right now,” Wave says.

She Says to Analyze What Hasn’t Worked

Gigi_Wave_theggsociety11theggwave/TikTok

Wave says to think about the past six months. “Let's say you've been on a diet but not losing weight. Chances are you've given up a lot of food you like, you're always uncomfortable, getting hangry at work, and eating alone in the evenings. Weekends it all goes to crap because the boyfriend's like, ‘Let's do Uber Eats, and it's Susie's Bachelorette and all these excuses why you can't be in a calorie deficit.”

RELATED: 2 Trader Joe's Products That Helped Me Lose 365 Pounds at 41

If You Aren’t in the “Headspace” to Lose Weight, Don’t Deprive Yourself

Gigi_Wave_theggsociety9theggwave/TikTok

“If you're not in the headspace to lose weight, even if it's the next six months to a year, then enjoy the food. You should be getting your enjoyment from somewhere. So if it's not like losing the weight and the enjoyment that comes from that, get your enjoyment from eating all the tastes whenever you want,” Wave continues.

Taking Weekends Off From Dieting Doesn’t Work

Gigi_Wave_theggsocietytheggsociety/TikTok

“You know, because I find, and it's been said before, a lot of people are good Monday to Friday, the weekend comes, they really relax and don't eat one cheat meal. I mean the whole weekend's cheaty. So their weekly totals, they're still in their maintenance calories and the weight is not coming off,” Wave says.

You Have to Be Honest with Yourself

Asian woman satisfied with holding bathroom scales on white background.Shutterstock/BUNDITINAY

“So you have to be honest with yourself. Look at how you've been. If you've been so uncomfortable dieting, there's nothing worse than feeling that you're dieting and the weight isn't coming off. You've thrown the towel, and you're upset,” she said.

Discomfort Is Key

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Wave says that it doesn’t matter what weight loss regime plan you're doing. You're going to be a bit uncomfortable. Why? “Fasting works for a lot of people because they feel like, ‘Oh God, I have a six-hour window, so it's uncomfortable to fast. When I can eat, I can eat, and it's good, and the weight comes off,’ and they like it. For some people, it's easier just to cut out a food group. “I'm going keto, not counting calories, leave me alone,’ and the weight comes off no matter what. There's some discomfort in all of these,” she says.

You Need to Be Willing to Have Discomfort

Gigi_Wave_theggsociety25theggwave/TikTok

The bottom line? “If you're not willing to have any discomfort, the weight's just not gonna come off. I know this is where the volume eating crew will come in and say, ‘No. But if you have a super big salad and you cram it with protein and fiber, then you're still gonna be full,’” Wave continues.

It Won’t Happen Unless You Are Ready

Gigi_Wave_theggsociety12theggwave/TikTok

Wave continues, "Shoving salad all day and never eating Reese's pieces is uncomfortable too. I'm not saying you're gonna be miserable, But again, you're not willing to have some discomfort, you're not ready to buckle down and do what it takes for the next few months, it's most likely not gonna happen.”

RELATED: Drop 40 Pounds in 6 Months with These 7 Simple Adjustments

Body Network's Expert Agrees That You Need to Be Motivated

tara_collingwood7Tara Collingwood

“Anything hard takes some discipline, and losing weight is one of the hardest lifestyle habits to modify,” agrees 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. “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.”

...And Willing to Make “Hard Choices”

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

“When you have a strong reason for making the hard choices, it becomes easier to keep yourself on track,” says Collingwood. “With discomfort comes growth and results.”

💪🔥Body Booster: If you aren’t ready to make major changes and experience some discomfort, you shouldn’t bother dieting. Losing weight is going to feel uncomfortable, no matter what!

@theggwave

Skinny mindset series: get comfortable with some discomfort. #weightloss #weightlosstransformation #diets #dietstory #howtoloseweight #mindfuleating

FACT CHECKED BY Christopher Roback
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.

Have you been struggling to shed those stubborn pounds? You're not alone. Many of us find ourselves caught in the cycle of yo-yo dieting, wondering why weight loss seems to get harder with age. Cori Lefkowith, founder of Redefining Strength, is here to change that narrative. With her innovative approach to fat loss, she's helping people of all ages achieve their fitness goals and maintain results long-term.


The Weight Loss Trap

"Trying to lose weight as quickly as possible on the scale is a completely different focus than fat loss," Lefkowith warns in her popular video. She explains that rapid weight loss often leads to losing muscle along with fat, creating metabolic adaptations that can make you look softer – the opposite of what most people want.

RELATED:11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 Minutes

The Problem with Quick Fixes

Lefkowith points out that extreme diets and overtraining can lead to a cycle of weight loss and rebound. "These improper weight loss practices... lead to potentially rapid weight loss on the scale, but also that weight rebound," she says. This cycle can make future weight loss attempts even more challenging.

RELATED:3-Part Walking Schedule That Melts Fat All Day Long

Two Key Factors for Sustainable Fat Loss

1. Focus on Macros

Instead of obsessing over calories, Lefkowith recommends focusing on macronutrient ratios. "Before you even adjust your calorie intake, I recommend you focus on your macronutrient ratios," she advises. Protein, in particular, plays a crucial role in fat loss:

  • It keeps you feeling full and fueled
  • Has a higher thermic effect, meaning you burn more calories digesting it
  • Helps build and retain lean muscle mass

2. Prioritize Strength Training

While many turn to cardio for weight loss, Lefkowith emphasizes the importance of strength training:

"If you want to eat more, look leaner and prevent a lot of the metabolic adaptations we often associate with getting older, you need to be focusing your training on strength training," she states.

Strength training:

  • Increases resting metabolic rate
  • Helps preserve muscle mass during fat loss
  • Makes you functionally stronger and look leaner

The Path to Sustainable Results

Lefkowith reminds us that sustainable fat loss is a journey, not a sprint. "As much as it stinks to hear, slow and steady wins the race," she says. By focusing on macros and strength training and finding a routine you can follow consistently, you're setting yourself up for long-term success.

Remember, it's not about quick fixes or extreme measures. It's about creating sustainable habits that will help you achieve and maintain your ideal physique, no matter your age.

RELATED:9 Steps I Took to Reinvent Myself in 6 Months

How to Lose Weight Sustainably

To lose weight sustainably, aim to lose 1-2 pounds per week and avoid fad diets or products that make unrealistic promises. It’s best to base your weight loss on changes you can stick with over time. Set realistic goals and know your current body mass index (BMI) to track your progress. Instead of embracing fad diets, focus on making a permanent shift toward healthier eating habits. Additionally, physical activity is crucial as it helps burn abdominal fat and improves body composition. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Scott_Harrison1
Scott Harrison
FACT CHECKED BY Christopher Roback
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.

As an experienced fitness, nutrition, and mindset coach to many celebrities, I've honed my craft in sculpting toned, flat bellies for the stars.


I’ve done this by nourishing the body and mind through balanced nutrition, simply feeding the human body how it should be fed. With a flat belly comes a raft of health benefits, resulting in a strong, powerful, and resilient machine that will pay dividends for the rest of your life. With years of experience in the industry and an unprecedented track record of success all over the world, I bring unparalleled expertise to helping individuals achieve their goals, not only physically but mentally and emotionally, too.

Before embarking on a journey to reduce your visceral and subcutaneous fat, it's essential to understand that the quickest, most healthy way is to feed and nourish the body and not starve or malnourish it. The most important thing is not to drastically reduce our calorie intake; instead, we should make sure we are paying attention to what we eat and not necessarily how much we eat. Ninety percent of your fat loss will come from what you eat, and only a small amount will come from the actual exercise you undertake.

You Must Remember You Cannot Out-Train Your Diet

Hungry man opens the refrigerator at nightShutterstock

Overall fat loss is gained through a combination of diet, exercise, and lifestyle changes, but the key component is what you eat and drink. You cannot out-train your diet and we must change our relationship with food, drink and ourselves to not only achieve life-changing results but also maintain them as we go forward. I must also point out you can’t choose where the fat comes off first.

You Must Focus on Whole, Nutrient-Dense Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

We must focus on whole, nutrient-dense foods. whilst minimizing processed foods, sugar, and refined carbohydrates. A balanced diet, rich in lean proteins, complex carbohydrates like wholegrains, fruit and vegetables, and healthy fats, supports overall weight loss and therefore, the reduction of belly fat. If you want quick results, the alcohol must go, for a short time at least.

You Must Pay Attention to Portion Sizes

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

Pay attention to portion sizes and the balance of protein, carbohydrates, and healthy fats on your plate. Avoid overeating and aim for smaller, more frequent meals and snacks to help regulate appetite, increase metabolism, and promote fat loss.

You Must Eat Six Times Per Day to Keep the Fire Raging

Man eatsShutterstock

I recommend eating six times per day in the way of 3 small balanced meals and three snacks. Eating smaller, more frequent meals throughout the day can help stabilize blood sugar levels, reduce inflammation, maintain energy levels, prevent overeating, and keep your metabolism active, which is paramount in weight management. I like to use the analogy of a log burner. If you want your fire to burn fuel efficiently all day, you would simply every now and then add another log onto it. You wouldn’t add the paper, the kindling, light it, get it going, and add a log, then wait for it all to fizzle out, leave it for several hours, and repeat. This would give you temporary moments of heat and energy, withering away rather quickly to mere embers, resulting in many drops in temperature and weakness. To keep the fire raging, all you have to do is feed it regularly, and it will continue to provide for you all day.

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

You Must Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Hydration is super important! Drinking plenty of water helps maintain proper digestion, prevents bloating, supports overall metabolic function, and is a major ally in the reduction of body fat.

You Must Abstain From Alcohol

Friends,Partying,Nightclub,,Toasting,Drinks,girls,pub, alcohol, bar, cocktailsShutterstock

If you want faster results, my advice is total abstinence from alcohol would be wise until you reach your happy place and then find the balance where you can enjoy the odd drink. When alcohol is consumed, it's burned first as a fuel source before your body uses anything else. Alcoholic beverages are high in empty calories and will contribute to fat gain, so make sure you limit intake and opt for healthier alternatives, such as water with a slice of lemon or herbal teas.

You Must Try HIIT

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

When it comes to exercise, high intensity interval training (HIIT) is great for fat loss. HIIT workouts combine short bursts of intense exercise with brief recovery periods, effectively burning fuel efficiently (fat) and boosting metabolism. I love to include a battlerope in these workouts for even better results.

Now once the fat is reduced and we can see our abdominals, like all other muscle we can improve the depth and definition of them. Incorporate targeted core exercises such as planks, Russian twists, weighted side bends and bicycle crunches to build and create a firmer, more defined midsection.

You Must Reduce Stress

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Chronic stress triggers the release of cortisol, a hormone linked to increased abdominal fat storage. You see, the body, whenever “under attack,” will try to survive, and the first thing it will do is store energy (fat). Practice stress-reducing techniques, such as meditation, yoga, or deep breathing. to promote a healthier, happy mind. Another great way to take your mind to the right place is to listen to inspiring or self-help audiobooks or tune in to motivational speakers. This will often lift the weight off your shoulders with just a few of the correct words when you need them. A happy mind creates a happy body, and it all works much better.

You Must Prioritize Sleep

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

You really must place huge value on your sleep. You must prioritize quality sleep of at least 7-9 hours per night, as inadequate sleep disrupts hormone levels and metabolism, potentially leading to weight gain, or making it harder to lose the fat. Remember what I said about the body being under attack.

Related: #1 Weight Loss Myth Debunked by Weight Loss Coach (and 1 Mistake to Avoid)

Final Word From the Expert

Scott_Harrison8Scott Harrison

This is your life and no one else’s. It’s a strange phenomenon but often your saboteurs are close family members or well-meaning friends. You will find they may unintentionally derail your efforts to lose fat by discouraging you or tempting you with unhealthy choices. It's important to stay focused on your goals and surround yourself with supportive people that inspire you. Listening to negative comments can undermine your motivation and progress. Instead, seek out positive reinforcement and stick to your plan with determination and resilience.

💪🔥Body Booster: Watch your portion sizes and balance protein, carbs, and healthy fats. Eat smaller, frequent meals and snacks to control appetite, boost metabolism, and lose fat. If you enjoyed this article, don't miss 8 Ways to Eat Your Way to 6-Pack.

Scott Harrison is a celebrity personal trainer, nutrition expert & founder of the acclaimed fitness program The Six Pack Revolution. His Sunday Times bestseller ‘Eat Your Way to a Six Pack’ is out now. Follow Scott & The Six Pack Revolution on 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 trying to lose weight, but no matter what you do, the pounds aren’t coming off? Mayra (LowCarbLove) is a mother and influencer who lost over 135 pounds “naturally through low carb and keto and has been maintaining this weight ever since,” she reveals in her YouTube bio. In one of her viral videos, she reveals the number one reason why you can’t lose weight and also offers tips on how to get your diet going.


“Today, we're gonna be talking about reasons why you may not be losing weight. Now, for those of you who don't know, I've lost over a hundred pounds, and I have been maintaining my weight for over 15 years now. So I kind of know what I'm talking about,” she says. “If you're not currently losing weight, there might be a few reasons. And so I'm gonna go over them with you.”

Assess the Problem

“Throughout my journey, there have been times where I'm literally just not losing weight, and I'm like, what is going on? And so then when I sit down, and I really see, okay, what am I doing? What's going on? I always find the problem,” Mayra says in her post.

Avoid Drinking Your Calories

Chiang Mai, Thailand : 22/07/2020 : A cup of Choco-choco Nutty Frappuccino in Starbucks coffee shop. This menu is new to Starbucks store in Asia for perfect summer.Shutterstock

“One thing that I feel is that it's become super trendy and super popular to carry around a Starbucks drink,” she says. “I think drinking your calories is one of the worst things you can do.” She notes that some drinks have over 600 calories, which equates to sometimes two meals. “I would say if you're gonna do a coffee, it should be for sure under 150 calories because you could definitely be using those calories to fuel and nourish your body.” There are other drinks to look out for. “Sodas are also horrible,” she says, and juices. “So a lot of people confuse juices. They think, oh, juices are super healthy, and even though our fruits are natural and come with natural sugar, sugars are still not good for you,” she says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Avoid Sugar, Because It Spikes Your Insulin

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

“Sugar, no matter what, even if you're not living a low-carb lifestyle, you just don't want to put a ton of sugar into your body because it spikes your insulin,” she says. “When you spike your insulin, it is impossible for you to be burning fat. Like there is just no way in order for you to burn fat, especially on your body, your insulin has to be down low, where it's almost at a fasted state.”

Avoiding Carbs Also Keeps Insulin Low

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

“That's why when you keep your diet really, really low carb, low carbs means your insulin is very low. With the keto diet, that's the reason why you produce ketones, because when you're doing a keto diet, your insulin is super, super low. So even if you don't do keto if you are trying to lose weight, you just wanna try to keep your sugar and your carbs as low as possible,” she says.

If You Eat Lots of Carbs, Make Sure to Exercise More

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“Another reason that you might not be losing weight is the carbs. So again, it gets down to the insulin. When you are eating a lot of carbs, what's happening is your body is running on glucose. So, even if you're having really healthy carbs, it just really depends on your goals. If you want to have a really high-carb diet, then you definitely wanna make sure you are getting your butt into the gym because carbs are gonna help you. If you're really lifting and you're trying to build mass, it doesn't mean you're trying to build fat or get bigger. It just means you can actually bulk up,” she says.

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

Stick to Whole Carbs

fresh sweet potatoes on a dark rustic background.Shutterstock

The type of carbs you eat matters. “I can have sweet potatoes, and I can have potatoes and squash, and I'm not going to gain any weight. It's definitely when I start to eat the carbs from chips and cookies, and even though they're low-carb chips, cookies, ice cream, all of that, you need to eliminate it if you're trying to lose weight. And that is just the bottom line,” she says.

Avoid Processed Carbohydrates

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“You just need to be careful with the processed carbs. And that is a very huge, huge difference. So many people think carbs are carbs, and yes, they are, but your body does not process them the same. If you're gonna be eating carbs, you just want to make sure that they're not processed. You want to make sure that you are having a single ingredient of carbohydrates, like sweet potato, like squash,” she says.

Reduce Fruit Intake for Weight Loss

Ripe wet sweet cherries are poured out of the blue bowl on wooden backgroundShutterstock

And, while she loves fruit, “I love grapes and cherries and papaya, and I love it and watermelon, and I have it, but it depends on my goal,” she says. “This summer, I ate a lot of fruit, and now I have a mission, I have a goal, and I'm gonna reach it. I've just eliminated fruit from my diet.”

These Are Short-Term Sacrifices for Long-Term Benefits

Full length of excited Indian woman sitting on scales at home, overjoyed with success of her slimming diet, side view. Emotional Asian lady achieving her weight loss goal, making YES gestureShutterstock

“I want you to remember that these are short-term sacrifices for long-term benefits. And that's just how life works. Sometimes, you just have to sacrifice certain things for a short term, but you're gonna reap the benefits in the end. This is not like a forever thing. And I think when you keep that in mind, and you're like, okay, this is just short term because I have a goal, and I wanna reach it, so this is what I'm going to do.”

RELATED: Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

You Have to Be in a Calorie Deficit to Lose Weight

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

“The last thing that I feel is probably the most important thing,” she says, “is a calorie surplus. I'm sure you've heard it time and time again, like calories in versus calories out. I don't truly believe that is a hundred percent true. But I will say, just to kind of wrap this up, I think that if you are in a calorie surplus, you are not going to see that scale move.” However, you can sculpt your body and lose fat. “In order to see the scale move down, you have to be in a calorie deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

We've all been there – trying every diet under the sun, cutting portions until we're starving, and still not seeing results. Chelsea Mae knows this struggle all too well. As a vegan mom from New Zealand who transformed her body by losing 40 pounds and keeping it off, she discovered that eating more of the right foods was the key to sustainable weight loss. After years of failed diets and self-sabotage, she cracked the code by understanding calorie density and the science behind weight loss. Now, she's sharing her hard-learned lessons to help you avoid the same pitfalls.


You're Eating Too Few Calories (And It's Causing Binges)

"I used to try eating like a bird, and it phenomenally backfired on me," Chelsea recalls in her post. She explains that severely restricting calories leads to an inevitable pendulum swing. When you set unrealistically low-calorie goals, you might stick to them for a few days or weeks, but eventually, willpower runs out.

"What happens is people eat really, really low calories, and they'll do that for a couple of days, or they might even do it for a couple of weeks," Chelsea explains. "Then you have a pendulum swing that happens when you get too hungry, and you run out of willpower, which is always going to happen at some point."

The math doesn't lie. "One tub of Ben & Jerry's is about 1500 calories – that's more than a day's worth of calories if you're trying to lose weight," she notes. These periodic binges can completely offset those days of restriction, leading to a higher daily average calorie intake than if you'd eaten moderately all along.

You're Avoiding Filling Starches (Your Secret Weight Loss Weapon)

"I was really scared of eating things like potatoes and beans because I thought they were high in calories and carbs," Chelsea admits. But she discovered these foods are actually weight loss allies. As she points out, "One pound of potatoes is only about 400 calories, while four tablespoons of oil is 480 calories – and that oil won't fill you up at all."

The key is understanding satiety – that feeling of being truly satisfied, not just full. "Think about after something like Christmas dinner and someone brings out dessert, and you're just like, 'no, I can't do it.' That's satiety," Chelsea explains. "You're not going to get that from just drinking water. You're not going to get that from just eating vegetables."

You're Following Diet Rules Instead of Understanding Calories

"I tried doing a low-carb vegan diet for a couple of months, then it was a fruit-based diet, and then it was a raw food diet," Chelsea shares. "It took me a really long time to get the information I needed."

The breakthrough came when she understood a fundamental truth: "The reason people lose weight on any diet, be that keto or high carb is that they're in a calorie deficit." She emphasizes that blindly following diet rules without understanding this basic principle leads to failure.

"When I would eat cake instead of a banana smoothie, I would give up because I'd broken the rules," she shares. Understanding calorie deficit helped her create sustainable habits instead of rigid rules.

You're Obsessing Over Other People's Diets

"Now it's funny because I see this mirrored back at me in people that message me and say, 'Why is this girl online skinny eating the way that she eats?'" Chelsea notes. She emphasizes that comparing yourself to others is counterproductive.

"Instead of focusing on what others are eating, you should be focusing on how to get into a calorie deficit from your starting point without having to cut your portion sizes," she advises. "You can do that really easily through calorie density."

You're Overexercising to Compensate for Diet

"I was doing all of this running to try and lose weight. It was so incredibly slow – I'd taken about six months to lose five kilos," Chelsea reveals. The problem wasn't just the slow progress; it was unsustainable.

"When I stopped exercising due to an injury, I gained five kilos back in the course of a month because I'd gotten used to eating such huge portions," she admits. This taught her a valuable lesson: "Exercise for your mental health. Exercise because it's really good for you, but don't rely on that as a weight loss tactic."

You're Not Understanding How Exercise Really Works for Weight Loss

Chelsea explains the science behind why excessive exercise often fails: "Let's say that you are burning 200 calories in half an hour workout. You are very, very likely to offset the extra calorie burn by moving less throughout the day. Maybe you sit on the couch more, you fidget less."

Even worse, "What happens when you over-exercise is that you get really, really hungry," she notes. "When you're hungrier, you're going to be eating more, and you're more likely to binge, you're more likely to get lots of cravings."

You're Making Everything Too Complicated

"I'm not looking for constant meal inspiration anymore," Chelsea shares. "I'm focusing on what works for me, creating meals that I enjoy, and not needing to look for constant inspiration because I understand how it works."

She points out the futility of overcomplicated meal plans: "A lot of the raw foods that I was trying to eat, I don't even have access to in New Zealand, and I definitely don't want to be eating a freezing cold smoothie in the middle of winter."

You're Setting Yourself Up for Failure with Perfectionism

"I constantly made things way too hard for me to actually stick to," Chelsea confesses. Setting perfectionistic goals and extreme rules sets you up for failure and demoralization. "When I failed, when I gave into cravings, I always felt terrible because I'd set the bar so incredibly high."

Instead, she recommends focusing on improvement rather than perfection. "Improvement looks like dealing better with failure than you did, picking yourself up," she explains. "It could look like having a slightly better version of ice cream, a lower calorie, more whole foods version of ice cream than your regular Ben & Jerry's."

RELATED: The 6 Worst Foods to Eat at Night if You Want to Lose Weight

You're Not Celebrating Small Wins

Chelsea shares a success story that demonstrates the power of small changes: "One of our amazing members, Natalie, lost 50 pounds just by starting with simple improvements like putting broccoli with her side of takeout pizza rather than just having all pizza."

"When you're starting out, don't make the mistake of making things so hard to stick to and then setting the bar so high that you feel demoralized all the time," she advises. "Set it as improvement, and then you will be able to gain momentum because you feel like you're making progress."

You're Missing the Big Picture of Sustainable Weight Loss

"It's not easy to lose weight. I'm not going to tell you that it is," Chelsea acknowledges. "But it doesn't have to be as hard as struggling through a ton of rules, trying to eat tiny portions, constantly just feeling like you are ravenously hungry and wanting to binge."

Her final message is encouraging: "There is a better way. And that is to use calorie density to eat a ton of food while lowering your overall calories, not killing yourself with exercise, and focusing on improvement rather than needing to get it perfect all the time."

What Science Says About Sustainable Weight Loss

While Chelsea's experience is compelling, research backs up her approach. According to the Mayo Clinic, "A safe and sustainable rate of weight loss is 1 to 2 pounds per week." This moderate approach aligns with Chelsea's emphasis on sustainable changes over crash dieting.

The National Weight Control Registry offers encouraging data: "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors for success include regular physical activity, consistent eating patterns, and ongoing self-monitoring – exactly the balanced approach Chelsea advocates.

Mayo Clinic highlights that "Sustainable weight loss requires setting realistic goals and focusing on long-term changes to eating and exercise habits. Behavioral therapy and a strong support system are often key to success." This validates Chelsea's focus on gradual improvements over dramatic transformations.

RELATED: Mom Lost 70 Pounds Thanks to These 6 Daily Plant-Based Meals

The Power of Protein in Your Weight Loss Journey

Understanding protein's role can explain why Chelsea's approach works. The Mayo Clinic reports that "Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction."

For optimal results, the Cleveland Clinic recommends that "athletes and heavy exercisers should consume 1 to 1.5 grams of protein per pound of their goal weight." However, they emphasize that recommendations may vary based on individual needs and activity levels.

Timing Your Meals for Success

Chelsea's emphasis on sustainable eating patterns is supported by research from the National Institutes of Health, which finds that "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health."

This is particularly important regarding evening eating. The NIH warns that "Eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues." This scientific finding supports Chelsea's focus on creating sustainable daily eating patterns rather than following rigid rules.

The Secret Weapon: Meal Prep

Research strongly supports Chelsea's practical approach to meal planning. According to Harvard Health, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating and aiding in weight management."

The Mayo Clinic adds that "Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods." This explains why Chelsea's approach to simple, prepared meals helped her maintain her weight loss.

Getting Your Nutrition Balance Right

The Mayo Clinic recommends "a balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." This balanced approach supports Chelsea's emphasis on eating filling starches while maintaining adequate protein intake.

Harvard Health stresses the importance of fiber, noting that "High-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating. Studies suggest consuming 25-30 grams of fiber daily is associated with improved weight management outcomes." This explains why Chelsea found success by incorporating plenty of whole plant foods into her diet.

Don't Forget About Hydration

According to WebMD, "Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness." This is especially important when increasing your protein intake, as proper hydration helps with protein metabolism.

The Cleveland Clinic adds another crucial point about nutrition during weight loss: "During calorie restriction, it is crucial to meet daily requirements for essential vitamins and minerals to prevent deficiencies." This underscores Chelsea's emphasis on eating nutrient-dense, whole foods rather than just restricting calories.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Bringing It All Together

Chelsea's journey proves that sustainable weight loss doesn't require tiny portions or extreme restrictions. Her experience, backed by scientific research, shows that understanding calorie density and following evidence-based practices allows you to eat satisfying portions while maintaining a calorie deficit.

Remember that sustainable weight loss isn't about perfection – it's about progress. As the research shows, success comes from making consistent, manageable changes rather than following extreme diets. By avoiding these common mistakes and following proven strategies, you can achieve and maintain your weight loss goals while enjoying your food and life.

The key is to focus on:

  • Eating enough calories to prevent binges
  • Including plenty of filling starches
  • Understanding basic weight loss science
  • Creating sustainable habits
  • Staying hydrated
  • Preparing meals in advance
  • Making gradual improvements

Start by choosing one area to improve, and remember that every small step brings you closer to your goals. As Chelsea's story and scientific research demonstrate, sustainable weight loss is achievable when you approach it with patience, understanding, and self-compassion. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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

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

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

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

Fuel Your Body the Right Way

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

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

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

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

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

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

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

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

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

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

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

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

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

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

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Evidence-Based

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

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

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

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

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

1. Omega-3 Rich Salmon

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

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

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

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

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

4. Fiber-Rich Asparagus

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

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

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

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

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

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

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

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

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

8. Versatile Shrimp

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

9. Filling Oats

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

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

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

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

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

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

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

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

These Foods Will “Help You Stay Fuller Longer”

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

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

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

Her Mom Took Her to Weight Watchers When She Was 10

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Copyright Lindsey Subrinsky

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

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

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

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

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

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

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

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Copyright Lindsey Subrinsky

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

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

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

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

She Followed a Low-Carb Diet Then Keto-Style

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

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

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

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Copyright Lindsey Subrinsky

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

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

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

She Also Takes a Day Off Every Few Weeks

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

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

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

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

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

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

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

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