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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 90 Pounds and Here Is How to Lose More in 2025

One expert reveals simple ways to lose big in the new year.

Leah Groth
By Leah GrothJan 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothJan 01, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Do you want to finally achieve all your weight loss goals in 2025? Get started now. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 90 pounds sustainably. In a new Instagram post, she offers 5 tips on how to start off 2025 on a weight loss note – and lose 50 pounds in the process! “5 ways to shift your body into fat burning most,” she writes across the video. Here is what she has to say:

Get Started Now

“Feeling like you’ll ‘start fresh’ in January? Here’s a better idea — start simple right now. This time of year can make you feel stuck — caught between holiday indulgence and that ‘new year, new me’ pressure,” she writes in her post.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

You Don’t Need to Be Perfect

“But here’s the thing: You don’t need a perfect Monday, January 1st, or any ‘clean slate’ to start making progress. If you’re a woman in the 200-300 lb range trying to lose 50 lbs or more, here’s what will actually move the needle (no detoxes, no cleanses required),” she says.

Strength Training

Her first habit is strength training. “Lifting weights builds muscle, and muscle burns calories even when you’re on the couch. It’s the gift that keeps giving,” she says.

RELATED: 8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

LISS

Next up, LISS, which stands for Low-Intensity Steady State). “Walking might seem too simple, but it’s one of the most effective, low-stress ways to burn fat. 10 minutes today beats waiting until January,” she says.

Protein

And, amp up your protein intake. “Protein, Protein, Protein,” she says. “It keeps you full, builds muscle, and supports recovery. Start with 20-30g per meal. If you only change one thing right now, make it this.”

Rest and Recovery

Don’t underestimate the power of sleep. Number four is rest and recovery. “If you’re stressed and sleep-deprived, your body will fight you every step of the way. Rest isn’t lazy — it’s required,” she says.

RELATED: This Coach Transformed Her Body After Stopping These 5 Common Mistakes

Daily Movement

Aside from devoted exercise, you need to keep moving. “Daily movement (outside of workouts)” is her fifth and final habit. “It’s not just about gym time. Walk more. Take the stairs. Park further. The little things add up,” she writes.

Start Taking Small Steps Now

“The best way to build momentum for 2025 is to start doing something right now,” she writes at the end of the post. “It doesn’t have to be perfect. It doesn’t have to be everything at once. If I had to pick just one place to start? Walk. 30 minutes today. That’s it. Get the body moving. Not because it’s flashy, but because it works. And if you’re feeling stuck right now, here’s your reminder: You’re not behind. You’re not starting over. You’re building on everything you’ve already done. Small moves now = big wins later. No ‘all or nothing’ required.” 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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Nutrition & Diet

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

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

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

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

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

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

Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

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

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

The Power of Whole Grains

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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

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

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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

She Increased Intake of Proteins and Exercised

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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 Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothJan 30, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

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Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓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.

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” 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.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 110 Pounds in 2 Years By Walking 30 Minutes Every Day

Cara_Peterkin1
Copyright Cara Peterkin/YouTube
Leah Groth
By Leah GrothNov 17, 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.

Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”

Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

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Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

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She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

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Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

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In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

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In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

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“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

Handmade chocolateShutterstock

“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

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“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “

She Has Maintained the Weight Loss

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She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 90 Pounds and Here Is How to Lose More in 2025

Tameika_Gentles_tameikag1
Copyright tameikag/Instagram
Leah Groth
By Leah GrothJan 01, 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
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.

Do you want to finally achieve all your weight loss goals in 2025? Get started now. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 90 pounds sustainably. In a new Instagram post, she offers 5 tips on how to start off 2025 on a weight loss note – and lose 50 pounds in the process! “5 ways to shift your body into fat burning most,” she writes across the video. Here is what she has to say:

Get Started Now

“Feeling like you’ll ‘start fresh’ in January? Here’s a better idea — start simple right now. This time of year can make you feel stuck — caught between holiday indulgence and that ‘new year, new me’ pressure,” she writes in her post.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

You Don’t Need to Be Perfect

“But here’s the thing: You don’t need a perfect Monday, January 1st, or any ‘clean slate’ to start making progress. If you’re a woman in the 200-300 lb range trying to lose 50 lbs or more, here’s what will actually move the needle (no detoxes, no cleanses required),” she says.

Strength Training

Her first habit is strength training. “Lifting weights builds muscle, and muscle burns calories even when you’re on the couch. It’s the gift that keeps giving,” she says.

RELATED: 8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

LISS

Next up, LISS, which stands for Low-Intensity Steady State). “Walking might seem too simple, but it’s one of the most effective, low-stress ways to burn fat. 10 minutes today beats waiting until January,” she says.

Protein

And, amp up your protein intake. “Protein, Protein, Protein,” she says. “It keeps you full, builds muscle, and supports recovery. Start with 20-30g per meal. If you only change one thing right now, make it this.”

Rest and Recovery

Don’t underestimate the power of sleep. Number four is rest and recovery. “If you’re stressed and sleep-deprived, your body will fight you every step of the way. Rest isn’t lazy — it’s required,” she says.

RELATED: This Coach Transformed Her Body After Stopping These 5 Common Mistakes

Daily Movement

Aside from devoted exercise, you need to keep moving. “Daily movement (outside of workouts)” is her fifth and final habit. “It’s not just about gym time. Walk more. Take the stairs. Park further. The little things add up,” she writes.

Start Taking Small Steps Now

“The best way to build momentum for 2025 is to start doing something right now,” she writes at the end of the post. “It doesn’t have to be perfect. It doesn’t have to be everything at once. If I had to pick just one place to start? Walk. 30 minutes today. That’s it. Get the body moving. Not because it’s flashy, but because it works. And if you’re feeling stuck right now, here’s your reminder: You’re not behind. You’re not starting over. You’re building on everything you’ve already done. Small moves now = big wins later. No ‘all or nothing’ required.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Viral Workout Trend That Actually Works for Weight Loss

Chris Freytag ChrisFreytag
Copyright chrisfreytag/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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.”

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Coach Reveals 7 Foods She Eats and 7 She Avoids to Lose 49 Pounds at 43

Ruth Soukup
​Eat More Protein
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Nutrition & Diet

She Snuck Fiber Into Her Diet in 10 Ways and Lost 55 Lbs

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothMar 12, 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
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.

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.

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