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Nutrition & Diet

8 Simple Things That Helped Me Lose 50 Pounds in 4 Months Without Exercising

Woman lost a loth of weight by making some basic dietary changes.

Leah Groth
By Leah GrothMay 26, 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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carolineefitness25/TikTok
Leah Groth
By Leah GrothMay 26, 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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Nutrition & Diet

Caroline (@carolineefitness25) is a weight loss influencer who dropped a whopping 50 pounds in 4 months and over 81 pounds in under a year– without going to the gym. In one video showcasing her insane weight loss that has racked up 6.4 million views she goes from an XL to an XS in a year and in another, she shares that she went from a size 14 to a 0. How did she do it? She reveals the answer in one of her TikTok videos. “So I've answered this a few times on my page, but really quickly I'll make a new video,” she says in the video. “I do not work out, no medication, no surgery,” she added.

1. Intermittent Fasting

@carolineefitness25

Dont ever give up ❤️ #weightlosscheck #howtoloseweight #weightlosstiktok #fittok #100lbsdown #caloriedeficit #intermittentfasting #tipsforweightloss #weightloss #weightlossprogress #80lbsdown #weightlosstransformation #glowupchallenge #watchmeloseweight #losingweight #weightlosschallenge #weightlosscheck

Caroline does intermittent fasting. “I do a 16/8 fast,” she says. I fast for 16 hours and I eat for 8. So right now my eating window is between 10:00 AM and 6:00 PM.” Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

2. Staying in a Calorie Deficit

@carolineefitness25

Replying to @amyjolove_ i can go into more detail, i dont est fried food or sweets as well. They are a big part of my weight loss. i hope this helps! I will post more grocery hauls this week #50poundsdown #weightlosscheck #weightloss #weightlosstransformation #caloriedeficit #intermittentfasting #cirkulwaterbottle #wls #wlsjourney #wlscommunity

Obviously, you can’t eat whatever you want during your feast period – you need to pay attention to calories. “I also stay in a calorie deficit,” says Caroline.

Related: 5 Healthy Snacks For Fat Loss, According to Dietitian

3. Eating “Super Healthy” Foods

healthy foodShutterstock

She also doesn’t waste her calories on eating processed foods or other foods with no nutritional value. “I eat super healthy,” she adds.

4. Here Is What She Buys at Aldi

@carolineefitness25

Some more of my aldi favs #aldi #aldifinds #healthygroceryhaul #healthygroceries #healthyrecipes #healthymeals #80lbsdown #maintainingweight #weightloss #caloriedeficit #weightlosscheck #mealprep #protein

In a recent video she took her followers shopping at Aldi with her, unveiling some foods that helped her lose all her weight. Bananas, Raos pasta sauce, chickpea pasta, Kevin’s mashed cauliflower, apples, Everything Bagel Skinnys, caramel rice snacks, Suckerpunch pickles, frozen keto blend pineapple greens, chicken apple sausage and almond milk were all in her shopping cart.

5. She Designs Meals Around Protein

@carolineefitness25

Here are some more frequently asked questions! #howtoloseweight #fitnessmom #lowcalorie #80lbsdown #maintainingweight #weightloss #howtoloseweight #caloriedeficit #healthyrecipes #weightlossadvice #weightlosstipsforwomen #weightloss #weightlosscheck

In another video she shares tips on how to avoid overeating. “High protein is going to be the answer to that. You want to eat high protein to keep you full. It's also going to burn body fat,” she says, revealing that she aimed for 100 grams of protein a day. “It helps keep me full. I still eat that to this day.” 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: 5 Ways I Got My Dream Body Back After a Slump

6. She Drinks Water

Women holding drinking bottle and opening the cap of a water bottle to drink water.Shutterstock

“Also, another thing that helps is to drink a glass of water before your meal, drink water during your meal, and drink a whole glass after,’ she says. How much water should you aim for every day? According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

7. She Snacks Smart

Round rice cakes in red plate on wooden background close upShutterstock

Caroline encourages snacking. “Snacking is actually really good for you. Eat the snacks. You can choose healthier options. You can also choose air snacks, snacks that you can eat much more of for smaller calories,” she says. “I always gravitate towards big chips and rice cakes and stuff like that so I can eat larger quantities.”

Related: Whitney Johns Shows Off Her Fit Body and Unveils Her at Home Workout

8. She Chews Gum

Closeup detail of woman putting pink chewing gum into her mouth.Shutterstock

“Because I'm a volume eater, I also chew lots of gum. Gum is my best friend,” she confesses. “Gum is a great distraction if you're not actually hungry. Once you start chewing gum, your body is not going to be like, ‘Oh, you're bored. Go to the fridge.’ You know what I mean? You'll know if you're actually hungry when you start chewing gum.”

💪🔥Body Booster: If you want to lose weight, burn fat, and build muscle, getting enough protein into your diet is a must. 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, according to research.

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I Lost 35 Pounds in 4 Months by Doing These 6 Things

I Lost 35 Pounds in 4 Months by Doing These 6 Things
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 20, 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 fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

I Lost 40 Pounds in 5 Months by Walking and These Easy Habits

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothMay 14, 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
✓Fact-Checked

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

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

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

Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight. Online fitness coach Alexandra, who goes by the handle @alexx.fitt, revealed in a viral video that after struggling to lose weight for years she lost a whopping 40 pounds in five months.

1. She Started to Make Healthier Choices Every Single Day

alexxandra_fitt2alexx.fitt/TikTok

“Here's how long it's going to take you to lose weight. I lost 40 pounds and here's what I did and how long it took me,” she says in the video, revealing that her weight loss journey first started in 2020. “I think around that time for a whole year I did every single diet, every single workout, every single meal plan, and nothing worked. Nothing would actually help me lose weight.” However, in January 2021, she learned the secret to losing weight fast. “Instead of following a freaking diet, I basically started to make healthier choices every single day,” she said in the video. It “all started with walking and a schedule,” she continued. “I made a plan of what time I'm going to eat and what I will be eating. I stuck to that schedule,” she added.

Related: 10 Foods That Grow Muscle Fast

2. She Saw Results Within the First Month

alexxandra_fitt3alexx.fitt/TikTok

There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity. Then, from January 2021 on “I literally walked every single day for six months straight,” she said. “There were like two days that I missed. Maybe it took me about five, six months to lose 35, 40ish pounds, but I saw results within the first month.”

3. She Lost 50 Pounds in 6 Months

In a recent Instagram video, she got specific about her steps (and also revealed that she lost 50 pounds in six months). “Hear me out walking seriously changes your life, I was able to lose 50lbs in less than 6 months by walking 10k steps a day!” she captioned the post. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

4. Exercise Shouldn't Feel Like Punishment

@alexx.fitt

It was more during my journey that i realized #weightloss #mindset

Something else that was helpful for Alex was shifting her mindset. She explains that prior to losing weight, she viewed running as “a form of punishment,” but now she feels like exercise is something she is “so grateful for,” she wrote in another TikTok. “I'm grateful I get to go on a run and move my body, and I do that kind of stuff because it genuinely makes me feel good. I don't do it as a form of punishment. I'm like, I'm going to feel so good after I run. It's going to clear my mind,” she added.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

5. Exercise Make Her Feel Good

alexxandra_fitt4alexxandra.fitt/Instagram

“I wake up anxious sometimes. So going on a run or even doing a morning workout, I'm like, oh my goodness, this helps me so much. So that's the kind of mindset shift you got to have when you're trying to lose weight. It's a lifestyle. You're doing this stuff because it feels good for you, not because you have to.” Alex is spot on about using exercise to quell anxiety. The American Psychological Association dubs it a “healthy stress reliever,” and several studies back up the claim.

💪🔥Body Booster: Walking 10,000 steps a day is not only an effective workout for weight loss, it can improve your cardiovascular health and ward off cancer, according to research.

Nutrition & Diet

She Lost 15 Lbs by Doing These 4 Things

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
Leah Groth
By Leah GrothFeb 10, 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.

Are you frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

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

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” 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 Lost 50 Lbs by Doing These 3 Things

Alexandra_alexx.fitt15
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothFeb 19, 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.

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

Find an Activity You Are “Absolutely Obsessed With”

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

Don’t Focus on the Scale

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

Don’t Burn Out

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

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

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

Take Shorter Walks Before or After Breakfast and Lunch

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

Take a Longer Walk After Dinner

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

Aim for 10,000 Steps a Day

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

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

Cook Double

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

Make Healthy Swaps

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

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

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 35 Pounds by Doing These 5 Things

Kiana Monle kianamonle
Copyright kianamonle/Instagram
Leah Groth
By Leah GrothFeb 22, 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.

Are you struggling to achieve your weight loss goals? Kiana Monle is a holistic wellness influencer who dropped over 30 pounds and shares her tips and tricks on social media. In a new post, she reveals a few things she did to drop weight. “Before, I felt heavy. I was uncomfortable in my body and was sick of hovering around the same weight for years on end. I got sick and tired of being sick and tired! So I made some changes. BIG ones,” she says in the post, revealing five things she did to lose 35 pounds.

She Got Into a Calorie Deficit

The first thing she did was get into a calorie deficit. “For the first 6 months, I meticulously tracked my calories. I know this isn't for everyone, but it was so helpful to know how much I was eating, and how much I had left to play around with. IMO, this was the biggest game changer,” she says.

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

She Went “Back to Basics”

Next, she went “back to basics,” she says. “I used to eat a ton of sweets. It became a cycle, and my weight soared. To reset, I went back to the basics--whole foods , no cakes or cookies. Yes, that first few days were tough (almost caved for some insomnia cookies) but it was worth it. After a week or so I stopped craving so many sweets. I also started to enjoy whole foods more. I later re-introduced cakes, cookies, etc!”

She Exercised

She also started to exercise. “I've always been somewhat active when it came to workouts, but as someone who worked from home, I got maaaybe 1K steps in a day. To move more, I worked out 3X a week (doing @heatherrobertsoncom 's 12 week program) and later added walks 5X a week. Once I finished the plan, I did the second one for a bit before ditching, lifting altogether, and focused on cardio (my fave),” she says.

She Treated Herself to “Daily Fun Foods”

Next, she started treating herself to “daily fun foods,” she reveals. “I reset my palate, but I still kept things fun. My daily treat would be popcorn and a chocolate truffle (huge fan of both!).”

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

She Focused on Consistency

Finally, she focused on consistency. “Daily commitment was key. For those first 6 months, when I lost 20 pounds, I would stick to my eating and workout plan. No cheat days, no going off script. I simply built in rest days, and if I ate out, I'd have it fit into my daily calories,” she writes.

She Is Now Focused on Balance

“Now as I maintain my goal weight, it's about finding balance,” she reveals at the end of the post. “It's not always easy, but I'm excited to document it here!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
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Leah Groth
By Leah GrothMar 02, 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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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.

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Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

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

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. 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 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
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Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

RELATED: This Is Exactly How to Lose Body Fat This Year

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

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

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. 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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