Skip to content
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.

She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Transform your mornings, transform your weight loss.

Mayra_Wendolyne_LowCarbLove1

Standing in front of the mirror, feeling frustrated with failed diets and confusing weight loss advice? That used to be my story, too. The turning point came when I discovered that the secret to sustainable weight loss wasn't in complicated meal plans – it was in starting each day with the right breakfast.


Meet Mayra, the creator of LowCarbLove, who transformed her life by losing over 100 pounds through a low-carb lifestyle. "I've been maintaining my weight for over 15 years," she shares. Her secret? A simple yet powerful breakfast combination that has become her go-to solution whenever she needs to get back on track.

The 3-Ingredient Game-Changer

"Eggs, bacon, and tomato – that's what works every single time," Mayra reveals. She alternates between regular and turkey bacon, always ensuring it's crispy and golden brown, while her eggs are typically prepared sunny-side up or poached. Sometimes she adds queso fresco, but the core three ingredients remain her foundation for success.

Why Timing Makes This Breakfast Even More Powerful

"I'm a big fan of intermittent fasting," Mayra explains. She typically breaks her fast around noon or 1:00 PM with this breakfast combination. "It just sets me up really well for the day," she says, noting how this timing helps maximize the breakfast's effectiveness.

RELATED: Burn Fat and Build Muscle in 90 Days With These 6 Pro's Hacks

The Science Behind Why This Works

According to Mayra, this breakfast's success lies in its zero-carb foundation. "The bacon has fats that help you stay full and satiated," she explains. "Then with the eggs, it's a perfect balance of fats and protein." This combination prevents the insulin spikes that typically come with carb-heavy breakfasts.

Breaking the Carb Cycle

"When you have carbs first thing in the morning, you're already spiking your insulin and glucose—you're going to crave more carbs," Mayra notes. Her breakfast solution helps break this cycle. "With bacon, zero carbs; egg, zero carbs – you're setting yourself up for success."

RELATED: Coach Reveals 9 Habits That Helped Him Lose 100 Pounds and Kept It Off

The Truth About 'Healthy' Breakfast Foods

Mayra challenges common breakfast choices: "Yogurt's loaded with sugar. Apple's loaded with sugar." While she acknowledges these foods aren't unhealthy, they might sabotage weight loss efforts. "Yes, they're healthy, but when you are trying to lose weight and live a low-carb lifestyle, that is already going to derail you."

Getting Back on Track

"Every single time I have fallen off the wagon, every single time I have gained weight, I do it and it works," Mayra emphasizes about her breakfast strategy. She recommends this approach especially when you're struggling to regain control of your eating habits.

Beyond Just Weight Loss

"I like to keep health in the forefront versus weight loss," Mayra shares. "If you just focus on being a healthier version of yourself, the weight loss will follow." This mindset helps make better food choices without feeling restricted or deprived.

RELATED: Expert Reveals 5 Hidden Ozempic and Wegovy Mistakes to Avoid Now

Starting Your Own Success Story

To implement this breakfast strategy, Mayra recommends:

  • Start with the core three ingredients: eggs, bacon, and tomato
  • Consider pushing your breakfast time later into the day
  • Stay hydrated throughout the morning
  • Focus on consistency rather than perfection.

As Mayra says, "Sometimes it's the simplest things that make the biggest difference." This straightforward breakfast approach might be exactly what you need to start your own weight loss success story. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

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.

Standing in front of the mirror, feeling frustrated with failed diets and confusing weight loss advice? That used to be my story, too. The turning point came when I discovered that the secret to sustainable weight loss wasn't in complicated meal plans – it was in starting each day with the right breakfast.


Meet Mayra, the creator of LowCarbLove, who transformed her life by losing over 100 pounds through a low-carb lifestyle. "I've been maintaining my weight for over 15 years," she shares. Her secret? A simple yet powerful breakfast combination that has become her go-to solution whenever she needs to get back on track.

The 3-Ingredient Game-Changer

"Eggs, bacon, and tomato – that's what works every single time," Mayra reveals. She alternates between regular and turkey bacon, always ensuring it's crispy and golden brown, while her eggs are typically prepared sunny-side up or poached. Sometimes she adds queso fresco, but the core three ingredients remain her foundation for success.

Why Timing Makes This Breakfast Even More Powerful

"I'm a big fan of intermittent fasting," Mayra explains. She typically breaks her fast around noon or 1:00 PM with this breakfast combination. "It just sets me up really well for the day," she says, noting how this timing helps maximize the breakfast's effectiveness.

RELATED: Burn Fat and Build Muscle in 90 Days With These 6 Pro's Hacks

The Science Behind Why This Works

According to Mayra, this breakfast's success lies in its zero-carb foundation. "The bacon has fats that help you stay full and satiated," she explains. "Then with the eggs, it's a perfect balance of fats and protein." This combination prevents the insulin spikes that typically come with carb-heavy breakfasts.

Breaking the Carb Cycle

"When you have carbs first thing in the morning, you're already spiking your insulin and glucose—you're going to crave more carbs," Mayra notes. Her breakfast solution helps break this cycle. "With bacon, zero carbs; egg, zero carbs – you're setting yourself up for success."

RELATED: Coach Reveals 9 Habits That Helped Him Lose 100 Pounds and Kept It Off

The Truth About 'Healthy' Breakfast Foods

Mayra challenges common breakfast choices: "Yogurt's loaded with sugar. Apple's loaded with sugar." While she acknowledges these foods aren't unhealthy, they might sabotage weight loss efforts. "Yes, they're healthy, but when you are trying to lose weight and live a low-carb lifestyle, that is already going to derail you."

Getting Back on Track

"Every single time I have fallen off the wagon, every single time I have gained weight, I do it and it works," Mayra emphasizes about her breakfast strategy. She recommends this approach especially when you're struggling to regain control of your eating habits.

Beyond Just Weight Loss

"I like to keep health in the forefront versus weight loss," Mayra shares. "If you just focus on being a healthier version of yourself, the weight loss will follow." This mindset helps make better food choices without feeling restricted or deprived.

RELATED: Expert Reveals 5 Hidden Ozempic and Wegovy Mistakes to Avoid Now

Starting Your Own Success Story

To implement this breakfast strategy, Mayra recommends:

  • Start with the core three ingredients: eggs, bacon, and tomato
  • Consider pushing your breakfast time later into the day
  • Stay hydrated throughout the morning
  • Focus on consistency rather than perfection.

As Mayra says, "Sometimes it's the simplest things that make the biggest difference." This straightforward breakfast approach might be exactly what you need to start your own weight loss success story. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Ilana Muhlstein, RD (@nutritionbabe) is a mother-of-two, nutritionist, and weight loss warrior who dropped 100 pounds naturally. She has amassed a following of over 2 million TikTok followers for sharing content about how she lost all the weight without going to extremes. In a recent viral video, she shares the recipe for one of her favorite high-protein breakfasts that tastes delicious, keeps her satiated, and curbs her cravings. “It's breakfast, and I'm feeling hungry,” she says at the start of the clip. (She knows about yummy, filling food; check out her new cookbook, Love The Food That Loves You Back.) We also asked Body Network's Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the meal.


First, She Starts with a Plate Split in Half

@nutritionbabe

Focus on habits and lifestyle changes over resolutions! The new reports coming out of Ozempic and similar medications is that it has a similar ling-term success rate to diets. Thats because its so much more than nutrition- and thats coming from a registered dietitian nutritionist. The reason my program works long- term is that it focuses just as much on nutrition, as it does on mindset, your environment, and your emotions. When your environment is set up for success, and you make weight gain inconvenient, its hard to “fall off”. Its not too late to start! Over 80,000 people just started my 4-week weight loss program and its a perfect time to join them. What is the 2B Mindset Super Block? It’s an incredible eating plan made into a 4-week Super Block. It helps you reach your weight-loss goals in real time by watching 5 short videos a week, for 4 weeks, and learn how to apply those principles for long-term success. Start on a Monday or whatever day works best for you! Every day you’ll have my positive voice in your ear—guiding you toward the best choices that align with your goals and inner desires. Week 1: Learn Core Principles—start with the fundamentals Week 2: Break Old Habits—end late- night munchies and handle those “F-it I want to eat it” moments Week 3: Master Your Mindset—self- sabotage ends here Week 4: Long-Term Success—redefine your relationships and food prep like a pro includes 1000+ recipes + Live weekly chats with me and 24/7 access to the 2B Mindset Community It’s only $29 to unlock with a bodi membership! https://bodi.company/49ZSvBl or if you don’t have bodi, get shakeology & bodi for only $99 and get the superblock for free. https://bit.ly/44WkNsW (you will see it as soon as you pick your flavor and press”add to cart”) You can do this! I Can’t wait for you to get started!! You’re going to do great!! Yello drink is my daily caffeine. Its technically designed to be a pre-workout but i have it every morning whether i workout or not because it gives you the best energy and hydrates tou at the same time. Once you start, tou wont go back to coffee. Trust me. I love coffee for the flavor but now i have decaf just for taste because the energy you get from energize is far superior imo. And for a workout, you feel unstoppable https://bchbody.life/2GyHGgE ##bodi##superblock##weightlossjourney##healthyweightloss##weightlosstips##2bmindset##healthyeating##eatinghealthy##weightlossmindset##lifestylechange

She starts by showing off her plate, which has marks dividing it in half. “I always use these plates as a guide. I have half plate protein, half plate fiber-filled carbohydrates,” she explains.

At breakfast, I made some fiber-filled French toast using some Dave's killer bread,” she says, adding that she made it with an egg and milk.

“And then for protein, I have some cottage cheese here,” she says, noting that the “egg and milk inside the french toast” is also protein.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

She Says a “Very, Very High Protein Breakfast” Keeps Her “Fuller Longer”

Ilana_Muhlstein_nutritionbabe7nutritionbabe/TikTok

“I like to have a very, very, very high protein breakfast because I feel like it keeps me fuller longer,” she explains.

“So I'm going to just spice up this cottage cheese,” she says, adding seasoning and what appears to be syrup. “It's going to act almost like a syrup onto the french toast.”

She Drinks 16 Ounces of Energize

Ilana_Muhlstein_nutritionbabe3Ilana Muhlstein Nutrition/Facebook

She washes the french toast down with “16 ounces of Energize” drink.

Body Network’s Resident RDN, Diet Diva Tara Collingwood, loves the idea of getting whole grain, high fiber carbs, and protein in the morning. “Most people don’t get enough protein at breakfast and don’t choose good quality whole grains,” she says. However, she would also like to see a little bit of fresh fruit. “Maybe just a handful of berries will provide more fiber and excellent antioxidants.”

As for the drink, “I don’t have a problem with one sugar-free energy drink instead of coffee, but just be careful how many you might have and how late in the day you drink it,” she says. “Breakfast is a good time to get caffeine so it has time to absorb and leave your body before bedtime.”

💪🔥Body Booster: When deciding what to eat for breakfast, try to combine healthy, fibrous carbohydrates, protein, and fresh fruit to fill you up and keep you full for several hours. If you enjoyed this article, don't miss I Lost 100 Pounds Eating the Foods in My New Cookbook.

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 your unhealthy habits preventing you from losing weight? According to one expert, you should take a look at yours. Fitness and nutrition coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about losing 40 pounds. In a recent video, she reveals a few bad habits that she ditched to achieve weight loss success finally. “5 things I stopped doing to lose 40lbs,” she writes in the post.


She Stopped Following Trends

Just because it’s trendy doesn’t mean it will help you lose weight. “I stopped following trends,” Alex revealed. “These days, whether it’s running, Pilates Princess is all a trend. You can do it all. The secret is finding what works for you and sticking to it,” she says in her post.

She Stopped Snacking on “Everything in Sight”

Snacking isn’t always bad. However, it can be. “I stopped snacking on everything in sight. I used to be the person who would have a bite of everything. Little did I know it adds up quickly,” Alex writes.

She Stopped Being Lazy

Sedentary behavior won’t help you lose weight, says Alex. “I stopped being lazy. I simply began walking everywhere, taking the stairs instead of the elevator, etc,” she reveals.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

She Stopped Setting Strict Goals

Are your diet and fitness goals too rigid? “I stopped having strict goals. I used to think I could lose 2 lbs a week consistently. But realistically, your weight will fluctuate, and setting weight goals puts way too much pressure on me,” she writes.

She Stopped Restricting Herself

Crash diets and avoiding food you actually like aren’t the key to losing weight, according to the influencer. “I stopped restricting myself and learned how to have portion control. Enjoy dessert in moderation,” she says.

She “Ate the Same Meals Every Single Day”

So, what did she eat to lose weight? “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 every day,” Alexandra confessed in another post.

RELATED: Health Expert Shares Her 5 Favorite Healthy Food Swaps

Here Is Her Weight Loss Breakfast

On her weight loss journey, Alex had two breakfast options. One “would always be oatmeal with a scoop of protein powder and brandy butter,” she reveals. The second? Eggs with turkey bacon, veggies, and a bagel.

Here Is Her Weight Loss Lunch

You don’t have to stick to salads to lose weight, according to Alex. “I’d usually eat some type of wrap/ sandwich. I’d add mayo, turkey, ham, salami, cheese, and a bunch of veggies,” she writes.

Here Are Her Weight Loss Snacks

Alexandra had a few go-to snacks while losing weight. “I’d have a protein bar, protein shake, fruit, yogurt bowls, bagels with cream cheese, snack plates, and anything I was craving that day. I just made sure it was a decent portion,” she says.

RELATED: 9 Ways You're Making Your Belly Fat Worse

Here Is Her Weight Loss Dinner

For dinner, while losing weight, she “would switch things up” and gravitated toward bowls. She would “add a bunch of lettuce, rice and either ground turkey, chicken, ground beef, any kind of protein and I’d add toppings like tortilla chips, Greek yogurt instead of sour cream, salsa, cheese ugh they’re so good and so filling,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Alexandra_alexx.fitt15
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram

Do you want to lose weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.”

Find an Activity You Are “Absolutely Obsessed With”

The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

Don’t Focus on the Scale

Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

Don’t Burn Out

Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra.

Take Shorter Walks Before or After Breakfast and Lunch

She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

Take a Longer Walk After Dinner

She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

Aim for 10,000 Steps a Day

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

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

Cook Double

In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!”

Make Healthy Swaps

She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” 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

Raven_Norwood_rowwithraven1rowwithraven/Instagram

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

Raven_Norwood_rowwithraven2raven.grl/Instagram

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

Raven_Norwood_rowwithraven4raven.grl/Instagram

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

Raven_Norwood_rowwithraven6raven.grl/Instagram

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.

Chris Freytag ChrisFreytag
Copyright chrisfreytag/Instagram
Evidence-Based

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

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

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

Not every workout you see on social media is all it’s hyped up to be. However, there are some you should try. Chris Freytag is a fitness and lifestyle coach and the founder of Get Healthy U, a comprehensive fitness hub. In a new social media post, she reveals a fitness trend that lives up to its hype. “The Viral Workout Trend That Actually WORKS,” she writes in the caption. Here is everything you need to know about it.

The 4-2-1 Method

She goes on to reveal the concept of the 4-2-1 method:

  • 4 days of strength training workouts
  • 2 days of cardio
  • 1 day of mobility/ activity recovery.

It Is Effective for Weight Loss and Building Muscle

“This 4-2-1 training method that took off on Tik-Tok has 4 strength training days, 2 days of cardio, and 1 day of mobility or active recovery each week,” she writes. “This 4-2-1 workout plan can be an effective way to lose weight, maintain muscle mass, and improve your overall fitness.”

She Also Endorses This Walking Hack

In another post, she reveals a walking hack to improve your health. “Here’s a game-changer: Walking for 10 minutes after each meal can be more effective than walking for a full hour at another time of day,” she says. “I am a follower of the @gluecosegoddess (Jessie Inchauspé), who says walking after a meal is a crucial practice to help manage blood sugar levels by preventing large spikes and promoting better glucose absorption into your muscle!”

Walk After Every Meal

“If you can just get up and take some steps: 10 minutes after breakfast, lunch and, dinner,” she continues. “That’s only 30 minutes total—but research shows you’ll see more health benefits than from one continuous 60-minute walk!”

There Are Lots of Benefits of Walking After Meals

She explains that fat loss isn’t the only benefit of walking after you eat. “Besides getting in some steps, post-meal walks help stabilize blood sugar levels, boost digestion, and increase energy and metabolism.

Break Walking Into Smaller Chunks to Make It More “Doable”

“So break it down into smaller chunks and walk around the block; hop on your walking pad; march around your house; just move after every meal,” she concludes. She adds that many people will find that this method makes it more “doable.”

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram

Do you want to lose weight but aren’t sure what foods to eat and which to avoid? Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. “I lost 49 pounds at age 43 without dieting or Ozempic,” she writes. In two posts, she reveals 7 foods she eats “pretty much every day” and 7 she avoids. “I struggled with my weight for YEARS before I finally stopped dieting once and for all, and just focused on balancing my hormones instead. In the process, I lost 49 pounds and have kept it off, without ever counting calories,” she says.

What She Eats: Animal Protein

chicken nest with eggs. A woman's hand takes the eggs from the nest. The hen laid the eggs. farmer collects eggs​EggsShutterstock

Animal protein is the first item on her list. “This usually includes bone broth and farm fresh eggs in the morning, chicken at lunch, and either beef, chicken, pork, or fish at dinnertime,” she says.

Healthy Fat

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

She also makes sure to eat healthy fat. “This mostly comes from avocado oil, EVOO, and butter, but also full fat dairy—heavy cream, cream cheese, cheese, sour cream, greek yogurt, and cottage cheese,” she says.

Vegetables

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- Image13. Asparagus: 20 caloriesShutterstock

She eats lots of veggies, too. “Lots of broccoli, cauliflower, spinach, asparagus, bell peppers, onions, garlic, tomatoes, carrots, and Brussels Sprouts. I don’t eat a ton of salad, unless it’s a good Caesar with homemade dressing, which I make every few weeks,” she says.

Fresh Berries

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Fruits are also on her shopping list, especially fresh berries. “Mostly strawberries, blueberries, and raspberries,” she writes.

Fermented Foods

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, diet​Probiotic Foods: Kefir Greek YogurtShutterstock

“I try to eat at least a little bit of fermented food every day for the probiotics,” she says. “My favorite is kimchi, but I’ll also do fresh sauerkraut or kefir, and I make my own fermented ketchup (scroll down in my feed for the recipe.)”

Starches

Multi,Grain,Sourdough,Bread,With,Flax,Seeds,Cut,On,AShutterstock

Starches are also part of her diet. “I don’t tend to eat a ton of starchy food, but I do love real sourdough bread, and I also sometimes make potatoes or jasmine rice to go with dinner, depending on what we’re having,” she says.

Seasonings

Garlic Cloves and Bulb in vintage wooden bowl.​Prebiotic Foods: GarlicShutterstock

She also invests money in seasoning. “Generally lots of salt, pepper, garlic & onion powder, fresh herbs and hot sauce,” she writes. One of her favorites? The Green Dragon sauce from Trader Joes.

She Doesn’t Eat: Vegetable Oil

Woman,Buying,Cooking,Oil,In,Supermarket,canola,olive,Shutterstock

In another post, she reveals what she eliminated from her diet. “Vegetable oil or any other highly processed seed oils, as well as Crisco and margarine,” she writes. “These are all so toxic and highly inflammatory! I also tend to avoid any processed foods that contain these oils. Instead, I cook with butter, avocado oil, and olive oil.”

Sugar

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

She also stays away from sugar. “If I do need to use a sweetener for a recipe, I typically stick to monkfruit or allulose or a blend of those two,” she says.

High Fructose Corn Syrup

High,fructose,Corn,Syrup,Or,Hfcs,Food,Shutterstock

High fructose corn syrup is another no-no. “Another highly toxic and inflammatory ingredient I try to avoid that is sadly way too common in so many processed foods,” she writes

Packaged Side Dishes

American creamy macaroni and cheese pasta mac & Cheese

Shutterstock

Ruth also recommends avoiding packaged side dishes, “such as mac and cheese, stuffing, rice pilaf blends, scalloped potatoes, hamburger helper, etc.” These are highly processed foods.

Breakfast Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Ruth strongly suggests staying away from breakfast cereal. Most of it is highly processed and contains lots of additives and sugar. If you want to eat cereal, opt for a higher-fiber, lower-sugar option.

Brownie and Cake Mix

Protein Brownie Batter

Brownies and cake mixes are also on her list of things to avoid. If you do enjoy baking, try cooking from scratch using healthier flours and sweeteners, which will result in a less processed and more nutritious product.

Fruit Juice

Close up of teenage woman drinking juice while looking through a window.​5. Fruit JuiceShutterstock

According to Ruth, fruit juice may sound nutritious, but you should stay away. ”Except for Clamato, which we use for Bloody Marys on the weekend! The rest of it is just pure sugar,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Evidence-Based

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

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

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

Do you want to lose weight while staying full? You may need to amp up your fiber intake. Gillian Ferguson is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some creative ways she increases fiber in her diet. “10 easy ways to sneak fiber into your diet,” she writes in the post.

Why Fiber Is Important

“Want to lose weight + improve your health? Let’s talk about FIBER,” Sine writes, going onto list the benefits of a high-fiber diet:

  • Lowers total cholesterol and LDL-cholesterol (aka “bad” cholesterol).
  • Improves blood sugar control.
  • Keeps you regular.
  • Supports gut health.
  • Supports weight loss + management.
  • Protects against colorectal cancer.

Add Avocado

The first way she adds fiber into her diet is by eating avocado. “One medium-sized avocado has about 10 grams of fiber,” she says. “I know you know how to add avo 👌 so I’ll stop there.”

Sprinkle on Some Seeds

Next, sprinkle on some seeds. “Try incorporating a tablespoon or two of small seeds, like chia, flax, or hemp, into your day. An ounce of chia seeds, for example, provides 10g of fiber,” she writes. “You can blend into your smoothie or sprinkle on a salad.”

Level Up Your Smoothie

You can also “level up” your smoothie. “It’s so easy to fit a big dose of fiber into a smoothie without even trying! After picking your protein, add fruit and veggies (like spinach, kale, or frozen cauliflower rice) and some fiber rich fats like flax seeds, hemp seeds, nut butters, or avocado,” she writes.

Learn to Love Veggies

Learn to love veggies. “Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories. My favorite way to eat veggies right now is in the air fryer,” she says.

Swap Out Your Pastas

Next, switch up your pastas. “It’s in your best interest to choose whole grain and legume-based (chickpea or lentil) pastas most of the time!” she writes. “One serving of Barilla Whole Grain Penne has 7 grams fiber per serving.”

Amy Up Your Oats

“Oats are a nutritional powerhouse rich in beta-glucan—a soluble fiber that functions as a prebiotic fiber that is effective at lowering total and LDL cholesterol,” says Sine, recommending oatmeal and overnight oats.

Berries

She also says to eat berries. “Just one cup of raspberries contains a whopping 8 grams of fiber! I eat every day in my yogurt!”

Switch Up Your Snacks

Switch up your snacks. “Snack time is a good time to up your fiber intake since fiber can help you feel full,” she says. “Popcorn, fruit w nut butter, sliced veggies w hummus or guac, edamame.”

Choose Plant Proteins

Plant proteins are also high in fiber. “Think: beans, chickpeas, lentils, quinoa (and other ‘ancient’/whole grains),” she says.

Pick a Better Brea

You don’t have to omit bread. Just a “pick a better bread,” says Sine. “If you eat bread or a wrap choose one with fiber!!! The wrap I eat my lunch on has 17g fiber!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.