I Lost 65 Pounds in 2 Years from Rowing and Rethinking My Diet

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        I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing
    Woman explains exactly how she went from 212 to 155 pounds.
By Leah GrothApr 23, 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
rowwithraven/Instagram
By Leah GrothApr 23, 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
Nutrition & Diet
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Losing weight can often feel like an uphill battle. However, the only way to achieve your goals is to take one step at a time. Raven Norwood, 28, of Huntington Beach, California, is a great example of a weight loss warrior who made a few simple life changes to transform her life dramatically. Starting at 212 pounds, she has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains exactly how she did it.
She Struggled with Healthy Eating
raven.grl/Instagram
Raven previously struggled with eating healthy. She would eat foods with several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. She didn’t eliminate “any specific food groups because balance is the key to longevity,” but 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!”
Here Is What She Eats in a Day
Shutterstock
Breakfast: Coffee with a bit of cream, eggs, and an apple. “I love apples,” she says.
Lunch: Lunch is “something easy to make or pack that has protein and veggies,” Raven says, “so a good chicken wrap with a side of crunchy carrots or cucumbers. I usually go between this or a protein bowl. I try to keep it simple.”
Dinner: For dinner, she usually has another choice of protein (fish, chicken, or lean beef) with a side salad and a carb of her choice, perhaps rice or pasta.
Snacks: Almonds or cashews, popcorn “or the occasion bag of Popchips and dark chocolate,” are her go-to snacks.
Hydration
Shutterstock
Raven adds that she also drinks “lots of water.” 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.
Supplements
Shutterstock
Raven also relies on supplements to get any nutrients she is lacking. “I take magnesium and zinc daily!” she says.
RELATED: 7 Signs Your Body Needs More Magnesium
Rowing
Shutterstock
As for fitness, Raven 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.”
Other Exercises
Shutterstock
Other exercises that help her stay in shape are shoulder presses, planks, deadlifts, abdominal twists (with weights) and rowing. “All target several muscle groups at once, an easy way to get a full body workout in a single session,” she explains.
Consistency Has Been a Challenge
raven.grl/Instagram
Raven has “absolutely faced challenges” on her fitness journey, “mainly staying consistent with working out or not going to the gym as many times as I said I’d go,” she explains. “I overcome it by just taking it a day at a time. I’m human, and I have to remind myself this is a lifestyle change not an overnight fix! Extending myself grace and starting over fresh the next day when I hit setbacks has helped me not harp on them too much.”
Positive Body Image
raven.grl/Instagram
“I think my biggest achievement is how positively I view my body these days,” Raven says after losing 65 pounds. “My number one tip is to ditch looking at the scale too often and just stay consistent with being active and eating whole foods (with enough protein). You will get there!” She also reminds us that weight loss should be a marathon, not a sprint, “and with that, there will be some lows with the highs. I extend myself grace in the moment and shake it off,” she says.
RELATED: The 9 Habits that Accelerate Aging
Her Advice: Be Consistent and Try New Things
raven.grl/Instagram
Her advice? Instead of trying to do everything, focus on consistency. “Most of the time, showing up for yourself is 90 percent of the battle,” she explains. “I’d also say, don’t be afraid to pivot and try new workouts you’re not used to. I never tried indoor rowing before, but I wanted to get out of my comfort zone. To my surprise, it was one of the best decisions I’ve made on my fitness journey.”
Also, Take Photos
raven.grl/Instagram
She also recommends taking photo of your journey, even if it’s hard. “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.
💪🔥Body Booster: Make sure to take photos of yourself on a regular basis during your weight loss journey. Sometimes you need to be reminded about how far you have come.
proteinsupplementssustainable weight lossweight losssuccess stories & transformations

        
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Nutrition & Diet
        I Lost 65 Pounds in 2 Years With the Help of Diet and Rowing
    
rowwithraven/Instagram
By Leah GrothApr 23, 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 
                       Follow:
                       

   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.
Losing weight can often feel like an uphill battle. However, the only way to achieve your goals is to take one step at a time. Raven Norwood, 28, of Huntington Beach, California, is a great example of a weight loss warrior who made a few simple life changes to transform her life dramatically. Starting at 212 pounds, she has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains exactly how she did it.
She Struggled with Healthy Eating
raven.grl/Instagram
Raven previously struggled with eating healthy. She would eat foods with several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. She didn’t eliminate “any specific food groups because balance is the key to longevity,” but 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!”
Here Is What She Eats in a Day
Shutterstock
Breakfast: Coffee with a bit of cream, eggs, and an apple. “I love apples,” she says.
Lunch: Lunch is “something easy to make or pack that has protein and veggies,” Raven says, “so a good chicken wrap with a side of crunchy carrots or cucumbers. I usually go between this or a protein bowl. I try to keep it simple.”
Dinner: For dinner, she usually has another choice of protein (fish, chicken, or lean beef) with a side salad and a carb of her choice, perhaps rice or pasta.
Snacks: Almonds or cashews, popcorn “or the occasion bag of Popchips and dark chocolate,” are her go-to snacks.
Hydration
Shutterstock
Raven adds that she also drinks “lots of water.” 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.
Supplements
Shutterstock
Raven also relies on supplements to get any nutrients she is lacking. “I take magnesium and zinc daily!” she says.
RELATED: 7 Signs Your Body Needs More Magnesium
Rowing
Shutterstock
As for fitness, Raven 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.”
Other Exercises
Shutterstock
Other exercises that help her stay in shape are shoulder presses, planks, deadlifts, abdominal twists (with weights) and rowing. “All target several muscle groups at once, an easy way to get a full body workout in a single session,” she explains.
Consistency Has Been a Challenge
raven.grl/Instagram
Raven has “absolutely faced challenges” on her fitness journey, “mainly staying consistent with working out or not going to the gym as many times as I said I’d go,” she explains. “I overcome it by just taking it a day at a time. I’m human, and I have to remind myself this is a lifestyle change not an overnight fix! Extending myself grace and starting over fresh the next day when I hit setbacks has helped me not harp on them too much.”
Positive Body Image
raven.grl/Instagram
“I think my biggest achievement is how positively I view my body these days,” Raven says after losing 65 pounds. “My number one tip is to ditch looking at the scale too often and just stay consistent with being active and eating whole foods (with enough protein). You will get there!” She also reminds us that weight loss should be a marathon, not a sprint, “and with that, there will be some lows with the highs. I extend myself grace in the moment and shake it off,” she says.
RELATED: The 9 Habits that Accelerate Aging
Her Advice: Be Consistent and Try New Things
raven.grl/Instagram
Her advice? Instead of trying to do everything, focus on consistency. “Most of the time, showing up for yourself is 90 percent of the battle,” she explains. “I’d also say, don’t be afraid to pivot and try new workouts you’re not used to. I never tried indoor rowing before, but I wanted to get out of my comfort zone. To my surprise, it was one of the best decisions I’ve made on my fitness journey.”
Also, Take Photos
raven.grl/Instagram
She also recommends taking photo of your journey, even if it’s hard. “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.
💪🔥Body Booster: Make sure to take photos of yourself on a regular basis during your weight loss journey. Sometimes you need to be reminded about how far you have come.

        
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Nutrition & Diet
        I'm 45 and Lost 60 Pounds
    

        Copyright Martin Balcaitis
    
By Christopher RobackFeb 24, 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 
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
            
            
        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
            
            
        ​Understanding True Protein ContentShutterstockStanding 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 
            
            
        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
            
            
        ​What To Do InsteadShutterstockUnlike 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
            
            
        ShutterstockMartin'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
            
            
        ShutterstockTime 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
            
            
        ShutterstockMartin 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
            
            
        ShutterstockMaking 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
            
            
        ShutterstockMartin 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
            
            
        ShutterstockFor 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
            
            
        ShutterstockHis 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.
Nutrition & Diet
        She Dropped 60 Pounds in 3 Months, Here’s How
    
Samantha Costa/YouTube
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. 
 See Full Bio 
                       Follow:
                       

   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 PCOSSamantha 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 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 HappinessSamantha 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 500Shutterstock/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 GoingShutterstock
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 SuccessShutterstock
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 ExercisedShutterstock
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 Journeysam.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/TikTok
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”@kikivirkThe 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 Weightkikivirk/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”Shutterstock
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 TrainingShutterstock
“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 WorkoutShutterstock
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 Inhitfitnesstraining/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. 
Fitness & Workouts
        I Lost 75 Lbs With a Jump Rope and Push Ups
    
theguywiththepinkshoes/TikTok
By Leah GrothAug 11, 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 
                       Follow:
                       

   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.
If you are making excuses about why you haven’t lost weight, and any of them involve financial retrains, stop right there. According to one man, you don’t need a personal trainer or even a gym membership. All you need to do is buy a jump rope. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “cross rope athlete” who lost a whopping 75 pounds and toned up his dad's body by jumping rope. The father-of-three maintains that skipping not only helped him achieve physical health but also has been a game changer in terms of his mental health as well. Here is everything you need to know about his weight loss journey. 
Joseph Topped the Scales at Nearly 250 Pounds in 2022@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
Joseph started his jump roping journey in 2022, he revealed in a viral video, weighing nearly 250 pounds. By December 2023, he was down 50 pounds and had a six-pack. 
He Has Lost 75 Pounds By Jump RopingShutterstock
A little over a year later, he has lost 75 pounds. “75lbs transformation (before & after) 🎟️🌸✌🏾 the journey never ends, the work never stops. We just keep improving,” he captioned the viral video. 
He Also Does Push Ups@theguywiththepinkshoeshow did i get in shape? PUSHUPS! 🎟️🌸💪🏾 create more resistance for better results! #FitnessJourney #PushupChallenge #TransformationTuesday #GetRipped #FitnessMotivation #BeforeAndAfter #WorkoutInspiration #FitLife #BodyTransformation #FitnessGoals #TikTokFitness #PushupProgress #Gains #FitnessResults #FitFam #HealthyLifestyle #FitnessInspiration #TikTokChallenge #WorkoutMotivation #FitnessJunkie #pushups #pushup #pushupsworkout #fyp #fypシ゚viral #foryourpage
In addition to jumping rope, Joseph claims that push-ups also helped him get into shape. He explains that he does “harder” push-ups. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing push-ups, 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? 
Form Is Important, He Stressestheguywiththepinkshoes/TikTok
The form is also essential. “So in the beginning, I would do my pushups, and my form was off,” he confesses. “I used to do regular pushups and would just, my butt would be all up in the air, and I would just try to see how many I could do, and I would just do about 15, right? Or 20. And then it started getting easier. So I was like, bro, I'm doing 20, but now I can't go past 20, right? And I felt like nothing was really changing.” 
So, he worked on getting into form. “You want to make sure you're straight like a plank, right? And go slow, go down real slow. Pause, go down real slow, go. And when you go down slow like that, you make sure that you're engaged in your core. Even if you could only do six, you keep doing them like that, right? And once you start doing that, when you go to do your regular pushups, you're going to find yourself being able to do more.”
He “Felt Like Quitting” but “Pushed Through”theguywiththepinkshoes/TikTok
This week, he shared another “before and after,” opening up about his journey. “I can't tell you how many times I felt like quitting, how many times I felt like I wouldn't accomplish my fitness goals, how many times my mind was filled with negative thoughts, doubt, insecurities, and anxiety,” he writes. Through all of this, I pushed through. You can do it too!”
Jumping Rope is an Efficient Cardiotheguywiththepinkshoes/TikTok
Jump roping is a free and efficient cardio workout you can do anytime, anyplace. “Boxers have been skipping rope for ages, keeping them light on their feet and able to endure long challenging bouts,” Nikolai Puchlov, owner and head coach at Pro Kettlebell, previously told Body Network. He recommends investing in a Crossrope, “the highest quality ropes I have come across, and they have training resources as well,” he says. 
Pushups are Great for Heart Healththeguywiththepinkshoes/TikTok
In addition to building strength, push-ups are great for heart health. One 2019 study published in JAMA Network determined that men who could complete at least 40 push-ups in less than 30 seconds were at less of a risk of cardiovascular problems—including heart attack and heart failure—compared to men who could only complete ten or fewer. 
💪🔥Body Booster: Try adding jump roping to your routine. Skip for five minutes a day and see how you feel by the end of the week. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        5 Simple Meals She Still Eats After Losing 30 Pounds
    

        4 Meals I Ate to Lose 30 Pounds in 12 Weeks
    

        Copyright Liezl Jayne/Facebook
    
By Christopher RobackApr 24, 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.
There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

            
                Getting Out of the Winter Rut
            
            
        "To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

            
                Protein-Packed Breakfast Smoothie
            
            
        
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A post shared by Liezl Jayne (@liezljayne)
"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.
RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

            
                Morning Movement Matters
            
            
        "I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

            
                Nutrient-Dense Lunch Bowl
            
            
        "It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

            
                Prioritizing Meal Prep
            
            
        
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A post shared by Liezl Jayne (@liezljayne)
"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.
RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

            
                Refreshing Afternoon Treat
            
            
        ​Overnight Chia Seed BreakfastShutterstock"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

            
                Dairy-Free Alternatives
            
            
        ​Green TeaShutterstock"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

            
                Quick 10-Minute Dinner
            
            
        "This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

            
                Mindful Evening Indulgence
            
            
        Shutterstock"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                The Protein Priority
            
            
        ​7. EggsShutterstock"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

            
                Understanding Your Calorie Needs
            
            
        
View this post on Instagram
A post shared by Liezl Jayne (@liezljayne)
"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

            
                Flexible Framework, Not Rigid Rules
            
            
        "It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."
RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

            
                Summer-Ready Confidence
            
            
        "Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

            
                Finding Inspiration, Not Perfection
            
            
        "I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 High-Protein, Almost Zero-Calorie Foods That Helped Me Drop Body Fat Fast
    

        Shutterstock
    
By Leah SuzanneApr 24, 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 trying to lose weight, but not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

            
                Egg Whites
            
            
        ​ A Day of Measured EatingShutterstockThe first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                Non-Fat Greek Yogurt
            
            
        ​2. Greek YogurtShutterstockNot all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

            
                Protein Powder
            
            
        ​17. Soy Protein PowderShutterstockAnother item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

            
                Canned Tuna (in Water)
            
            
        ​7. Canned FishShutterstockShe also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Low-Fat Cottage Cheese
            
            
        ShutterstockMost health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

            
                Deli Turkey or Chicken (Low-Sodium)
            
            
        ​Processed Meats: The Cancer ConnectionShutterstockNot all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder 
            
            
        1. Sugar-free Jello: 11 caloriesShutterstockSugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        Eat This for Breakfast to Burn More Fat
    

        Shutterstock
    
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you. 

            
                Make Sure Your Breakfast Is Balanced
            
            
        ​Don’t Skip BreakfastShutterstock“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

            
                Aim for 30 Grams of Protein
            
            
        ShutterstockMorrison recommends starting by choosing protein and aiming for 30 grams of protein. 
Some examples:
2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage 
2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
1 serving of protein powder + 2/3 cup of greek yogurt.

            
                Here’s What to Do When Traveling
            
            
        ​StarbucksShutterstock“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

            
                Then, Choose a Healthy Fat
            
            
        ShutterstockNext, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

            
                Amp Up Your Fiber Intake
            
            
        ​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstockNext, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.
Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.
Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
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