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Nurse Loses 80 Pounds with This Daily 30-Minute Workout Plan

One expert reveals simple habits to help you lose big.

Allie Janszen alliejanszen
Instagram.com/@alliejanszen

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.


Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in Germany

Shutterstock

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Allie Janszen alliejanszen
Instagram.com/@alliejanszen

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in Germany

Shutterstock

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. 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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”


She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jessica Olson findinmyweigh
Wake Up Earlier​
Copyright findinmyweigh/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 need a little motivation? One weight loss warrior claims to have a game-changing tip. Jessica Olson is a nurse and social media influencer who dropped a whopping 140 pounds. In a recent Instagram post, she reveals one habit that was instrumental in her weight loss success. “#1 success tip helped me lose 140 pounds,” she writes in the post.

Wake Up Earlier

What is her number one tip? “It’s simple…WAKE UP EARLIER,” she writes. “I’m sure a ton of people would disagree with me but if I had to pick ONE thing that I feel like has helped ME on MY journey - this would be it.”

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

She Had Bariatric Surgery But Didn’t Gain the Weight Back

“Sure I had bariatric surgery… and some could say that was the one thing that helped. But so many people put their weight back on after having surgery because they don’t change their habits. I created the habit of waking up earlier,” she continues.

This Habit Helps Her Stick to These Other Habits

She maintains that “one simple thing” has helped her lose 140 lbs but also keep it off by:

  1. Hitting her water goals
  2. Taking her vitamins
  3. Getting in a workout.

“All before most people are getting out of bed in the morning,” she says.

There Are Other Benefits

There are other benefits to being an early riser, per Jessica. “But it’s also helped me in other areas. I’m spending more time with God, my house is cleaner, I feel more organized, so I’m in a much better mood,” she says. “All because…I WAKE UP EARLIER.”

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

She Also Has a Tip for Those Who Struggle to Sleep

In another post, she offers suggestions to anyone who struggles with falling asleep and shutting their brains off. “After many years of nightshift nursing I have royally messed up my sleep schedule. Some nights I'll lay in bed (mind you I've crawled into bed around 8) and can't fall asleep until after 1-2a,” she says.

She Drinks Mushroom Hot Cocoa at Night

“I have prescribed medication to help with times like that but I really don't like taking it. I decided to try out @ryzesuperfoods mushroom hot cocoa to see if I could tell a difference - and it's been a huge game changer!! For one you can't taste the mushroom part at all, y'all know I have a sweet tooth and this taste just like straight up hot cocoa but the best part is I feel super sleepy within 10-15 minutes of drinking it!” she continued.

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

Find What Works for You

“All this to say - find what works for you. Maybe it's changing up your nightly routine. Trying some meditation, stretching, a hot bath, bible reading, journaling -or- incorporating some hot cocoa into your nightly routine... Figure out what helps and stick to it,” she concludes. “Transitioning from a night owl to a morning bird has been a huge part of my journey to better health.” 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
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 fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

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.

Erica Lynn is a weight loss coach and social media influencer whose mission is “helping women 40+ shed body fat.” In a recent Instagram post, she reveals that making five changes to her diet and exercise approach were pivotal in her weight loss journey. In fact, she went on to lose 13 pounds and cut her body fat in half after she made them.


She Started Doing Less Cardio

Doing “less cardio” helped Erica lose weight. “I spent my decades doing cardio for the calorie burn. I would be so proud of the 400+ calories I burned. Does that sound familiar? What I didn’t realize is that calories burned are a bunch of BS. The more cardio I did, the more my body adapted/got conditioned, the less I burned,” she says in the post.

She Amped Up Her Strength Training

She also did more strength training. “Calories burned during lifting are typically lower than cardio sessions. This is what confused me: why the hell would I spend 30 min lifting when I can burn 2x doing cardio in the same amount of time? Here’s why: cardio only burns calories at the moment, while lifting heavy shit burns calories for hours afterward. Plus, the difference between adapting to cardio (see above) & adapting to lifting is that you grow in strength and muscle size with strength training,” she writes.

RELATED: I'm a Nutritionist and Banned These 4 Harmful Food Additives From My Kitchen

She Ate More Protein

Amping up her protein intake was also pivotal. “When I started making protein the star of my plate, I started losing inches and not just weight. This is when the definition of my muscle began to show back in 2017 when I started this current fitness journey,” she writes.

Walking

She also started getting her steps in. “I used to think walking was a waste of time. I would rather do cardio to burn more calories. I was so focused on how many calories I burned vs. making sure I was moving throughout the day. Then I learned that Non-Exercise Activity Thermogenesis (NEAT) actually accounts for DOUBLE the calories burned/day compared to Exercise Activity! All those 2x/day training & hours spent in the gym weren’t adding up like I thought,” she writes.

80/20 Rule

Erica claims that following an 80/20 lifestyle is key. “I’m going to admit to you – I am a Type-A perfectionist. Why do you think I have the Level Up nickname?? I am extra with everything and can’t just do anything half-measured. However, after decades of fad diets, I’ve learned that I will NEVER be successful at SUSTAINING any results if I have to restrict foods forever. I eat 80% wholesome, clean, minimally processed, lean foods. The other 20%? Whatever the hell I want because life is too short! Through tracking macros, I’ve learned how to fit these “fun” foods into my day & developed habits to keep them under control so I don’t eat the whole bag of Doritos,” she writes.

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

Steps She Took to Lose Weight: Ignited Her Metabolism

In another post, she reveals the three steps she took to help her lose weight. The first was igniting her metabolism. “Learning you can’t lose weight by chronic under-eating was the most valuable lesson,” she says. Restoring my metabolism to burn more calories & maintain my weight set me up for success when I eventually dieted.”

Enjoyed Food Freedom

She also enjoyed food freedom. “Restricting food didn’t get me anywhere except binging on the foods I restricted,” she writes. “Learning to eat a balanced diet in the right macro portions while staying within my daily targets was key to breaking free from restricting & binging.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Maximizing Workouts

It’s about quality, not quantity, when it comes to exercise, says Erica. “Boy, oh boy, was I wrong here! Too much cardio & just way too much exercise in general didn’t get me results and put me under extreme stress,” she says. “These days, my priority is strength training with a sprinkle of cardio every week. Oh… and I made getting my steps in a priority over both the above!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

LOS ANGELES - FEB 28:  Leslie Bibb arrives at the Harper's Bazaar Celebrates The Launch Of The Dukes of Melrose Event at the Sunset Tower on February 28, 2013 in West Hollywood, CA
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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.

Leslie Bibb has been stealing scenes this season on This White Lotus as part of the salacious swimsuit-clad friend trio, which includes Michelle Monaghan and Carrie Coon. A few things you might not know about the gorgeous blonde actress? One, she is married to her White Lotus costar Sam Rockwell, whom she has been with for over 15 years. Two, she has been acting for nearly 30 years. Brace yourself for number three: In November, she turned 50. If you are curious how she manages to look half her age, Body Network rounded up her top diet and fitness habits.

She Hydrates in the Morning

Bibb starts her day by hydrating. “I try to drink water first thing in the morning. Sometimes it's hard, I try to get as much water in me, at least like 20 ounces so I can check that off the list. As Sam likes to say, I hydrate,” she told The Zoe Report.

She Does Yoga

“I am a morning person, by the way, so I like to get up early and I like to listen to some jazz. And then I try to do yoga with my yoga teacher, this wonderful teacher in Los Angeles, Jenny Brill. It just gets me back in my body,” she told TZR. “I think yoga is like a treat for myself because I do a private [lesson], which is nice.” She added: “Yoga for me has been a really centering, good thing.”

RELATED:20 Superfoods for People Over 50

She Meditates

LOS ANGELES, USA. February 10, 2025: Leslie Bibb at the season 3 premiere for HBO's The White Lotus.​She Hydrates in the MorningShutterstock

Leslie likes to get her zen on. “I always try to meditate. I've done a meditation class. I have a mantra. I have it all. But it's hard sometimes. My brain can get a little busy,” she says.

She Makes Her Own Hummus and Curries

Leslie Bibb and Sam Rockwell at the Los Angeles premiere of 'Tag' held at the Regency Village Theatre in Westwood, USA on June 7, 2018.

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She also confessed that her “new obsession” is cooking, particularly two things. “One is instead of buying cans of beans, doing an old school dry beans: soaking them overnight, and then making my own hummus so I'm not buying it. Doing it truly from scratch, so if I'm making chili, all my beans are dry, and then it's nothing from a can. Then the second thing I've really gotten into is learning how to make curries. I would say that coconut milk, and coconut cream, and curries have become my new obsession in the kitchen. I'm obsessed with making a Thai Curry,” she told TZR.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Invests in Cooking Gadgets

LOS ANGELES - JAN 10:  LESLIE BIBB ABC All Star Winter TCA Party 2012  on January 10, 2012 in Pasadena, CA

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She also invests in cooking gadgets to make healthy eating easier. “My Ninja is my thing. It's a go-to ... And I don't even think I've scratched the surface of what it can do. I make my own pesto, I make my own hummus, the other day I made from scratch cauliflower soup. And this is the other thing, I'm really into making my own broth. I do my own vegetable stock or my own chicken stock. It's so silly and corny, but I love it. I have a thing about opening a fridge and seeing a full fridge or a full freezer, like the way my aunts and my mom always used to have when I was a kid. It just makes me feel faith, and like I'm taken care of if there's food in the house in that way,” she says.

She Drinks Her Greens.

PARK CITY, UT-JAN 28: Actress Leslie Bibb attends the "Don Verdean" premiere at the Eccles Theater during the 2015 Sundance Film Festival on January 28, 2015 in Park City, Utah.

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Bibb told New York Magazine that she loves Athletic Greens. “The first thing I do in the morning is drink this. I love that it simplifies taking a ton of supplements. It doesn’t have a weird taste to it,” she says. “The color green gets a really bad wrap. Dare I say there’s a hint of vanilla in this, but it doesn’t taste the way it looks.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maxie Haase maxiehaase
Copyright maxiehaase/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 can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

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

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

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

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

 Dr Sophie GP
Copyright Dr Sophie GP/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.

We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

Yes, They Actually Work

"These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.

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

The Celebrity Connection

Khloe Kardashian at the Cosmopolitan's 50th Birthday Celebration held at the Ysabel in West Hollywood, USA on October 12, 2015.

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"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

How These Drugs Actually Work

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock

"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

Health Benefits Beyond Weight Loss

Man having chest pain - heart attack, outdoors​Myth 4: Fat Is Bad For Your HeartShutterstock

"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.

RELATED:20 Possible Ozempic Side Effects

Common Side Effects to Expect

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom

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"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

Serious Side Effects to Be Aware Of

Endocrinologist examining throat of young woman in clinic. Women with thyroid gland test . Endocrinology, hormones and treatment. Inflammation of the sore throat

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"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

Accessibility and Cost Considerations

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.

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

It's Not a Forever Solution

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fat​Creating Sustainable HabitsShutterstock

"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

A Comprehensive Approach Is Still Necessary

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.​DinnerShutterstock

"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

Last Word

ozempic wegovyWegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

If you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.