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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 70 Pounds and Kept It Off—Here’s What She Wishes She Knew Before

Weight loss wisdom from someone who's been there

Christopher Roback
By Christopher RobackApr 19, 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.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 19, 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.

Nutrition & Diet

Most of us have started a weight loss journey at some point, excited about the possibilities but unsure of what lies ahead. Nikki Madoch, an ASM Certified Personal Trainer and Certified Nutrition Coach, transformed her life by losing 70 pounds on the Weight Watchers program and has maintained her results for over three years. "I started back in April of 2020, and I just signed up with WW. It was kind of a fluke thing," Nikki shares about her journey that began unexpectedly but led to lasting change. These hard-earned insights from her experience will help you navigate your own weight loss journey with greater confidence and fewer surprises along the way.

Focus on How You Feel, Not How You Look

Finding what truly motivates you makes all the difference in maintaining a healthy lifestyle. For years, Nikki focused solely on appearance as motivation. "I just wanted to look better. I wanted to have a flat stomach. I wanted to look like other people," she admits. But when she shifted her focus to how good she felt after eating nutritious foods, drinking enough water, and moving her body, everything changed. "One week in I could not believe how much better I felt after just one week," Nikki reveals. That feeling became her driving force, not the number on the scale or her reflection in the mirror.

Lasting Motivation Comes From Unexpected Places

The unexpected rewards of healthy habits can become your strongest motivation. "I always thought that if I could just lose weight it would make me happy with how I looked and that's what would keep me going, and it has not been that at all," Nikki explains. Instead, she discovered that feeling energetic and capable became much more important than appearance. "The biggest thing has been being able to be active the way I want to be and to just feel better all around," she shares about what truly drives her healthy choices now. As you begin your journey, pay attention to improvements in your energy levels, sleep quality, and mood – these benefits often prove more meaningful in the long run.

Body Image Can Get More Complicated, Not Less

Surprisingly, body image issues can intensify during weight loss. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki reveals. As she became more focused on her changing body, she found herself examining every detail and feeling more self-conscious than before. "I was so self-conscious about my loose skin that I was developing as I was losing weight," she explains. At her heaviest, she had reached a point of not caring about her appearance, but during weight loss, she became hyper-aware of every change. Remember that this mental adjustment is normal, and focusing on strength and health rather than appearance can help manage these feelings.

Learn to Be Kind to Yourself

Learning to be gentle with yourself during difficult moments is crucial for long-term success. "There was a point in my journey, and I feel like it was like the winter the first winter of my first year of weight loss, that I was really struggling just kind of picking apart every part of me and feeling like I wasn't doing good enough," Nikki shares. These feelings of inadequacy can sabotage progress if left unchecked. Developing a practice of self-compassion – treating yourself with the same kindness you would offer a friend – helps navigate the inevitable tough days. Remember that perfection isn't required for progress, and each day offers a fresh opportunity to make choices aligned with your goals.

Don't Shortchange Your Nutrition

With Weight Watchers specifically, using your weekly points allowance can actually boost your results. "The weeks that I would use all my weeklies were always my best weigh-in weeks," Nikki shares. Initially, she thought weekly points were just extras you shouldn't use if you wanted maximum weight loss. "I kind of thought that was just like bonus like you didn't really have to use those points and you shouldn't use them," she admits. However, she discovered that spreading these points throughout the week on satisfying foods like protein bars, nuts, or peanut butter helped her feel more nourished and lose weight more effectively. Don't view these resources as "cheating" – they're designed to make your plan sustainable.

Find Balance Between Flexibility and Structure

Learning how to incorporate favorite foods in moderation prevents feelings of deprivation. "I kind of want to eat more. I don't want to restrict. I want to feel like I'm eating more and more nourishing foods," Nikki explains about her approach to using her weekly points allowance. She realized that nourishing her body properly was essential for long-term success. "If I like lost all the weight not eating enough, then I'd have to maintain the weight not eating enough," she points out about the importance of establishing sustainable habits from the beginning. This balanced approach taught her that lasting weight loss doesn't require eliminating joy from eating – it's about finding a middle ground that supports your goals.

Keep Your Meals Interesting

Variety is crucial for long-term success. "It is very easy to get burned out of things and it's very important to switch things up," Nikki explains. She learned quickly that eating the same low-point foods repeatedly led to boredom and frustration. "I got so burned out of those different things and realized that I could start to mix things up and it would just keep things interesting and keep me on track," she shares. Try adding one new recipe each week or finding multiple ways to prepare your favorite meals. Creating variety in your meals makes healthy eating something to look forward to rather than a chore, which Nikki found essential for staying consistent over years rather than just weeks or months.

Establish a Few Go-To Options

Identifying a few reliable, enjoyable meals provides stability within your flexible routine. "Definitely find like your staple items," Nikki advises, noting that some consistency can actually support long-term adherence. Despite emphasizing variety, she admits, "It got that way with like my protein coffee. I haven't gotten sick of those and I've still made them the same for three and a half years now." Having a handful of go-to options that you genuinely enjoy removes decision fatigue and provides reliable nutrition when life gets hectic. The key is balancing these staples with enough new options to prevent monotony while maintaining the comfort of familiar favorites.

Don't Obsess Over the Scale

Your weight is just one measure of progress, and sometimes not the most meaningful one. "Weight and the number on the scale is not everything," Nikki emphasizes. Despite losing 70 pounds, she never reached her initial target weight – and that's completely fine. "To this day, I still haven't gotten down to 170 at all. I got down to 180 and maybe like 178 at a few points. But now I'm back up to 190. And it is totally fine," she explains. At 190 pounds on her 6-foot frame, she's healthier and more toned than when she weighed less but had less muscle. Progress pictures, how clothes fit, and increased strength are often better indicators of success than the number on the scale.

Take Progress Photos

Visual records of your progress provide powerful motivation when the scale doesn't reflect your efforts. "I'm actually really happy that I did start taking progress pictures from the start," Nikki reflects. These images became invaluable when her weight loss plateaued after she began strength training. "I really did have good success with the scale, but then it started to plateau especially when I started to lift weights," she explains. She could visually see how her body composition was changing even when the numbers weren't moving. Nikki recommends taking regular photos and considering measurements (something she wishes she had done) to track non-scale victories. These records offer concrete evidence of progress during inevitable plateaus.

Redefine What Success Means to You

Changing how you measure success creates a healthier relationship with your body and your goals. "My body is so much more toned and strong than it was two years ago when I weighed 180 pounds," Nikki shares, explaining that at her current 190 pounds, she's actually healthier than when she weighed less. This realization transformed how she viewed success. Rather than chasing a specific number she had arbitrarily set based on her high school weight, she learned to value strength, energy, and overall health. "I'm actually the healthiest I've ever been," she says about her current state. As you navigate your own journey, regularly reassess what success looks like for you and be willing to adjust your goals as you learn more about what truly serves your wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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More For You

Nutrition & Diet

She Lost 70 Pounds and Kept It Off—Here’s What She Wishes She Knew Before

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 19, 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.

Most of us have started a weight loss journey at some point, excited about the possibilities but unsure of what lies ahead. Nikki Madoch, an ASM Certified Personal Trainer and Certified Nutrition Coach, transformed her life by losing 70 pounds on the Weight Watchers program and has maintained her results for over three years. "I started back in April of 2020, and I just signed up with WW. It was kind of a fluke thing," Nikki shares about her journey that began unexpectedly but led to lasting change. These hard-earned insights from her experience will help you navigate your own weight loss journey with greater confidence and fewer surprises along the way.

Focus on How You Feel, Not How You Look

Finding what truly motivates you makes all the difference in maintaining a healthy lifestyle. For years, Nikki focused solely on appearance as motivation. "I just wanted to look better. I wanted to have a flat stomach. I wanted to look like other people," she admits. But when she shifted her focus to how good she felt after eating nutritious foods, drinking enough water, and moving her body, everything changed. "One week in I could not believe how much better I felt after just one week," Nikki reveals. That feeling became her driving force, not the number on the scale or her reflection in the mirror.

Lasting Motivation Comes From Unexpected Places

The unexpected rewards of healthy habits can become your strongest motivation. "I always thought that if I could just lose weight it would make me happy with how I looked and that's what would keep me going, and it has not been that at all," Nikki explains. Instead, she discovered that feeling energetic and capable became much more important than appearance. "The biggest thing has been being able to be active the way I want to be and to just feel better all around," she shares about what truly drives her healthy choices now. As you begin your journey, pay attention to improvements in your energy levels, sleep quality, and mood – these benefits often prove more meaningful in the long run.

Body Image Can Get More Complicated, Not Less

Surprisingly, body image issues can intensify during weight loss. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki reveals. As she became more focused on her changing body, she found herself examining every detail and feeling more self-conscious than before. "I was so self-conscious about my loose skin that I was developing as I was losing weight," she explains. At her heaviest, she had reached a point of not caring about her appearance, but during weight loss, she became hyper-aware of every change. Remember that this mental adjustment is normal, and focusing on strength and health rather than appearance can help manage these feelings.

Learn to Be Kind to Yourself

Learning to be gentle with yourself during difficult moments is crucial for long-term success. "There was a point in my journey, and I feel like it was like the winter the first winter of my first year of weight loss, that I was really struggling just kind of picking apart every part of me and feeling like I wasn't doing good enough," Nikki shares. These feelings of inadequacy can sabotage progress if left unchecked. Developing a practice of self-compassion – treating yourself with the same kindness you would offer a friend – helps navigate the inevitable tough days. Remember that perfection isn't required for progress, and each day offers a fresh opportunity to make choices aligned with your goals.

Don't Shortchange Your Nutrition

With Weight Watchers specifically, using your weekly points allowance can actually boost your results. "The weeks that I would use all my weeklies were always my best weigh-in weeks," Nikki shares. Initially, she thought weekly points were just extras you shouldn't use if you wanted maximum weight loss. "I kind of thought that was just like bonus like you didn't really have to use those points and you shouldn't use them," she admits. However, she discovered that spreading these points throughout the week on satisfying foods like protein bars, nuts, or peanut butter helped her feel more nourished and lose weight more effectively. Don't view these resources as "cheating" – they're designed to make your plan sustainable.

Find Balance Between Flexibility and Structure

Learning how to incorporate favorite foods in moderation prevents feelings of deprivation. "I kind of want to eat more. I don't want to restrict. I want to feel like I'm eating more and more nourishing foods," Nikki explains about her approach to using her weekly points allowance. She realized that nourishing her body properly was essential for long-term success. "If I like lost all the weight not eating enough, then I'd have to maintain the weight not eating enough," she points out about the importance of establishing sustainable habits from the beginning. This balanced approach taught her that lasting weight loss doesn't require eliminating joy from eating – it's about finding a middle ground that supports your goals.

Keep Your Meals Interesting

Variety is crucial for long-term success. "It is very easy to get burned out of things and it's very important to switch things up," Nikki explains. She learned quickly that eating the same low-point foods repeatedly led to boredom and frustration. "I got so burned out of those different things and realized that I could start to mix things up and it would just keep things interesting and keep me on track," she shares. Try adding one new recipe each week or finding multiple ways to prepare your favorite meals. Creating variety in your meals makes healthy eating something to look forward to rather than a chore, which Nikki found essential for staying consistent over years rather than just weeks or months.

Establish a Few Go-To Options

Identifying a few reliable, enjoyable meals provides stability within your flexible routine. "Definitely find like your staple items," Nikki advises, noting that some consistency can actually support long-term adherence. Despite emphasizing variety, she admits, "It got that way with like my protein coffee. I haven't gotten sick of those and I've still made them the same for three and a half years now." Having a handful of go-to options that you genuinely enjoy removes decision fatigue and provides reliable nutrition when life gets hectic. The key is balancing these staples with enough new options to prevent monotony while maintaining the comfort of familiar favorites.

Don't Obsess Over the Scale

Your weight is just one measure of progress, and sometimes not the most meaningful one. "Weight and the number on the scale is not everything," Nikki emphasizes. Despite losing 70 pounds, she never reached her initial target weight – and that's completely fine. "To this day, I still haven't gotten down to 170 at all. I got down to 180 and maybe like 178 at a few points. But now I'm back up to 190. And it is totally fine," she explains. At 190 pounds on her 6-foot frame, she's healthier and more toned than when she weighed less but had less muscle. Progress pictures, how clothes fit, and increased strength are often better indicators of success than the number on the scale.

Take Progress Photos

Visual records of your progress provide powerful motivation when the scale doesn't reflect your efforts. "I'm actually really happy that I did start taking progress pictures from the start," Nikki reflects. These images became invaluable when her weight loss plateaued after she began strength training. "I really did have good success with the scale, but then it started to plateau especially when I started to lift weights," she explains. She could visually see how her body composition was changing even when the numbers weren't moving. Nikki recommends taking regular photos and considering measurements (something she wishes she had done) to track non-scale victories. These records offer concrete evidence of progress during inevitable plateaus.

Redefine What Success Means to You

Changing how you measure success creates a healthier relationship with your body and your goals. "My body is so much more toned and strong than it was two years ago when I weighed 180 pounds," Nikki shares, explaining that at her current 190 pounds, she's actually healthier than when she weighed less. This realization transformed how she viewed success. Rather than chasing a specific number she had arbitrarily set based on her high school weight, she learned to value strength, energy, and overall health. "I'm actually the healthiest I've ever been," she says about her current state. As you navigate your own journey, regularly reassess what success looks like for you and be willing to adjust your goals as you learn more about what truly serves your wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 70 Pounds When She Made This Simple Tweak to Her Fitness Routine

Kathryn Dakota Kaiser kd.kaiser
She Lost 70 Pounds When She Learned This One Post-Workout Trick
Copyright kd.kaiser/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 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 doing the same workout you have always done, but you can’t seem to lose weight? It might be time to evaluate your approach to fitness, as what worked for you in your twenties and early thirties won’t work as well as you age. Kathryn Dakota Kaiser is a weight loss warrior and coach with PCOS who dropped 70 pounds naturally. In a new social media post, she reveals the workout that was game-changing in her transformation. “I don’t do cardio before or after I strength train. I do this instead and lost 70 pounds,” she writes.

After Thirty, Your Body Changes

“Once women hit 30, our ability to maintain muscle goes down significantly. And the irony is that over 30, we need as much muscle as we can get in order to burn fat faster. The more lean muscle we have, the more calories we can burn each day, which is why it is so important to stick to a progressive overload hypertrophy strength program,” she writes.

In Your Twenties, HIIT and Cardio Can Keep You Skinny

“In your 20s: you could get away with doing cardio and HIIT workouts and stay ‘skinny,’” she continues. “In your early 30s: adding in more strength training sessions but still able to balance cortisol with some HIIT and cardio.”

But As Your Age, You Need More Strength Training

However, things start to change. “In your late 30s and 40s: the main focus needs to be on strength training in hypertrophy and progressive overload + one day of HIIT + hobbies that include cardio,” she says. “You need to stay active in your lifestyle… Which is why finding hobbies that keep you moving on the regular are very important.”

Here Is What Your Workout Should Look Like

“Your workout program would look like something this: 2 main compound lifts (deadlift + squats or bench press and rows) lifting in the 10-20 rep range and lifting not to failure, but where you have three reps in reserve (meaning, with good form, you could still knock out three more reps, but you do not do them … this is an important part of the hypertrophy cycle for women at this stage. We very rarely lift to failure at this stage)” she continues.

Change Up Your Routine After 7 Weeks

“Follow these two main compound lifts with smaller isolated lifts in the same rep range. Follow this for 6 to 7 weeks and then change up your hypertrophy schedule to a different rep range and different compound lifts,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

She Lost 70 Lbs With This Post-Workout Trick

Kathryn Dakota Kaiser kd.kaiser
Copyright kd.kaiser/Instagram
Leah Groth
By Leah GrothFeb 23, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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Are you struggling to lose weight and body fat? Try this one trick that an expert swears by. Kathryn Dakota Kaiser is a weight loss and fitness coach who abides by the 7x7 method. She reveals a secret trick in a new social media post that helped her slim down fast. “I lost 20% body fat after I learned this post-workout trick,” she writes. I went from 38% body fat and 188 pounds to 18% body fat and down 70 pounds,” she writes.

It’s Hard Not Reaching Your Goals

“Do you know what’s worse than having goals and not having time to reach them? Having goals, deciding to make the time, putting in all the hard work, and you see no change for a month or more,” she says in her post.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

You Might Start to Make Excuses

“You resort to thinking ‘maybe my body just doesn’t like to lose weight;… ‘I might have to try that weight loss pill My friend was talking about after all’…. ‘I might have to sign up for that {insert diet name} program I heard about even though I promised myself I would do this naturally with no prepackaged food plans,’” she continues.

It Can Be Defeating.

“Defeat, frustration, overwhelm all kicks in… You also wonder what’s the point if I have to work so hard at the gym and hardly eat if it doesn’t work anyway,” she says. “But there’s a key thing you are missing when it comes to nutrition and your workouts.”

Food Is Made Up of Three Macros

She points out that “all food is made up of three macros” – protein, carbs, and fat. “Each macro has a purpose when it comes to burning fat and losing weight,” she says.

Protein

She starts with protein. She explains that it “helps build muscle to gain metabolic flexibility so you can burn fat faster even while eating pizza on a Friday.”

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

Carbs

Next up are carbs. They “act as an energy source and help control metabolism (you need them to build muscle to boost fat)” she writes.

Fats

The third macro is fat. “If you are an endomorph or mesomorph body type, higher fats can help boost fat burn during your fat loss cycle,” she writes.

Your Body Needs Protein and Carbs to Build Muscle

“Now that you understand the three macros and how they all fit together for the purpose of gaining metabolic flexibility so your body burns fat faster,” she says, adding that protein and carbs are “both are necessary to build muscle so your body can burn fat faster and you can get metabolic flexibility.”

When You Eat Them Matters

“Paying attention to when you eat protein and carbs around your workout is important for making your metabolism flexible. Right after your workout is when your body is ready to build muscle fastest. If you don’t fuel your body properly, your workouts have zero purpose,” she says.

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

You Should Have Them Immediately After Your Workout and Also an Hour Later

“Immediately after you workout: 1 scoop whey protein in water (25-30g protein), then within 1 hr after you workout: 30g protein (= to a palm size of protein like chicken breast, ground beef or salmon that fits in your palm), pair with 50-75g carbs: 1 cup of cooked carbs or 2 cups of fruit (like 1 cup sweet potato, 1 cup cooked rice, 2 cups berries or read labels and have toast, etc), add veggies and less fat at this meal and your body will finally start building muscle and burning fat faster than ever before,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

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

Samantha_Costa6
Samantha Costa/YouTube
Leah Groth
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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 PCOS

Samantha_CostaSamantha Costa/YouTube

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

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

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

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

From 10,000 Steps to 500

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

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

She Lost 10 Pounds in a Week and Kept Going

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

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

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

Healthy,Eating,Food,Low,Carb,Keto,Ketogenic,Diet,Meal,Plan,salmon,avocado,egg, broccoliShutterstock

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

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

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

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

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

Nutrition & Diet

She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothNov 07, 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:
✓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 struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.

She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. 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.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Foods That Strip Belly Flab

Melissa Pfeister
20 Foods That Strip Belly Fat
Copyright Melissa Pfeister
Melissa Pfeister
By Melissa PfeisterMay 10, 2025
Melissa Pfeister
Melissa Pfeister is the founder of the health and wellness brand Stripped with Melissa and the host of the podcast Side Piece.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Growing up in Ohio, my life revolved around sports. I was so serious about being “the female Michael Jordan” that I convinced my parents to build a half-basketball court in our backyard and turn our basement into a full-blown workout facility. Playing sports and working out year-round ultimately got me into learning about food and healthy ways of eating. That then turned into wanting to help others do the same, which is why I became a Stanford Medicine-certified nutritionist and started my business, Stripped with Melissa. This turned into working with Body Network's sister site, Eat This, Not That! on their Medical Expert Board. Helping people with their nutrition and on their weight loss journey is my greatest love and passion! Read on to discover the key foods that help reduce belly fat and learn proven tactics to kickstart your weight loss journey and stay on track.

Good Ol’ H2O

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

Yes, water! Water is SO awesome for your entire body, especially when trying to burn belly fat or any fat. Not only does water fill you up without filling you out, but it keeps your body hydrated. A hydrated body allows for fat molecules to break down, helping you to burn off energy!

Avocado

Sliced,Avocado,On,A,Cutting,Board​AvocadoShutterstock

Not only is avocado one of my absolute favorite foods ever, but it’s also full of omega-3 fatty acids which helps to reduce visceral fat. Visceral fat is also known as “toxic fat” stored for winter or any season deep within your body, especially within your belly. The more we can chop away at the visceral fat, the slimmer and healthier your belly and body become!

Kale & Spinach

kale salad leaves close up with water drops background​Leafy GreensShutterstock

Numbers 3 & 4 go to the rockstars kale and spinach. Not only can you eat them raw or cook them up in so many ways, but dark leafy greens are low-calorie, little to no fat, and perfect for getting that belly lean and mean!

Eggs in the package​EggsShutterstock

Numbers 5 & 6 go to my other loves, eggs and fish! Protein-packed foods like these two all-stars increase your body’s metabolic function, which gets your body working, resulting in less abdominal fat! Whole eggs are great, but just using the whites is very eggcellent with lower calories than eating the egg yolk as well.

Hot Sauce

Los Angeles, California, United States - 06-09-2020:A view of a counter with a row of popular hot sauce bottles, featuring Frank's RedHot, Huy Fong Foods sriracha, Tapatio, El Pato, and Cholula. spice, spicy, sauce, pepper, peppers​Spice Up Your Food with Healthy CondimentsShutterstock

Number 7 might be my all-time favorite ever… hot sauce! The hot part of your favorite spicy food comes from a compound called capsaicin. This has been shown to boost your metabolism, helping your body to burn more calories and fat. Hot sauce or salsa are also beneficial when used as a healthy, low-calorie ingredient or condiment instead of high-fat butter or margarine. When in doubt, hot sauce it out!

Beans

Bowl,Of,Cooked,Beans,In,Tomato,Sauce, baked, beansShutterstock

Beans beans, they’re good for your heart, the more you eat them the more you… lose that weight! Yes, it’s true, beans ARE the magical fruit! Low-fat and loaded with fiber, beans help to keep your body filling up without filling you out!

Cinnamon

Cinnamon sticks on a wooden background. Cinnamon spice in a spoon and bowl. Ceylon cinnamon.Shutterstock

Cinnamon is SO fine that’s why it’s #9! Oh, how I LOVE cinnamon. Whether adding to your morning coffee or bowl of oatmeal, there are many benefits to using cinnamon. As with hot sauce or salsa, it has zero to no calories and is an amazing substitute for sugar. While sipping that cinnamon in your coffee, digestion is improved which lends to your metabolism kicking into gear and burning extra calories and fat!

Nuts

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

Number 10 is NUTS! No, really, nuts like almonds are full of those amazing omega-3 fats, protein, vitamins, and minerals which help to keep you feeling fuller longer. They also contain amygdalin, a compound shown to help reduce belly and body fat overall. So enjoy. It’s time to be nutty!

Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Nowadays, so many of us have an uneasy gut. Gut issues are a pain, literally, and absolutely no fun. The great news, there’s a way to help and eating yogurt is one of them! Yogurt is an amazing source of probiotics helping to support the bacteria good for gut health. These probiotics assist you not only in feeling better in your gut but helping you lose that stubborn belly fat!

Chicken & Turkey

Homemade Grilled Chipotle Chicken Breast with Cilantro and LIme​Kevin’s Natural Foods Cilantro Lime ChickenShutterstock

#12 & lucky 13…Get your meat! Well, chicken and turkey! I cannot say enough about foods high in protein. But please do me a favor and sub out that red meat for the low-fat, and most importantly, healthy fat turkey and chicken!

Salmon and Tuna

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Is that tasty chicken of the sea… salmon and tuna! Remember with those almonds and avocados, salmon is full of heart and belly healthy omega-3s which help to boost your metabolism and reduce that underneath visceral belly fat! Both are also high in protein helping you to feel fuller for a longer time.

Apples

Ripe red apples on table close upShutterstock

An apple a day keeps the belly fat away! Apples are one of the highest-fiber fruits packing a huge healthy punch to that belly fat. Fiber slows digestion in your gut, helping you feel fuller longer. Although apple contain natural sugar, the high fiber actually slows down blood sugar absorbed as well!

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats baby! Grab those oats, add some cinnamon, and make a heart healthy, belly fat fighting meal! Oats are high in soluble fiber which, like with the fiber in those apples, slows digestion by the absorption of water AND blood sugar. Oats are oatastic so enjoy your cinnamon flavored oatmeal for breakfast!

Broccoli

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

Broccoli is so good for your body! Broccoli contains vitamin K which is amazing for fat metabolism. Broccoli also contains a compound called carotenoids that helps to get the fat burning going and help you lose that belly fat!

Protein Shake

Various Protein sport shake and powder. Fitness food and drink.Shutterstock

Shake shake, shake it off! And by shake, I mean grab a protein shake. Some of us don’t get enough protein in the day, so having a protein shake is a quick and easy way to fuel up on that goodness your body needs. Along with all the amazing protein packed foods above, the protein in these shakes make you feel fuller longer while helping your muscles burn fat and get the recharge they need to keep burning, building and getting stronger!

Green Tea

trendy 40 years old woman in black body lingerie and red bathrobe in the modern house in sunny day drinking cup of green tea.​5. Green TeaShutterstock

Want a drink?! Well look no further! Number 20 is one of my favorite go-to’s Green Tea! Whether you’re a hot tea or an iced tea lover, green tea contains not only caffeine, but a type of antioxidant called catechin. Catechin combined with the caffeine can speed up your metabolism, increasing the amount of energy used and helping to break down that stubborn excess belly fat. So, grab a glass or cup, add some cinnamon and say bye-bye to that weight!

Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your Body

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

You know that old saying “You are what you eat”? Well, I’m a very firm believer in it! Eating donuts every day doesn’t mean you are going to turn into one however, all the calories, sugar and fat in those donuts will leave its mark on your body. A funny story about that little saying too…when first becoming a mom, I was big on making sure my baby had enough vegetables. When taking my boy to his one-year check-up, the doctor asked if I often fed him orange-colored vegetables like sweet potatoes, carrots, and squash. I proudly responded, “Yes!” She then asked me to look at the bottom of his feet and pointed out the light color of orange they were. While she was very proud as his pediatrician, she said he’s literally turning orange, so maybe don’t have to feed him so many!

Belly Flab Strip Tip: Take It One Day at a Time

overweight woman on scale at homeStep Five: Stay ConsistentShutterstock

Please know when you’re about to begin your weight loss journey, take it one day at a time and take small steps! Losing weight and getting healthy is a marathon, not a sprint. It’s not about crazy fad diets that are impossible to sustain long term. Just as you would starting back to riding a bike or working out, slow and steady wins the race! Staying positive and taking everything, no matter how small you might think it may be, as a win is huge. We are always so busy with work, kids and taking care of everyone else, it’s important to take care of yourself. The healthier and happier you are, both physically and mentally, the better you are for everyone else!

Oh, how I love all the deliciously amazing foods that are great for your entire body, especially for your belly! There are so many to choose from, but these are some of my favorites!

Belly Flab Strip Tip: Start Small

Melissa Pfeister

Copyright Melissa Pfeister

I’m a firm believer that small changes make a BIG difference. It’s not about a complete 180 of your eating. Take one meal and start to make changes. Get comfortable with the new routine. Strive for being confident. As much as you are wanting a change physically, we must change your mental game and outlook as well. Don’t forget to be proud of yourself. The more fun you have with it, the more success you will have in the long run. All these foods are amazing for your body and to burn belly fat, for best results though get moving and keep that exercise going. The more you move, the more your body is working and helping you on your successful belly-fat fighting, weight loss journey!

About the author: Melissa Pfeister, founder of the program Stripped with Melissa, is a Stanford Med Certified Nutritionist.

Fitness & Workouts

I Lost 50 Pounds in 8 Months by Walking

Carlo Costanzo vCloudInfo
I Lost 50 Pounds in 8 Months by Walking
Copyright vCloudInfo/YouTube
Leah Suzanne
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
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You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video, he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.

He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom Concept​Here’s How Many Calories You Can Burn WalkingShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,Seashore​Your Sustainable Path ForwardShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

tourist couple walking on cobblestone street vacation in europe on holiday break​Don’t Increase Walking Too FastShutterstock

“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Man walking on sunlit trail in autumn forest enjoying peaceful walk in nature​Walk for 30 MinutesShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

Person using Apple i-phone to press and access the MyFitnessPal app / application​1. Track Your Food IntakeShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with Scale​Fine-Tuning Your Medication ProtocolShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.”

Nutrition & Diet

Mom Lost 35 Pounds in 5 Months with 5 Habits

Katie Tufte cortisolsavvymama cortisol.savvy.mama
Copyright cortisol.savvy.mama/Instagram
Leah Suzanne
By Leah SuzanneMay 10, 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 dealing with high cortisol and struggling to lose weight? Katie Tufte is a mom and influencer whose mission is “helping moms conquer weight loss, energy, and support cortisol + GLP-1 naturally.” In a new social media post, she reveals the simple changes she made to lose weight fast. “5 habits that helped me go from 175 to 140 pounds in 5 months,” she writes.

She Discovered She Had High Cortisol

“When I discovered I was dealing with high cortisol, I felt stuck—like nothing was working for me. But I made a few key changes to my daily routine that helped me lower cortisol naturally and finally start losing weight,” she writes.

Less Intense Workouts

Swapping out high-intensity workouts for lower-intensity alternatives was a game-changer. “I started walking…a lot! And strength training 3-4 times a week!” she reveals.

She Hydrated

She also prioritized hydration. However, she didn’t drink plain water; instead drinking water infused with minerals. “Staying hydrated with electrolytes,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Went to Bed Earlier

By setting an earlier bedtime, getting more sleep also enabled her to lose weight faster. “Prioritizing sleep is crucial for stress relief and hormone balance,” she says. 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.

She Changed Her Diet

She also made some dietary changes. “I started eating balanced meals, focusing on increasing protein to stabilize my blood sugar,” she says. 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.

Cortisol Supporting Supplement

She maintains that taking a cortisol-supporting supplement was very helpful. “This was the game-changer that helped manage my stress levels effectively,” she says.

You Can Break the Cycle

“Within 5 months, I lost 30 pounds that I’d been struggling with for years, and my energy levels came back! And about a year later, I added in gut health and lost another 5! By supporting your cortisol levels and gut health, you can finally break free from the cycle of stress and weight gain,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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