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Personal Trainer Lost 10 Pounds and Transformed Her Body with These 8 Habits

A registered nurse opens up about transformative diet, fitness, and wellness habits.

Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Monica lifestylewithmon
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Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Do you want to lose weight by incorporating a few healthy habits into your routine? Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple habits that enabled her to achieve her fat loss goals and transform her body. “After I gained a bunch of weight from unhealthy habits and an antidepressant medication I was on. It was one of the lowest points I’ve been in my fitness journey ever. Although these results did not happen overnight, I started noticing quick and rapid results when I started doing the following,” she writes in one of them.

LISS Cardio

The first habit she incorporated was LISS (low intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Her next healthy habit? Hydration. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Taking progress photos is helpful. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

Lift Weights

She also recommends weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.”

Get Enough Sleep

In another post, she reveals other healthy habits that helped her lose weight. “I started getting enough sleep,” she says. Initially, she was going to the gym 7 days a week and only getting 4 to 6 hours of sleep a week. “Allow your body to rest and recover with a good 7-8 hours of sleep (yes that means sometimes skipping your 5am gym session when you know you need REST),” she writes.

Eat Less Processed Foods

Eating less processed foods also made a big difference. “I dare you to Yuka app half the things in your refrigerator/ pantry. There is so much extra 💩 in our food! I try to eat minimally processed foods now (more lean meats, veggies and fruit),” she writes.

Stop Ego Lifting

“Stop ego lifting,” she continues. “If you are training for aesthetics you need to be slowing down and controlling your movements to really engage the muscles you are targeting in each exercise.”

Find Your Maintenence Calories

And, last but not least, find your maintenance calories before you bulk or cut. “You need to know your body and where you’re starting before you significantly add/ subtract food to your diet. I went from eating probably about 1600-1700 calories a day straight into 2400. NOT SMART. That is not a proper reverse diet. Don’t make my mistake because it did way more harm than good!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Smartnews Feed

She Lost 10 Lbs and Transformed Her Body with These 8 Habits

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Do you want to lose weight by incorporating a few healthy habits into your routine? Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple habits that enabled her to achieve her fat loss goals and transform her body. “After I gained a bunch of weight from unhealthy habits and an antidepressant medication I was on. It was one of the lowest points I’ve been in my fitness journey ever. Although these results did not happen overnight, I started noticing quick and rapid results when I started doing the following,” she writes in one of them.

LISS Cardio

The first habit she incorporated was LISS (low intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Her next healthy habit? Hydration. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Taking progress photos is helpful. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

Lift Weights

She also recommends weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.”

Get Enough Sleep

In another post, she reveals other healthy habits that helped her lose weight. “I started getting enough sleep,” she says. Initially, she was going to the gym 7 days a week and only getting 4 to 6 hours of sleep a week. “Allow your body to rest and recover with a good 7-8 hours of sleep (yes that means sometimes skipping your 5am gym session when you know you need REST),” she writes.

Eat Less Processed Foods

Eating less processed foods also made a big difference. “I dare you to Yuka app half the things in your refrigerator/ pantry. There is so much extra 💩 in our food! I try to eat minimally processed foods now (more lean meats, veggies and fruit),” she writes.

Stop Ego Lifting

“Stop ego lifting,” she continues. “If you are training for aesthetics you need to be slowing down and controlling your movements to really engage the muscles you are targeting in each exercise.”

Find Your Maintenence Calories

And, last but not least, find your maintenance calories before you bulk or cut. “You need to know your body and where you’re starting before you significantly add/ subtract food to your diet. I went from eating probably about 1600-1700 calories a day straight into 2400. NOT SMART. That is not a proper reverse diet. Don’t make my mistake because it did way more harm than good!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 37 Lbs with 3 Small Tweaks

Orisha Rè Lampkin Re fearlessrevolutionfitness
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Leah Suzanne
By Leah SuzanneMay 05, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says.

I Switched from “More” to “Smarter” Strength

The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says.

How It Helped

The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says.

I Added Feminine Flow to My Conditioning

Active and healthy women doing jumping jacks during a HIIT class. Three beautiful and fit women working out at the gym with power trainingShutterstock

“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

How It Helped

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gym​Starting Small WorksShutterstock

How did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says.

I Always Activate My Sensual Core

“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains.

How It Helped

Asian,Healthy,Woman,Dieting,Weight,Loss.,Slim,Woman,Measuring,WaistThe 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock

“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Dropped 60 Pounds in 3 Months, Here’s How

Samantha_Costa6
Samantha Costa/YouTube
Leah Groth
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Evidence-Based

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

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

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

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

Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

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

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

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

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

From 10,000 Steps to 500

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

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

She Lost 10 Pounds in a Week and Kept Going

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

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

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

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

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

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

Nutrition & Diet

I Lost 60 Pounds After Realizing These Biggest Weight Loss Mistakes

kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

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

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

@kikivirk

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

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

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

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

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

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

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

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

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

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

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

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

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

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

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

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

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

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

Nutrition & Diet

“How I Lost the Last 10 Pounds,” Reveals Nutritionist Danni Patton

Dani_Marenburg_Danni_Patton_mindinmymacros
mindinmymacros/Instagram
Leah Groth
By Leah GrothAug 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

Some people believe that losing the first 10 pounds is the hardest—but not according to Danni Patton. The Macro Coach, nutritionist, and social media influencer regularly shares helpful weight loss tips with her large following after personally losing a lot of weight and transforming her body. In a recent Instagram post, she revealed four things she did to lose “the last 10 pounds.”

She Explains That Losing the Last 10 “Seems Impossible” But Is Doable

“For many women, losing that last 5-10 lbs seems impossible. And for some, they might not actually NEED to. At the end of the day, remember that your weight NUMBER signifies so much more than body fat (muscle, cortisol, water retention, etc),” she writes. “But, if you are stuck losing that last bit of body fat, there IS a sustainable way for you to shed it (& for good). Remember, each individual needs a custom plan. What worked for Susie won’t work for you - this is due to dieting history, BMR, insulin resistance/weight loss resistance factors, and more (which we help with inside TMA). 😉But here are the four simple yet effective solutions that worked for me and so many of my amazing clients,” she continues.

Eat the “Appropriate Macros”

Danni_Patton_mindinmymacros3mindinmymacros/Instagram

The first thing she did was eat at her “appropriate macros,” she says. “No, these weren’t the macros and online calculator or MyFitnessPal spat out for me. These were macros customized to my metabolic health and lifestyle.”

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

Do Strength Training Over Cardio

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Next, she did strength training over cardio. “I stopped running myself into the ground with hours of cardio 6-7 days a week and switched to strength training 4-5 days a week. Building muscle burns more calories at rest, helping to increase your BMR. PLUS… this is what gets you that ‘toned’ look (not cardio),” she writes.

Had a Nutrition Periodization Plan

Danni_Patton_mindinmymacros5mindinmymacros/Instagram

Next, she had a nutrition periodization plan. “This is the true make or break for nearly all women (outside of consistency, of course),” she claims.

Related: Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout

Increased Daily Movement

Danni_Patton_mindinmymacros4mindinmymacros/Instagram

Lastly, she increased her daily movement and stopped doing HIIT workouts. “My body’s cortisol levels were already high (like many of the women I work with), and HIIT training only makes it worse… leading to weight loss resistance,” she writes. “When I focused on increasing my daily movement through planned and unplanned walks, steps, and low-impact activities, it changed EVERYTHING.”

💪🔥Body Booster: If you have been counting calories and want to try something new, focus on counting macros instead. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

4 Daily Habits That Help Women Over 50 Burn Fat Twice as Fast

Petra Genco
Copyright Petra Genco/YouTube
Christopher Roback
By Christopher RobackMay 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Let's face it - weight loss during menopause can feel like an uphill battle. But fitness expertPetra Genco, with over 700k subscribers, is on a mission to help women in their 40s, 50s, 60s+ get back into shape. Petra proves it's never too late to transform your body, even when hormonal changes seem to be working against you. Read on to discover her four powerful strategies that can help you burn fat twice as fast as usual - no crash diets required.

Exercise Smarter, Not Harder

Many women believe endless cardio is the answer to weight loss, but Petra has a different perspective. "Doing too much cardio, especially the kind that pushes your body to the edge of exhaustion, causes chronic inflammation," Petra explains in her post. When you overtrain without proper recovery, cortisol levels spike - the stress hormone directly linked to belly fat storage. Instead of hours on the treadmill, Petra recommends resistance training to build muscle, which becomes your fat-burning powerhouse. The more muscle you have, the more calories your body burns at rest.

Resistance Training: Your Fat-Burning Secret

Swap those endless cardio sessions for weight training and you'll be shocked at the difference. "Lifting weights or doing bodyweight exercises helps you build muscle and boost your metabolism," says Petra. Unlike cardio, where calorie burning stops when you step off the treadmill, resistance training keeps your metabolism elevated for hours afterward. This means you're still burning calories long after your workout ends. The best part? You don't need to exercise daily - just 4-5 strength training sessions per week can deliver better results than daily cardio.

Recovery Is When the Magic Happens

Contrary to what you might think, working out every day isn't the fast track to results. "Your body doesn't burn fat and build muscle when you're exercising. It happens after, when you're recovering," Petra points out. Without adequate recovery time, you'll slow your progress, feel constantly exhausted, and potentially lose muscle instead of fat. For maximum fat loss in minimum time, focus on three key recovery areas: protein intake, quality sleep, and stress management.

Prioritize Protein for Muscle Recovery

If you're not eating enough protein, your body will struggle to build muscle - meaning you'll burn fewer calories overall. "A good rule of thumb is to eat around one gram of protein per ideal pound of body weight," Petra advises. She personally aims for at least 100 grams of protein daily. Maintaining high protein intake is particularly crucial during intense fat loss periods, as it helps preserve muscle mass. Include protein-rich foods like eggs, chicken, fish, tofu, or lean beef with each meal.

Sleep Your Way to Faster Fat Loss

Sleep isn't just about energy levels - it directly impacts your body's ability to burn fat. "Studies show that people who don't get enough sleep burn less fat and more muscle, which is the opposite of what we want," says Petra. Poor sleep quality can sabotage even the best diet and exercise plan. Aim for 7-8 hours of quality sleep each night to support your body's fat-burning processes. Create a relaxing bedtime routine and stick to consistent sleep and wake times to optimize your results.

Manage Stress to Reduce Belly Fat

Chronic stress is a major obstacle to fat loss, especially around the midsection. "High stress increases cortisol, which is the hormone that makes it much harder to burn fat, especially around the belly," Petra explains. Simple stress management activities like reading, walking, or spending time with loved ones can significantly impact your fat-burning efficiency. Consider incorporating meditation, deep breathing exercises, or gentle yoga into your routine to keep cortisol levels in check.

Track Your Calories (Temporarily)

While Petra generally discourages obsessive calorie counting, she recommends short-term tracking to ensure you're in the right calorie deficit. "Your maintenance calories can be estimated by taking your body weight in pounds and multiplying it by 14," she shares. From there, create a moderate deficit of about 400 calories per day - enough to see fast progress without feeling deprived. For example, if you weigh 150 pounds, your maintenance calories would be around 2,100, making your fat-loss target approximately 1,700 calories daily.

Keep Your Meals Simple and Consistent

Tracking every calorie can become tedious, so Petra offers a practical solution. "Eat the same or very similar meals every day," she suggests. This approach might not be Instagram-worthy, but it makes staying on track significantly easier. Structure your day around three protein-rich meals, each containing at least 30 grams of protein plus vegetables or salad. This simple framework removes decision fatigue and helps you maintain your calorie deficit without constant calculations.

Incorporate Hydrating Foods

Strategic food choices can help manage hunger while keeping calories low. "Cucumber and watermelon are two of my personal favorites to add to my choice of protein at mealtimes," Petra shares. These water-rich foods are not only hydrating but also filling and low in calories - allowing you to eat satisfying portions without exceeding your daily calorie target. Other hydrating options include celery, lettuce, zucchini, strawberries, and bell peppers.

Drink More Water

Proper hydration is a simple yet powerful strategy for fat loss. "When you drink, your stomach actually fills up, so if you're constantly hydrating, you will have less room in your belly for food," Petra explains. Aim for 2-3 liters of water daily, and consider adding lemon or lime slices for flavor if plain water doesn't appeal to you. Besides helping control appetite, adequate hydration improves your metabolism, supports workout recovery, and enhances overall health.

Walk Your Way to Faster Results

You don't need to exercise intensely every day, but staying active is crucial. "Walking 10,000 steps a day can burn around 300 to 500 extra calories, depending on your weight and speed," says Petra. For accelerated fat loss, aim for 10,000 steps daily - which can be spread throughout the day. Combined with your 400-calorie dietary deficit, this creates an 800-calorie daily deficit or approximately 5,600 calories per week. At this rate, significant fat loss becomes inevitable.

The Perfect Fat-Burning Combination

When you implement all four strategies - smart exercise, proper recovery, calorie management, and consistent activity - results happen faster than you'd imagine. "If you do this, it's impossible not to lose weight," Petra guarantees. The beauty of this approach is its synergy - each component enhances the others. Resistance training builds metabolism-boosting muscle, recovery ensures that muscle growth continues, calorie management creates the necessary deficit, and daily activity amplifies everything. Together, these strategies create a powerful fat-burning environment in your body. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

9 Natural GLP-1 Alternatives That May Help You Lose Weight Without Drugs

Dr. Kate Lyzenga-Dean
Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels
Copyright drkateld/Instagram
Christopher Roback
By Christopher RobackMay 07, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

We all struggle with weight management at some point in our lives, especially with the constant bombardment of processed foods and stressful modern lifestyles. Dr. Kate Lyzenga-Dean, an expert in Integrative and Functional Medicine with over a decade of experience, understands this challenge intimately. After battling severe stress-induced health issues during her medical studies, she dedicated her career to uncovering the root causes of chronic diseases. "Science is proving again and again that the old simplistic model of calorie in calorie out simply does not work for most women, especially as we age," explains Dr. Lyzenga-Dean. Read on to discover natural alternatives that could help you manage your weight without expensive medications or their side effects.

The Weight Loss Challenge

Nearly half of all Americans—over 165 million people—are actively trying to lose weight right now. Fat loss is especially challenging for women, who face unique hormonal battles. "We're constantly bombarded by cheap, convenient, ultra-processed, food-like products. We're addicted to sugar. We're practically bathing in estrogenic chemicals that throw off our hormonal balance," Dr. Lyzenga-Dean points out in her recent post. These factors, combined with constant stress, make achieving and maintaining a healthy weight increasingly difficult.

Hormones: The Hidden Weight Loss Factor

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Weight loss resistance often stems from hormonal imbalances rather than lack of discipline or willpower. Dr. Lyzenga-Dean explains, "The way your body carries weight, responds to the food you eat, and tolerates exercise is hugely influenced by hormones, including leptin, cortisol, insulin, estrogen, ghrelin, and of course, glucagon-like peptide 1." These hormones work together to regulate numerous bodily processes, including weight management and fat percentage. Understanding how GLP-1 works can provide insights into more natural approaches to weight management.

How GLP-1 Agonists Work

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GLP-1 is produced in your gut when you eat, with certain foods triggering higher production than others. "GLP-1 then sends a signal to your pancreas that causes the release of insulin, which tells your cells to take in glucose from your blood, lowering your blood sugar," says Dr. Lyzenga-Dean. This explains why GLP-1 agonist medications were initially developed for type 2 diabetes treatment. The hormone also enhances feelings of fullness by activating certain brain areas and slows down gastric emptying, helping you feel satisfied longer.

Medications vs. Natural Alternatives

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

While medications like Ozempic are popular, Dr. Lyzenga-Dean highlights several drawbacks: "These drugs are expensive and rarely covered by insurance for folks who don't meet strict criteria, usually advanced diabetes." Additionally, these medications often require lifelong use to maintain results and can cause serious digestive side effects. According to Dr. Lyzenga-Dean, "One study reported that 50% of patients taking GLP-1 agonists experienced nausea while taking them."

The Rebound Effect

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Discontinuing GLP-1 medications often leads to weight regain. "A 2022 study showed that participants who discontinued GLP-1 agonist treatment gained most of their weight back within one year," Dr. Lyzenga-Dean reveals. This happens because medications don't address why your body isn't producing enough GLP-1 naturally. However, supporting your body's natural GLP-1 production can help with weight loss, blood sugar balance, disease prevention, and even digestive health.

Healthy Fats Boost GLP-1

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Increasing healthy fat intake is one of the quickest ways to balance blood sugar. "I know it sounds strange, but often you need to eat more fat to lose fat," suggests Dr. Lyzenga-Dean. This works because unsaturated, long-chain fatty acids strongly stimulate GLP-1 release from the gut. Foods rich in these healthy fats include nuts, seeds, olive oil, certain fish, and avocados. Dr. Lyzenga-Dean notes that research shows "GLP-1 concentrations went up following the addition of 85 grams of pistachios to a carb-heavy meal in overweight and prediabetic adults."

The Mediterranean Connection

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The Mediterranean diet, particularly its olive oil component, shows promising effects on GLP-1 levels. "Another study showed that eating a Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," says Dr. Lyzenga-Dean. This natural approach helps increase post-meal satisfaction, decrease appetite for better portion control, and maintain steady blood sugar levels—all contributing to sustainable fat loss and prevention of metabolic disorders.

Protein-Rich Foods Support GLP-1

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Similar to healthy fats, protein-rich meals stimulate GLP-1 secretion better than carbohydrate-heavy options. "Eggs are high in unsaturated fats, protein, and a unique and helpful micronutrient called choline, which helps balance blood sugar," Dr. Lyzenga-Dean points out. Research also shows that plain yogurt significantly increases GLP-1 production in the gut. Even if you don't tolerate these specific foods, the general principle applies: adequate whole-food protein intake supports GLP-1 hormone production and weight loss.

Flavonoids: Nature's GLP-1 Boosters

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Beyond macronutrients, certain micronutrients and bioactive compounds can enhance GLP-1 production. Dr. Lyzenga-Dean explains, "Flavonoids are a family of compounds that have been shown to be particularly effective at increasing GLP-1 hormone production from the gut." Common sources include curcumin from turmeric, cinnamon, rosemary, and EGCG from green tea. For noticeable effects, these compounds often need to be concentrated in supplement form to achieve therapeutic dosages.

Berberine: "Nature's Ozempic"

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Berberine, a plant-based phytonutrient, has gained attention as a natural GLP-1 booster. "This plant-based phytonutrient is already well studied as a treatment for metabolic syndrome," says Dr. Lyzenga-Dean. Metabolic syndrome encompasses various conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels—precursors to many leading causes of death. Dr. Lyzenga-Dean notes that "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, fasting glucose, hemoglobin A1c, and other metabolic markers."

Your Microbiome and GLP-1

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Perhaps the most fundamental way to influence GLP-1 production is through your gut microbiome. "These healthy bugs make compounds called postbiotics, one category being short-chain fatty acids," explains Dr. Lyzenga-Dean. One such fatty acid, butyrate, raises GLP-1 levels. Bacteria like Akkermansia produce butyrate and, according to Dr. Lyzenga-Dean, research shows they also "increased thermogenesis, one of the ways that your body burns off fat." Supporting these beneficial bacteria through probiotics and prebiotics can effectively boost natural GLP-1 production.

Polyphenols and Prebiotics

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To cultivate beneficial bacteria that support GLP-1 production, consider incorporating polyphenol-rich foods. "You can support the growth of Akkermansia in your intestines with a type of prebiotic called polyphenols. The ones found in pomegranate are especially good," advises Dr. Lyzenga-Dean. Taking specific probiotic strains can also help, particularly if testing reveals low levels of these beneficial bacteria in your gut microbiome.

Combining Natural GLP-1 Strategies

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The advantage of natural GLP-1 boosters is that multiple approaches can be combined safely. "Because they come from food, supplements like berberine, flavonoids, and special probiotics are remarkably safe and have very low incidence of side effects," Dr. Lyzenga-Dean reassures. While they won't transform your body overnight or instantly eliminate cravings, these natural approaches address the root causes of weight issues and, alongside personalized dietary and lifestyle changes, can deliver sustainable results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Things to Know Before Starting a GLP-1

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
Leah Suzanne
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

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Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

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Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

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Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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