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

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

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

I Lost 130 Pounds and Here's My Proven Weight Loss Advice For You

Joan Henning lost an entire person by incorporating a few healthy habits into her life.

FACT CHECKED BY Christopher Roback
Joan_Henning
Joan Henning
FACT CHECKED BY Christopher Roback

If you have over 100 pounds to lose, it can seem like a helpless task. However, getting inspiration from other weight loss warriors is a great reminder that yes, you can do it too. In 2019 Joan Henning hit her peak weight, tipping the scales at 348 pounds. She went on to lose a whopping 130 pounds – an entire person – and isn’t done yet. In a new interview with Body Network, she tells her story and reveals a few of the core health habits that have helped her become the healthiest version of herself.


1. Joan Hit Rock Bottom

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In 2019, Joan hit rock bottom. After battling thyroid cancer and grief depression following the loss of loved ones, she was diagnosed with borderline prediabetes and high blood pressure. Instead of going on insulin, Joan tried Metformin for six months. It helped her lose weight and get her A1C down.

Related: I’m a Pro Bodybuilder and Here’s How to Get a Toned Upper Body in Just 30 Minutes

2. Keto

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Then, she made a few major dietary changes. “ I was able to start keto,” she says, adding that was on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

3. 4 to 5 CycleBar Classes Per Week

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She also started spinning at CycleBar in 2019 and has been doing it 4 to 5 days a week ever since. She usually takes a 45-minute class, sometimes longer, and some days she signs up for two classes back-to-back.

4. 10,000 Steps Per Day

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitnessShutterstock

Joan also started walking daily. Her goal is 10,000 steps a day, which she tries to meet by walking instead of driving when she can. “I am constantly moving my body,” she explains.

5. Strength Training

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Recently, Joan added one day of strength training per week. “I have definitely noticed a difference since I've started strength training. The difference in my upper body, especially, I've gotten smaller.”

6. Meal Prep

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Joan is no longer on the keto diet, but tries to avoid eating too many carbs. “Now I just meal prep and watch when and what I eat,” she says. She does her cooking on the weekends and makes simple but healthy food, like salads, chicken, roasted vegetables, salmon, and berries, dividing them into plastic containers that are convenient for grab-and-go. “I don’t deprive myself,” she adds. “I try and have a cheat day once in a while.”

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

7. Hydration

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She also hydrates. “I drink plenty of water during the day. That’s my go to drink. I don’t drink soda or anything,” she says. She has a 40-ounce water jug and drinks 3 to 4 of them per day. Sometimes she will drink Celsius energy drinks, which are sold at CycleBar. “If I'm doing two classes, I'll probably grab an energy drink,” she says.

8. She Is “Mentally and Physically Happier”

Joan_Henning2Joan Henning

Joan maintains that her life has changed so much since she started her health journey and she isn’t ready to stop. She is 20 pounds away from her goal weight. “I’m mentally and physically happier. I can do things today I couldn’t do 130 pounds ago,” she says. “If there is anything I can say to anyone. Don’t give up, keep pushing forward and set those goals and achieve them.”

Related: I Stopped Doing These 7 Things and I Lost Weight Without Even Trying

9. Her Final Advice: “Be Patient”

Joan_Henning3Joan Henning

Joan hopes that she can help other people achieve their own goals with her health journey, and she ends with some simple advice: “I tell people, it's not going to happen overnight. Stick with your goals and keep going.”

💪🔥Body Booster: Cycling is a great workout for a variety of reasons. Spin classes are fun, social, and blast lots of calories. The Cleveland Clinic explains that biking is a low-impact aerobic exercise, and is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

More For You

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

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

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

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

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

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Copyright Lindsey Subrinsky

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

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

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

She Followed a Low-Carb Diet Then Keto-Style

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

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

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

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

She Weighs Herself Daily

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

She Also Takes a Day Off Every Few Weeks

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

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

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

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

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

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

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

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

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

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Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

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Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

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Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

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Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

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Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." 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 more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


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

@indyaagos

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

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

She Also Educated Herself on Macronutrients

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

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

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

@indyaagos

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

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

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

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

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

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

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

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Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

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

She Took Progress Pictures

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

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

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

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

She Also Switched From HIIT to Low Intensity Workouts

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

And, She Prioritized Sleep

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

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

@theguywiththepinkshoes

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

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

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

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

She Also Walks 10,000 Steps a Day

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

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

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

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

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

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

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

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

She Also Followed a Meal Plan

@therealjoyymaria

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

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

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

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

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

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

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

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

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
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Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

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“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

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“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

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Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

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Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to achieve more weight loss success in 2025? It may be time to modify your approach to exercise. Laura Flusche is a social media influencer and weight loss warrior who lost 270 pounds. On her Instagram page, she regularly shares her experiences, revealing things that worked and those that didn't. In a new post she reveals one key habit she is adopting in the new year. "I lost 270 pounds and continue to make tweaks in my habits. I'm making this small habit change in 2025," she says.

Early Morning Workouts

Her big change? "EARLY morning workouts!" she reveals in her video. "I've wanted to do this for so long- but just never have committed. NOW is the time! Everyone swears by early morning workouts and after a quick Google search, you can clearly see the benefits!"

They Help You "Avoid Distractions"

The first reason she gives? "Morning exercise helps you avoid distractions! No excuses of things that come up, you wake up and get it DONE!" she writes.

RELATED: Glucose Expert Reveals Natural Hack That Stops Hunger in 90% of People

You Will Reap the Benefits All Day Long

Reason number two? "You'll reap the benefits of morning exercise ALL day! Exercising boosts mood and productivity- by doing it early you get to have that with you throughout the entire day," she says.

You Are More Likely to Stay Healthy Throughout the Day

When you get your workout over with in the morning, you are less likely to indulge in junk later on. "Helps you make healthier choices. When you feel better, you do better," she says.

You Will Boost Your Metabolism

The fourth reason for early morning workouts, according to Laura? "You'll boost your metabolism!" she says.

RELATED: Sports Scientist Reveals 6 Hidden Signs Your Body Is Actually Burning Fat

You Will Sleep Better

The final reason she gives for early morning workouts? She claims it will help improve your z's. "You'll sleep better!" she writes.

She Makes New Goals for Herself Regularly

"After losing 270lbs AND maintaining this loss of over a year, I still make new goals for myself. I still make tweaks to my habits. I STILL try everyday to improve myself! So here's to the first change, EARLY workouts!" she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Tess Thomas drtessthomas
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Do you want to lose weight without taking Ozempic or another GLP-1 weight loss drug? There are foods you can eat to trigger the same hormones. Tess Thomas, DO, is a board-certified family Doctor with 20+ years of experience helping busy women reverse pre-diabetes, lose weight, and stop playing tug-of-war with their blood sugar. In a new social media post, she reveals the food she eats daily that “mimics” Ozempic. “You don’t need a prescription to start regulating hunger, reducing cravings, and improving blood sugar…You just need foods that work with your body’s natural GLP-1 hormone. These 10 are the real MVPs,” she writes.

Avocados

Avocado on rustic wooden table. Raw Fruits healthy green food concept.​AvocadoShutterstock

The first food she recommends is avocado. “Loaded with healthy fats that slow digestion, keep you full, and help prevent blood sugar spikes. Plus, they’re packed with fiber!” she says.

Lentils

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Next up, lentils. “A plant-based powerhouse. Full of fiber and protein, they help blunt blood sugar surges and keep you full for hours,” she says.

Chia Seeds

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Chia seeds are another great weight loss food. “Absorb water and expand in your stomach, creating a gel that slows digestion and increases fullness — naturally reducing how much you eat,” she says.

Eggs

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Eggs should also be on your shopping list. “High in protein and essential nutrients. Eggs help lower levels of ghrelin (your hunger hormone) and stabilize your appetite all morning long,” she explains.

Farro or Quinoa

Cooked Organic Farro Grain in a Bowl for Dinner​Protein-Packed Farro SaladShutterstock

Both farro and quinoa are great for weight loss. “Unlike refined grains, these ancient grains are rich in fiber and protein — meaning fewer crashes and more steady energy,” she says.

Kefir or Greek Yogurt

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Don’t sleep on kefir and Greek Yogurt. “Great for gut health, which is closely tied to blood sugar control. The protein content also helps regulate hunger hormones,” she says.

Zucchini or Cauliflower

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Add zucchini and cauliflower to your shopping list. “These low-calorie, high-volume veggies add bulk to meals without raising blood sugar — so you feel full on fewer calories,” she says.

Rotisserie Chicken or Tofu

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Two great protein sources? Rotisserie chicken or tofu. “Convenient, lean protein sources that help preserve muscle, increase satiety, and keep your metabolism humming,” she says.

Sardines or Salmon

Grilled sardines on a plate, All Saints, 'Santos Populares' holidays in Lisbon in JuneShutterstock

She also recommends sardines and salmon. “Rich in omega-3s and protein, they help reduce inflammation, improve insulin sensitivity, and regulate appetite.”

Apples or Pears (with skin)

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The last item on her list? Apples or pears. “Packed with fiber and antioxidants — they slow glucose absorption and support gut health and fullness,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Lindsey Guldenschuh pharmacist_lindsey
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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.

Are you taking Ozempic or another weight loss drug and not getting the desired results? One expert-slash-weight loss warrior has some advice for you. 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 the key habits responsible for her weight loss success. “I’ve lost 35 lbs on a GLP-1 by sticking to these five non-negotiables,” she writes, going on to reveal the five things she prioritized.

Prioritizing Protein

The first habit was prioritizing protein. “I aim for at least 100g of protein daily, which keeps me full, supports muscle, and makes hitting my goals way easier. Protein coffee in the morning is a staple!” she writes.

Eating in a Calorie Deficit (with GLP-1 Support)

calorie counting app on smartphone screen. Counting calories on a diet. Weight loss​Create a Slight Calorie DeficitShutterstock

Next, she eats in a calorie deficit with GLP-1 support. “I use the FatCalc calculator to figure out my deficit, and thanks to the appetite suppression from my GLP-1, I can actually stick to it without food noise running the show,” she says.

Moving Her Body Daily

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The third habit she swears by is exercising, moving her body daily. “Started with simple walking, then added a weighted vest to level it up. I walk during work breaks, at baseball practice, or on my walking pad—my goal is 7,500 steps/day and 3–4 strength workouts/week,” she writes.

Hydrating Like It’s Her Job

Young woman in black sport outfit resting and drinking water after running.​3. Drink More WaterShutterstock

She also makes sure to hydrate. “I drink 100+ oz of water daily, and start my mornings with electrolytes to boost energy, digestion, and overall well-being,” she says.

“Being Boring on Purpose”

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Being boring on purpose,” is also important, she claims. “I keep my meals simple and repeatable with a few high-protein staples I rotate weekly. No complicated recipes, just a doable routine that makes tracking and staying consistent so much easier,” she writes.

Sustainable Habits Are Key

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The bottom line? Sustainable habits are key, she says. “No magic, no perfection—just structure, support, and habits I can stick with thanks to the help of my glp-1.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jon Williams jonwilliamsfitness jonwilliamscoaching
4 Signs You Are Eating Too Much Protein to Lose Fat
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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.

Are you trying to incorporate healthy habits into your life, so you can get stronger and lose weight? According to one expert, there are some everyday habits that the fittest people have in common. Jon Williams is a fat loss expert and fitness trainer who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals the top 5 habits of the “strongest people 50+” in the gym for a week. Here is what he learned from observing them:

They Have Consistent Training Schedules

“I noticed that the strongest people in the gym have a consistent training schedule. They treat their workouts as a non-negotiable part of their day, which helps them build muscle and improve their overall strength over time,” he says.

They Lift Weights and Split Days

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weights​Fundamental 2: Strength Train at Least Three Times a WeekShutterstock

“I observed that they focus on lifting weights each day,” he says. “Doing specific splits: such as lower and core days, or push and pull days. Engaging multiple muscle groups and promoting overall functional fitness.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

They Pay Attention to Nutrition

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“It’s clear that they pay attention to their nutrition. They seem to make sure they’re eating enough protein, healthy fats, and complex carbs, which supports muscle recovery and gives them the energy they need for intense workouts,” he continues. 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.

They Have “Strong Mental Resilience”

“I can see that they have strong mental resilience and set clear goals. This mindset helps them push through challenges and stay committed to their fitness journey, even when things get tough. They are very consistent, same time every day,” he says.

The Prioritize Recovery

In addition to doing work, they rest. “They also prioritize recovery practices. Whether it’s stretching, foam rolling, or getting enough sleep, they understand how crucial it is to recover. Most do saunas and cold plunges,” he concludes. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.