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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.

11 Tips for Successful Weight Loss That Lasts

Discover the expert-backed methods to shed pounds and maintain your progress.

Arabella Featherstone
By Arabella FeatherstoneMay 30, 2024
Arabella Featherstone
Arabella is the visionary founder of Feathers Food & Fitness, ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Young woman before and after weight loss on white background. Health care and diet concept
Shutterstock
Arabella Featherstone
By Arabella FeatherstoneMay 30, 2024
Arabella Featherstone
Arabella is the visionary founder of Feathers Food & Fitness, ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Fitness & Workouts

If you’re trying to lose weight, you are not alone! A 2022 YouGov survey revealed that 52% of the world’s adult population is usually trying to lose weight and often adopting extreme and unhealthy diets to do it. Unfortunately, yo-yo dieting tends to actually lead to weight gain, poor body image and can impact negatively on your health.

I’m Arabella Featherstone, a qualified fitness instructor and personal trainer. I’m also an expert in fitness, nutrition, and weight loss management. In my practice, I’m promoting healthy and mindful eating, nourishing your body with love through food, and incorporating fitness into an active and healthy daily routine. I believe that by doing this people can achieve a healthy weight, strong bodies and minds and a good level of fitness, without always being hungry. Here, are my 11 weight loss management techniques that will offer lasting results and improve your health and wellbeing.

Focus on Health, Not Weight

Arabella_Featherstone10Arabella Featherstone

Take a more holistic approach to wellness and focus on positive changes that help you feel good from the inside out, rather than fixating on a particular amount that you want to lose or a goal weight you must reach.

Focus on food and fitness and learn about good nutrition so you know how to feed your body and mind with love. Incorporate daily movement into your life in different forms, depending on how you feel and how you want to feel.

Take a look at your habits and discover unhealthy patterns and bad relationships with certain things. Then, implement strategies to change them into healthier habits. This will help you develop lasting change and support your weight loss goals.

Celebrate your progress and understand the difference between weight loss and fat loss. Remember you do not need to lose weight to be happy and strive to do things that will make you healthier and feel better.

Educate Yourself so You Can Understand How to Get Your Nutrition Right

Arabella_Featherstone2Arabella Featherstone

There are loads of great resources out there to help you learn how to eat healthily, and I’d recommend that you get informed and educated. It’s vital that you understand the importance of healthy eating. Once you know the benefits that a balanced diet can have on your physical and mental health, you will start to make better choices.

In general, I’d recommend the following:

  • Try to eat food in rainbow colors to get the nutrients you need.
  • Try to eat food that’s in its most natural form (unprocessed).
  • Avoid or reduce your consumption of sugar, fried foods, and alcohol, and choose complex carbohydrates (whole grains, fruits, vegetables, and legumes) over refined carbohydrates (white bread, white rice, and white pasta) as they are often stripped of their fiber and nutrients.

If you’re trying to lose weight, you need to be making sure that the calories that you are consuming are less than those you are burning through daily activities and exercise. Aim to eat 300-500 calories less than you’re burning each day and you’ll start seeing the difference.

It’s important to note that you should not be starving yourself, or be hungry all the time. You won’t be able to sustain this, it’s not healthy and you’ll end up losing muscle as well as fat.

If you’re not sure how you should be eating, speak to your GP, or a nutritionist, or try a nutrition plan from a trainer like me, who will give you a specific plan to follow that matches food to exercise for the best results.

Go for the Easy Wins and Simple Switches

Arabella_Featherstone7Feathers Food & Fitness/Facebook

Improving your nutrition doesn’t have to be hard and shouldn’t feel like a punishment, so start with the easy stuff.

Smoothies are a great way to get more nutrients in when starting on a more balanced diet. Smoothies made with fruit will naturally be sweeter, so may be more appealing to your tastebuds, and they are a quick and easy thing to make. As you develop a better relationship with healthy eating you can begin to add vegetables to your smoothies like spinach or kale.

Sweet potato fries, as an alternative to regular fries, are an excellent way to increase the nutrient content, I recommend sprinkling them with some paprika for a bit of a smoky taste.

Greek yogurt is a good source of protein and probiotics and you can sweeten this with honey or maple syrup and even add some fresh fruit to get more nutrients in.

Try making a switch from highly processed carbs to whole grains. Choosing whole grains over white pasta, rice, and bread can be a good way to add more fiber into your diet.

Keep Track of What You Eat

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Use a food journal or app to track your meals and snacks. This can help you identify problem areas in your diet and make changes as needed. But don’t feel like you have to log your food forever! This is just to start you off on your journey and understand where most of your calories are coming from so you can make informed decisions.

Keeping a food journal is a great way to eat intuitively. Start noticing how food makes you feel while you're eating. You want to focus on the foods that make you feel good and limit those foods that make you feel sluggish or just leave you unsatisfied.

If you find that a struggle, you don’t need to count calories or macros to get the right portions for your goals. Instead, just use your hand to measure. This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate as the calorie and macro approaches.

The general idea is this:

  • A portion of protein= 1 palm
  • A portion of vegetables = 1 fist
  • A portion of carbs= 1 cupped hand
  • A portion of fats= 1 thumb

You can benchmark your progress with this useful Lean Body Mass Calculator.

Be Patient and Understand That Change and Lasting Results Take Time

Arabella_Featherstone11Arabella Featherstone

Healthy and sustainable weight loss takes time, but it’s possible! I think the obsession with the number on the scales should be thrown out of the window. People should focus on being healthier by improving their nutrition, their mindset and by getting active.

90 days is my magic number for any serious change. We should be looking at long-term health and fitness goals, rather than a quick fix, which can lead to extreme measures which are neither healthy nor sustainable.

The aim should be to feel confident, fit, and fabulous for life! Set realistic goals, set yourself up for success and focus on the long-term goal. But, set small targets for yourself to achieve along the way and stay motivated.

The thing is, most people tend to go too hard too fast set a huge goal and get frustrated when they don’t see results. Patience is key, and you know what they say - good things take time. If you can commit to being in it for the long run, your chances of success will be much higher. Trust the process and give it time.

Integrate Exercise Into Your Routine

Arabella_Featherstone14Arabella Featherstone

Any form of exercise is good, and it’s just about finding things that you enjoy, keeping you active, and managing your weight. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience, and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, and swimming. Running is another great exercise and there are some excellent programs like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

The key is to create healthier habits that are sustainable. You want to feel fulfilled, not restricted, vibrant, and not sluggish. Getting active and being more mindful, and eating intuitively will help you achieve lasting results when it comes to weight loss.

Set up the Optimal Workout Routine for You

Arabella_Featherstone13Arabella Featherstone

The best time of day to work out can vary depending on individual preferences and schedules and it’s important to remember that managing to work out in the first place - no matter the time, is incredible for your overall well-being.

Consistency is key for long-term results, so choose a time that fits well with your schedule and personal preferences. Whether it's early morning, midday, or evening, prioritize regular exercise that you can stick to in the long run.

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

Improve Your Body Image and Practice Self-Acceptance

Arabella_Featherstone15Arabella Featherstone

Research has shown that self-acceptance and a positive body image can have a significant impact on weight loss outcomes. This is because, when we accept and love our bodies, we are more likely to take care of ourselves in a sustainable and healthy way. We are less likely to engage in harmful dieting behaviors or yo-yo dieting, and instead, we adopt healthy habits that we can maintain long-term.

The key is to shift the focus from the number on the scale to our overall health and well-being. When you start exercising and eating healthier because you love and respect your body, you’ll begin to notice meaningful changes in your body and mind. It all starts with a shift in mindset and self-acceptance. By embracing self-acceptance and a positive body image, we can create a foundation of self-love and care that supports healthy weight loss goals and promotes long-term well-being.

Increase Your Protein Intake

Food high in protein close-upShutterstock

The connection between protein and weight loss comes from a few different attributes of protein.

It is digested more slowly than carbohydrates and fats, which means it can help slow down the absorption of sugar into the bloodstream. This can help reduce blood sugar spikes and crashes, which can lead to cravings and overeating - resulting in weight gain.

Protein helps you feel fuller than the other macronutrients, which can help you to avoid overeating and by helping you maintain a calorie deficit.

Protein has a higher thermos effect compared to carbohydrates and fats, which means the body burns more calories during the digestion process. This slight increase in energy expenditure can contribute to weight loss efforts.

When getting fit and aiming to lose weight protein is definitely key. Protein = increased satiety = keeps you fuller for longer, which means you’ll experience reduced hunger and fewer cravings, which can help with weight loss by reducing overall calorie intake.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Practice Mindful Eating

Arabella_Featherstone3Arabella Featherstone

Mindful eating means that we really focus on the food we’re eating and fully enjoy and experience it. This helps us eat only when we really want and need to. It allows us to receive the body’s messages that it’s full and make better choices about the food we eat. Once you get used to eating in this way, you’ll find it easier to distinguish real hunger from a craving and get back into control of your eating habits.

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Drink Plenty of Water and Get Enough Sleep

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

These are two crucial and easy things we can do to feel better and aid with weight loss. Staying hydrated can help you feel fuller and more satisfied, which can prevent overeating. Aim for a minimum of 2 liters (8.5 cups) per day. Lack of sleep can lead to overeating and weight gain, so make sure you're getting enough rest each night. Aim for 7-9 hours.

💪🔥Body Booster: Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, swimming, or running. The key is to create healthier and sustainable habits.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her classes and online training are based around strength training and she offers 28-day, 6 week and 12-week bespoke wellness plans to take you achieve your fitness goals, transform your mindset and improve your health. Her free e-book Unleashing the Strength Within is now available on her website www.feathersfoodfit.com

sustainable weight loss

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Fitness & Workouts

11 Tips for Successful Weight Loss That Lasts

Young woman before and after weight loss on white background. Health care and diet concept
Shutterstock
Arabella Featherstone
By Arabella FeatherstoneMay 30, 2024
Arabella Featherstone
Arabella is the visionary founder of Feathers Food & Fitness, ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

If you’re trying to lose weight, you are not alone! A 2022 YouGov survey revealed that 52% of the world’s adult population is usually trying to lose weight and often adopting extreme and unhealthy diets to do it. Unfortunately, yo-yo dieting tends to actually lead to weight gain, poor body image and can impact negatively on your health.

I’m Arabella Featherstone, a qualified fitness instructor and personal trainer. I’m also an expert in fitness, nutrition, and weight loss management. In my practice, I’m promoting healthy and mindful eating, nourishing your body with love through food, and incorporating fitness into an active and healthy daily routine. I believe that by doing this people can achieve a healthy weight, strong bodies and minds and a good level of fitness, without always being hungry. Here, are my 11 weight loss management techniques that will offer lasting results and improve your health and wellbeing.

Focus on Health, Not Weight

Arabella_Featherstone10Arabella Featherstone

Take a more holistic approach to wellness and focus on positive changes that help you feel good from the inside out, rather than fixating on a particular amount that you want to lose or a goal weight you must reach.

Focus on food and fitness and learn about good nutrition so you know how to feed your body and mind with love. Incorporate daily movement into your life in different forms, depending on how you feel and how you want to feel.

Take a look at your habits and discover unhealthy patterns and bad relationships with certain things. Then, implement strategies to change them into healthier habits. This will help you develop lasting change and support your weight loss goals.

Celebrate your progress and understand the difference between weight loss and fat loss. Remember you do not need to lose weight to be happy and strive to do things that will make you healthier and feel better.

Educate Yourself so You Can Understand How to Get Your Nutrition Right

Arabella_Featherstone2Arabella Featherstone

There are loads of great resources out there to help you learn how to eat healthily, and I’d recommend that you get informed and educated. It’s vital that you understand the importance of healthy eating. Once you know the benefits that a balanced diet can have on your physical and mental health, you will start to make better choices.

In general, I’d recommend the following:

  • Try to eat food in rainbow colors to get the nutrients you need.
  • Try to eat food that’s in its most natural form (unprocessed).
  • Avoid or reduce your consumption of sugar, fried foods, and alcohol, and choose complex carbohydrates (whole grains, fruits, vegetables, and legumes) over refined carbohydrates (white bread, white rice, and white pasta) as they are often stripped of their fiber and nutrients.

If you’re trying to lose weight, you need to be making sure that the calories that you are consuming are less than those you are burning through daily activities and exercise. Aim to eat 300-500 calories less than you’re burning each day and you’ll start seeing the difference.

It’s important to note that you should not be starving yourself, or be hungry all the time. You won’t be able to sustain this, it’s not healthy and you’ll end up losing muscle as well as fat.

If you’re not sure how you should be eating, speak to your GP, or a nutritionist, or try a nutrition plan from a trainer like me, who will give you a specific plan to follow that matches food to exercise for the best results.

Go for the Easy Wins and Simple Switches

Arabella_Featherstone7Feathers Food & Fitness/Facebook

Improving your nutrition doesn’t have to be hard and shouldn’t feel like a punishment, so start with the easy stuff.

Smoothies are a great way to get more nutrients in when starting on a more balanced diet. Smoothies made with fruit will naturally be sweeter, so may be more appealing to your tastebuds, and they are a quick and easy thing to make. As you develop a better relationship with healthy eating you can begin to add vegetables to your smoothies like spinach or kale.

Sweet potato fries, as an alternative to regular fries, are an excellent way to increase the nutrient content, I recommend sprinkling them with some paprika for a bit of a smoky taste.

Greek yogurt is a good source of protein and probiotics and you can sweeten this with honey or maple syrup and even add some fresh fruit to get more nutrients in.

Try making a switch from highly processed carbs to whole grains. Choosing whole grains over white pasta, rice, and bread can be a good way to add more fiber into your diet.

Keep Track of What You Eat

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Use a food journal or app to track your meals and snacks. This can help you identify problem areas in your diet and make changes as needed. But don’t feel like you have to log your food forever! This is just to start you off on your journey and understand where most of your calories are coming from so you can make informed decisions.

Keeping a food journal is a great way to eat intuitively. Start noticing how food makes you feel while you're eating. You want to focus on the foods that make you feel good and limit those foods that make you feel sluggish or just leave you unsatisfied.

If you find that a struggle, you don’t need to count calories or macros to get the right portions for your goals. Instead, just use your hand to measure. This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate as the calorie and macro approaches.

The general idea is this:

  • A portion of protein= 1 palm
  • A portion of vegetables = 1 fist
  • A portion of carbs= 1 cupped hand
  • A portion of fats= 1 thumb

You can benchmark your progress with this useful Lean Body Mass Calculator.

Be Patient and Understand That Change and Lasting Results Take Time

Arabella_Featherstone11Arabella Featherstone

Healthy and sustainable weight loss takes time, but it’s possible! I think the obsession with the number on the scales should be thrown out of the window. People should focus on being healthier by improving their nutrition, their mindset and by getting active.

90 days is my magic number for any serious change. We should be looking at long-term health and fitness goals, rather than a quick fix, which can lead to extreme measures which are neither healthy nor sustainable.

The aim should be to feel confident, fit, and fabulous for life! Set realistic goals, set yourself up for success and focus on the long-term goal. But, set small targets for yourself to achieve along the way and stay motivated.

The thing is, most people tend to go too hard too fast set a huge goal and get frustrated when they don’t see results. Patience is key, and you know what they say - good things take time. If you can commit to being in it for the long run, your chances of success will be much higher. Trust the process and give it time.

Integrate Exercise Into Your Routine

Arabella_Featherstone14Arabella Featherstone

Any form of exercise is good, and it’s just about finding things that you enjoy, keeping you active, and managing your weight. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience, and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, and swimming. Running is another great exercise and there are some excellent programs like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

The key is to create healthier habits that are sustainable. You want to feel fulfilled, not restricted, vibrant, and not sluggish. Getting active and being more mindful, and eating intuitively will help you achieve lasting results when it comes to weight loss.

Set up the Optimal Workout Routine for You

Arabella_Featherstone13Arabella Featherstone

The best time of day to work out can vary depending on individual preferences and schedules and it’s important to remember that managing to work out in the first place - no matter the time, is incredible for your overall well-being.

Consistency is key for long-term results, so choose a time that fits well with your schedule and personal preferences. Whether it's early morning, midday, or evening, prioritize regular exercise that you can stick to in the long run.

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

Improve Your Body Image and Practice Self-Acceptance

Arabella_Featherstone15Arabella Featherstone

Research has shown that self-acceptance and a positive body image can have a significant impact on weight loss outcomes. This is because, when we accept and love our bodies, we are more likely to take care of ourselves in a sustainable and healthy way. We are less likely to engage in harmful dieting behaviors or yo-yo dieting, and instead, we adopt healthy habits that we can maintain long-term.

The key is to shift the focus from the number on the scale to our overall health and well-being. When you start exercising and eating healthier because you love and respect your body, you’ll begin to notice meaningful changes in your body and mind. It all starts with a shift in mindset and self-acceptance. By embracing self-acceptance and a positive body image, we can create a foundation of self-love and care that supports healthy weight loss goals and promotes long-term well-being.

Increase Your Protein Intake

Food high in protein close-upShutterstock

The connection between protein and weight loss comes from a few different attributes of protein.

It is digested more slowly than carbohydrates and fats, which means it can help slow down the absorption of sugar into the bloodstream. This can help reduce blood sugar spikes and crashes, which can lead to cravings and overeating - resulting in weight gain.

Protein helps you feel fuller than the other macronutrients, which can help you to avoid overeating and by helping you maintain a calorie deficit.

Protein has a higher thermos effect compared to carbohydrates and fats, which means the body burns more calories during the digestion process. This slight increase in energy expenditure can contribute to weight loss efforts.

When getting fit and aiming to lose weight protein is definitely key. Protein = increased satiety = keeps you fuller for longer, which means you’ll experience reduced hunger and fewer cravings, which can help with weight loss by reducing overall calorie intake.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Practice Mindful Eating

Arabella_Featherstone3Arabella Featherstone

Mindful eating means that we really focus on the food we’re eating and fully enjoy and experience it. This helps us eat only when we really want and need to. It allows us to receive the body’s messages that it’s full and make better choices about the food we eat. Once you get used to eating in this way, you’ll find it easier to distinguish real hunger from a craving and get back into control of your eating habits.

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Drink Plenty of Water and Get Enough Sleep

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

These are two crucial and easy things we can do to feel better and aid with weight loss. Staying hydrated can help you feel fuller and more satisfied, which can prevent overeating. Aim for a minimum of 2 liters (8.5 cups) per day. Lack of sleep can lead to overeating and weight gain, so make sure you're getting enough rest each night. Aim for 7-9 hours.

💪🔥Body Booster: Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, swimming, or running. The key is to create healthier and sustainable habits.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her classes and online training are based around strength training and she offers 28-day, 6 week and 12-week bespoke wellness plans to take you achieve your fitness goals, transform your mindset and improve your health. Her free e-book Unleashing the Strength Within is now available on her website www.feathersfoodfit.com

Nutrition & Diet

I'm a Weight Loss Coach and Here Are 4 Ways You Can Lose 10 Pounds in 30 Days

soraya_project_s_lifestyle
project.s.lifestyle/TikTok
Leah Groth
By Leah GrothMay 15, 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
✓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.

Soraya is a certified maco nutrition and fat loss coach and TikTok influencer who uses the handle @project.s.lifestyle. Her goal is to help people get their “dream body” without “ditching” their favorite foods. In one of her many viral TikTok videos, she reveals “exactly what you should be doing every single day” to lose 10 pounds in 30 days.

1. 1. Walk 7,000 Steps or More Per Day

@project.s.lifestyle

How to lose 10 pounds in the next 30 days 🔥💪🏾 Head to the 🔗 in my bio for help 📲 #weightlosscoach #weightlossforwomen #weightlossformoms #weightlossforwomenover30 #greenscreenvideo #greenscreen

“The first thing you want to do is walk 7,000 steps or more every single day,” says Soraya. “A lot of people say 10,000 steps is the magic number, but really someone just made that up because 10 is a round number and it's easier to remember. In actuality, 7,000 is all you need. If you get in more than that, that's great, but 7,000 is the benchmark.”

2. Research Backs Up the Health Benefits of 10,000 Steps Per Day

Woman,Walking,In,The,Park,,Outdoors.,exerciseShutterstock

A recent study from JAMA Network Open suggests that taking just 7,000 steps a day may significantly improve health outcomes, despite the widely promoted fitness goal of reaching 10,000 daily steps. The study, published this month in JAMA Network Open, found that middle-aged individuals who averaged at least 7,000 steps per day had a 50 to 70 percent lower risk of dying from any cause over the next ten years compared to those who took fewer steps. The reduced risk of premature death was observed across both genders and in both Black and white participants.

"We saw that you can get a lot of benefit from 7,000 steps," said Amanda Paluch, assistant professor of kinesiology at the University of Massachusetts Amherst and lead author of the study.

The findings suggest that while 10,000 steps remain a worthy goal, significant health benefits can be achieved with a more attainable daily step count of 7,000.

Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym

3. 2. Follow the 80/20 Style of Eating

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

“Second thing is, you want 80% of your nutrition to be coming from whole foods and 20% fun food,” says Soraya. “Reason being, a lot of whole foods are high volume foods, meaning you can eat a lot of them for not a lot of calories.” She explains that this is a great way to ensure you're eating plenty of food while still being in a deficit. “And the reason I say 20% fun foods is because if you just eat whole foods, yes, sure, you probably won't be overeating as much, but at some point you're going to get cravings. You're going to binge and go right back. Chill habits, including fun foods, allow you to stay satisfied and consistent with the journey that you're on.”

4. Research Supports Small Splurges

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

While there is no specific study supporting the 80/20 diet, a 2014 study published in Obesity Facts found that small splurges won’t impact weight loss if you follow a healthy diet the majority of the time. It will also improve overall health and decrease risk for heart disease, high blood pressure, and cancer.

5. 3. Amp Up Your Protein Intake

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Number three, “you want to make sure you're eating enough protein,” says Soraya. “I recommend going with 0.6 times your body weight to start.” For a 200 pound person, this would be aiming for 120 grams of protein. “This is because protein keeps you full longer than any other macronutrient. The longer you stay full, the less hungry you'll be. The more likely you can stay consistent with your nutrition habit,” she explains.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

6. Studies Find That Protein Helps You Lose Weight

Research supports Soraya’s claims. 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.

7. 4. Set Realistic Weight Loss Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

While Soraya’s tips will help you lose weight fast, “it's not realistic to lose that much on a month-to-month basis,” she admits. “A more realistic goal, if you're being pretty consistent with exercise nutrition, is to lose 0.5 to 0.7% of your body weight on a weekly basis. So say you're 200 pounds, that's about one to 1.5 pounds per week, which is about four to six pounds per month. That's more sustainable and that's more healthy,” she says.

Related: I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

8. Other Experts Agree That Sustainable Weight Loss Trumps Crash Diets

Chris_McMahonChristopher Michael/Facebook

Chris McMahon, a nutrition and fitness coach, tells The Body Network that losing one-half to one pound per week is a sustainable approach to weight loss – and the numbers will add up fast. After three months a pound-per-week weight loss would equal 15 pounds. “Doing ultra restrictive diets, that's what doesn't work,” says McMahon. “And it's not that the diet itself doesn't work, you'll lose the weight. It's just you'll gain it back very fast.”

💪🔥Body Booster: For sustainable weight loss aim ose 0.5 to 0.7% of your body weight on a weekly basis. For a 200-pound person, this would be about one to 1.5 pounds per week, or four to six pounds per month.

Nutrition & Diet

10 Weight Loss Methods a 77-Year-Old Expert Swears By

Candace_Cima_Life_in_My-_70s10
Copyright lifeinmy70s/Instagram
Christopher Roback
By Christopher RobackDec 07, 2024
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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.

Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days

Sarah Mackay liftwsarah
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Alek Korab
By Alek KorabSep 23, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Have you ever felt frustrated with fad diets and quick-fix weight loss solutions that never seem to work long-term? Sarah Mackay, once struggling with her own weight, has transformed herself into a fitness and nutrition expert with her popular franchise, Lift With Sarah. Now, in a popular video, she's sharing her proven method for getting shredded in just 60 days—and, more importantly, how to maintain those results.

The Problem with Fad Diets

Sarah starts her video by addressing the elephant in the room: why most diets fail. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," she points out. The issue lies in the approach itself. Quick fixes may lead to rapid initial losses, but without a strategy for long-term maintenance, it's all too easy to rebound.

The Three Key Principles of Long-Term Weight Loss

1. Diet: Creating a Sustainable Calorie Deficit

"Weight loss isn't actually as hard as many people make it out to be," Sarah explains in her video. "It all comes down to a calorie deficit where you just eat fewer calories on a daily basis than your body burns."

She emphasizes the importance of finding your maintenance calories and then creating a modest deficit. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah advises.

Catherine Gervacio, a Registered Dietician, adds a note of caution: "Rapid weight loss, including body fat loss, is often associated with extreme measures that can be detrimental to health. A safe and sustainable rate of weight loss is generally around 1-2 pounds per week."

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

2. Working Out: Finding the Right Balance

Exercise plays a crucial role in Sarah's approach. "Including exercise into your plan gives you a way to burn calories. It means you don't have to aggressively cut your food in order to stay within your calorie deficit," she explains in her video.

Sarah recommends a combination of cardio and weight training. "Getting in around eight to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me," she shares.

3. Keeping the Weight Off: The Most Crucial Part

Sarah in her video emphasizes that consistency is key. "A consistent calorie deficit, no matter how long it takes you inevitably will lead to weight loss," she states. "It also turns healthy eating into a routine which helps you avoid weight gain rebounds after our dieting period has ended."

The Post-Diet Plan: Maintaining Your Results

One of the most critical aspects of Sarah's approach is the post-diet plan. She recommends immediately shifting to maintenance calories for your new weight once you've reached your goal.

"This direct approach, instead of adopting an approach such as reverse dieting, where you gradually come out of your deficit and up to your maintenance over time, allows you to come out of that deficit as soon as possible," Sarah explains in her video.

Gervacio adds, "It's very important that before starting any rapid fat loss program, consult with a healthcare professional. They can assess your individual health status and provide guidance on whether such an approach is safe for you."

The Role of Hydration and Sleep

While not explicitly mentioned in Sarah's approach, Gervacio emphasizes the importance of hydration and sleep in fat loss efforts. "Adequate hydration can help regulate appetite," she explains. "As for sleep, it affects the regulation of hormones related to appetite and metabolism."

RELATED:I Tried the 75 Soft Challenge and Here's What Happened

Conclusion: A Balanced Approach to Getting Shredded

Sarah's method provides a balanced, sustainable approach to getting shredded. By focusing on creating a moderate calorie deficit, incorporating regular exercise, and having a solid plan for maintaining results, it's possible to achieve significant fat loss in 60 days.

However, it's crucial to remember Gervacio's advice: "Shift your mindset from just weight loss to overall well-being. Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."

By following these principles and focusing on long-term health, you too can achieve the shredded physique you desire - and, more importantly, maintain it for the long haul. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

11 Weight Loss Mistakes 90% of People Make Without Knowing

Layna_Frumpyfit9
Copyright frumpyfit/Instagram
Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Professional Health, Science Editor and Writer
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.

Looking at the scale not budging despite your best efforts? You're not alone. Many of us struggle with weight loss, often feeling frustrated when results don't match our expectations. That's where Layna from Frumpyfit comes in. As a certified weight loss coach and fitness trainer with a thriving YouTube community, Layna has helped thousands of women achieve sustainable weight loss through practical, no-nonsense advice. Here are her insights on the mistakes that might be holding you back – and, more importantly, how to fix them.

Stop Copying Other People's Weight Loss Journey

"About 90% of people make the mistake of simply following what worked for someone else," says Layna in her post. While it's tempting to copy someone who's achieved the results you want, their path may not fit your lifestyle or needs. The fundamental principle is creating a calorie deficit, but how you get there should be tailored to your specific situation.

"We know that a calorie deficit is required for weight loss, but there are a million different ways that you can accomplish a calorie deficit," Layna emphasizes. This means you need to find your own path that aligns with your schedule, preferences, and lifestyle constraints.

The Science Behind Sustainable Weight Loss

The science supports Layna's focus on sustainable approaches. According to the National Weight Control Registry, "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key? Consistent habits, not quick fixes.

Don't Rush Your Weight Loss Goals

Setting unrealistic timelines can sabotage your progress. "When you expect quick results and don't see them, disappointment sets in," Layna explains. This frustration often leads to excessive restriction and yo-yo dieting.

"Disappointment ultimately sets you up for failure," she warns. "If nothing that I'm doing is working, why am I even trying? So we want to avoid that if we can." Instead, she recommends celebrating small victories and maintaining patience.

Realistic Weight Loss Goals Matter

The Mayo Clinic says that "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." This aligns perfectly with Layna's emphasis on patience and celebrating small victories. The research shows that setting realistic expectations leads to better long-term success.

RELATED: This 58-Year-Old Trainer Lost Weight and Looks 15 Years Younger With 9 Daily Habits

Avoid the "Perfect Plan" Trap

Many people get caught up in finding the "best" workout program or diet plan. However, Layna points out that the most effective approach is the one you can maintain consistently. "It doesn't matter what's best on paper if you can't stick to it long enough to see results," she says.

"People with this all-or-nothing approach always tend to lean towards 'I have to be doing the best or I shouldn't be doing it at all,'" Layna observes. Instead, she advises, "Think it's only the best if I can do it, if I can stick to it, and I can get results from it."

Balance Your Progress Tracking

There's a delicate balance in tracking your progress. "When you don't have a solid plan or strategy for tracking your progress, then you are going to miss it," Layna notes. This is especially true with sustainable weight loss, where changes happen gradually.

On the flip side, obsessive tracking can be equally problematic. "Chances are you are getting results. It's just not showing up in the exact way that you are tracking it," she explains. The key is finding a middle ground.

RELATED: This Fitness Coach Transformed Her Body With 21 Simple Changes

Choose the Right Metrics

"A lot of people think of weight loss progress tracking as just being the scale," Layna points out. However, she emphasizes the importance of a more comprehensive approach. "There are so many other different ways... You need an extremely holistic, balanced, and chill way to track your progress."

If certain tracking methods trigger negative emotions, adjust your approach. "If the scale makes you obsessive, no matter what, do not use the scale," she advises.

Focus on Your Minimum Effective Dose

The fitness industry often overcomplicates weight loss. "Many people focus on minor details that barely move the needle," Layna observes. She advocates for identifying what gives you the "most bang for your buck" and ignoring everything else.

The Role of Protein in Weight Management

Another finding from the Mayo Clinic shows that "protein decreases the hunger hormone ghrelin and increases hormones that promote feelings of fullness." This scientific backing explains why Layna's approach to sustainable eating patterns works so effectively for long-term weight loss.

RELATED: 10 Secrets From a Woman Who Lost 60 Pounds Without Dieting

Build a Sustainable Plan

"Stop worrying about all these little tiny details and just stick to a consistent, easy, simple, basic plan," Layna recommends. This means applying fundamental principles in a way that works for your life rather than following someone else's complicated regimen.

Meal Prep: Science-Backed Strategy

Harvard Health adds that "preparing meals in advance allows for better portion control," supporting Layna's advice about keeping things simple and consistent. This research validates the importance of preparation in maintaining healthy eating habits.

Celebrate Small Wins

"Any amount of progress, literally the tiniest amount of progress, is still progress, and that deserves to be celebrated," Layna emphasizes. This mindset shift from expecting dramatic changes to appreciating incremental progress can make the difference between giving up and achieving lasting results.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Make Informed Decisions

Your tracking strategy should "give you enough information to help you make informed decisions about whether or not your weight loss plan is working, but not so much that it's going to make you obsessive over it," Layna advises. This balanced approach helps you stay on track while maintaining your mental well-being.

Your Path to Success

Remember, sustainable weight loss isn't about following a perfect plan – it's about finding an approach that works for your lifestyle and sticking to it consistently. As Layna emphasizes throughout her coaching, the key is to keep things simple, sustainable, and focused on what actually works for you. Start by implementing one or two of these fixes, and gradually build your way to a more effective weight loss strategy that fits your life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How to Transform Your Body in 7 Days

Kelsey Rose thekelseyrose_
​She Recommends “Habit Stacking”
Copyright thekelseyrose_/Instagram
Leah Groth
By Leah GrothFeb 21, 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 get into the best shape of your life – one healthy habit at a time? Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. In a new social media post, she offers her guide on how to get healthy in just a week. “How to transform your body in 7 days,” she writes, revealing her “step-by-step guide.” Here is what to do.

She Recommends “Habit Stacking”

Rose recommends habit stacking for a 7-day transformational “The simple habit stacking guide you need to feel your best in only 7 days,” she writes.

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

It Can Help Low Energy

“Feeling stuck? Low energy? Overwhelmed with where to start? It’s time to reset!” she continues. “Instead of challenging yourself with extreme changes, let’s stack small, powerful habits that actually LAST. Here’s your 7-day blueprint to feel leaner, stronger, energized and on track to continue these sustainable habits.”

Day 1: Meal Prep

She recommends meal prepping on day 1. “Meal prep for success,” she writes. “Because when healthy food is ready, you make better choices!”

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

Day 2: Walk

On day two, start the morning with a walk. “Walk first thing in the morning,” she suggests. “Boosts metabolism, stabilizes energy, and sets the tone for the day.”

Day 3: Move at Home

On day three, “Move for 30 minutes at home,” she suggests. “No gym? No problem. Consistency > perfection!”

Day 4: Start Taking a Probiotic

On the fourth day she recommends starting a probiotic. “A healthy gut = better digestion, fewer cravings, and clearer skin,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Day 5: Hydration + Electrolytes

On the fifth day, prioritize hydration she suggests. But, don’t forget to add electrolytes. “It’s not just about drinking water—it’s about absorbing it,” she says.

Day 6: Two Minutes of Mindfulness

On the sixth day, spend two minute devoted to mindfulness. “Lower cortisol, reduce stress, and balance your body from the inside out,” she suggests.

Day 7: Improve Posture & Mobility

And, on the seventh day, improve posture and mobility. “Because standing tall improves confidence, digestion, and overall strength,” she says.

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

Walk on Incline

In another recent post she reveals two workout tips for losing fat. “Babes!!! If fat loss & toning up are on your mind this season, here’s your simple, effective game plan,” she says, revealing the first workout tip. “Walk at 10% incline, 3mph, for 20-30 min (3x per week). This of course counts towards your daily goal of 10k steps. Don’t undermine walking when you’re trying to see results!!” she writes.

Also, Do Strength and Pilates

Nexy, do strength training and pilates. “Pair it with my strength x Pilates workouts on my platform (trust me, the results speak for themselves!)” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Non-Negotiables for Fat Loss Over 40

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram
Leah Groth
By Leah GrothFeb 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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✓Evidence-Based

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

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

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

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” 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.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

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

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” 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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. 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.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. 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.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 7 Fast Food Order Hacks for Weight Loss

Kaly Valdes kaly.weightloss.dietitian
Copyright kaly.weightloss.dietitian/Instagram
Leah Groth
By Leah GrothFeb 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 continue eating at your favorite fast food joints while losing weight? Kaly Valdes, RD, is a weight loss expert and nutritionist who offers a “relatable approach to nutrition.” In a new post, she unveils her go-to Taco Bell order for weight loss. “Why is no one talking about this Taco Bell order that’s only 525 calories and 30 grams of protein,” she writes in the video. “NGL this might be the best thing I’ve had at Taco Bell,” she adds. What is the order? Here is everything you need to know, plus six of her other go-to orders.

Here’s How to Get Enough Protein at Taco Bell

Karly maintains that her order is great for weight loss, as it is packed with protein. “It was SOOOO goood yall!! And I can’t believe how protein packed it is! It’s hard to get enough protein at Taco Bell but they win with this one,” she writes in the post.

Slow Roasted Chicken Cheesy Dipping Burrito

Taco,Bell,Restaurant,fast, food, junk, Mexican,​Taco BellShutterstock

Here is the order: “Slow roasted chicken cheesy dipping burrito BUT swap the dipping sauce for low calorie sour cream and add your fav hot sauce! You can skip the sour cream altogether and save 35 cals!” she writes. “But make sure you get the low cal sour cream tho because the other dipping sauces are over 100 cals!”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Her Followers Agree

“These are sooooooo good. I am a calorie counter and this is the way I will take my calories!” agrees one follower. “I'm not a Taco Bell fan. You've just converted me bc I want to try that. What a tasty looking protein win!” says another. “I freaking love these. I think I’ve had them for lunch every day last week,” a third says.

You Can Also Eat at Subway and Lose Weight

Subway,Restaurant,sandwich,fast,food​SubwayShutterstock

She helped another client develop a Subway order to keep her full and help her lose weight. “Subway was the easiest and fastest option during her lunch break and honestly it’s the first time I tried the sweet onion teriyaki and I gotta say I’ve been missing out! So I know you’re gonna love this too,” she writes in another post.

Here Is the Order

Pattaya City, Thailand - November 28 2020 SUBWAY restaurant shop healthy fast food sandwich in Terminal 21 shopping mall in Pattaya Chonburi Thailand.

Shutterstock

Here is what to order:

  • Rotisserie chicken protein bowl
  • All the veggies it comes with - no olives add banana peppers
  • Add provolone cheese (they put 2 slices)
  • Red wine vinegar
  • Sweet onion teriyaki.

“Half bag of Miss Vickie’s jalapeño chips crushed up on top! The blend of sweetness with the jalapenos.. chefs kiss,” she writes.

Here Is What She Orders at Popeye’s

Here is her Popeye’s order for weight loss:

  • 5 blackened chicken strips
  • Side of mashed potatoes.

She Also Swears by This Chick-Fil-A Hack

In another post, she reveals a “Chick-Fil-A hack you’ve been searching for,” she writes. “This isn’t my usual order BUT I was craving the Mac and cheese and wanting something more comforting in this colder weather without going overboard! And this was the PERFECT combo.. it’s SUPER satisfying and I was able to honor my cravings and fit into a decent calorie + protein range!” She orders a 5 count grilled nuggets with small Mac + cheese and small fruit cup. “Buffalo sauce is optional but definitely worth it! If you want a boost of protein do the 8ct grilled nuggets for an extra 9g of protein! I always say pair a protein and produce with your meals and this was the perfect combo cause it gives a kick of sweetness after the savory filling meal!” she says.

She Even Eats at McDonald’s

Craving McDonald’s fries? “This client is a busy mom and her kids love McDonald’s so we had to find a way to fit it in without constantly saying no to a fun once in a while meal with her kids. She wanted to have options everywhere and that’s exactly what we did! Of course it wasn’t all the time but she got some CONTROL and FREEDOM back knowing she CAN order from here without feeling like she screwed it all up,” she writes, revealing the order:

  • Diet Coke
  • Small fry - 230 cals + 3g protein
  • McDouble - 390 cals + 22g protein

And, She Loves This In-N-Out Hack

Next up, an “In-N-Out hack you’ve been searching for,” she writes. “Order the double double protein style (no bun) 450 cals + 30gof protein! And of course you’re gonna want to add the sauce so I just did half a packet which is 40 cals! You could skip the sauce altogether but the entire pack is 80cals!”

Finally, Try Her Starbucks Hack

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.Shutterstock

You can “stay full for hours with this Starbucks hack,” she continues. “I love getting all my lean body flavors from @nutritiondepotclearlake AND did you know it has 40g of protein/5g of fiber per bottle, AND added vitamins?! Plussss it goes great with an iced coffee 😉 I just use half the bottle and save the other half for my coffee the next day! And of course you gotta have some food with carbs protein and fat to stay full longer! So my order is and always will be egg white spinach wrap with sriracha packet 😘 Altogether you’re getting 40g of protein and 5g of fiber.” 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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