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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.

This Woman Lost 15lbs of Fat in 25 Weeks — Here's How You Can Too

Discover the secrets to sustainable fat loss that actually works

alispagnola Ali Spagnola Fitness Outrageous
Copyright alispagnola/Instagram

Ever felt stuck in a weight loss plateau despite doing everything "right"? You're not alone. Ali Spagnola, a digital coach specializing in nutrition, fitness, biohacking, and self-improvement on her YouTube channel Ali Spagnola's Fitness Outrageous, recently shared her remarkable journey of losing 15 pounds of fat in just 25 weeks without feeling hungry or deprived. "I just lost 15 pounds really quickly and without being hungry. And I know that sounds crazy," Ali admits. Follow along as she reveals her seven proven strategies that helped her achieve these results and can transform your fitness journey too.


Track Fat Loss, Not Just Weight

The number on the scale doesn't tell the whole story. "Track your fat loss, not just your weight loss. You want to get leaner, not just scrawnier," Ali says in her post. She uses tools like zozo fit for weekly measurements and occasional DEXA scans to confirm she's losing fat while preserving muscle. This approach ensures you're making progress toward a healthier body composition rather than just seeing the scale go down while potentially losing valuable muscle.

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

Build Muscle First

Before focusing on weight loss, consider building your metabolic engine. "The thing that helped me lose weight so rapidly and easily is because I actually bulked or reverse dieted and sped up my metabolism before trying to cut weight," Ali reveals. By gradually increasing her caloric intake from 1800-2100 to eventually 2700 calories, her body adapted to burning more calories efficiently. This metabolic boost made subsequent fat loss much easier and allowed her to eat more while still losing weight.

Understand Reverse Dieting

Think of reverse dieting as training your metabolism. "When I taught my body to burn more by reverse dieting, suddenly 2300 calories, 200 more than I was used to, still made me lose weight quickly," Ali shares. This approach involves slowly adding calories while minimizing weight gain, essentially manipulating your metabolism to work for you. For those plateaued in their weight loss journey, this counterintuitive strategy of temporarily eating more might be the key to breaking through.

Be Realistic About Timelines

Rapid results often come after years of consistent work. "My weight loss phase was a total of 25 weeks, but compared to the year and a half it took me to gain the weight, that's pretty darn speedy," Ali points out. She spent nine years transforming her body, with significant plateaus along the way. If you're just starting out, you'll likely see faster initial results thanks to "newbie gains," but long-term progress requires patience and consistency.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Dieting Can Be Easier Than Bulking

Contrary to popular belief, eating less can sometimes be simpler than eating more. "Cutting is way easier, and I know that sounds crazy because who likes to diet?" Ali admits. When bulking, she needed precise tracking and quality nutrition to avoid unhealthy weight gain. During her fat loss phase, she could be more relaxed with tracking, occasionally enjoy drinks, and still progress toward her goal as long as she maintained a caloric deficit.

Don't Stress About Fluctuations

Daily variations in weight and performance are normal and meaningless. "When you zoom out, that is a pretty consistent ride down, though there's still a bump. So even when you zoom out, don't freak out. Trust the process," Ali advises. She explains that weight fluctuations happen due to water retention and other factors unrelated to actual fat loss. Similarly, strength might decrease temporarily during a cutting phase while bodyweight exercises become easier – these are all normal parts of the process.

Incorporate Passive Movement

Find ways to move more without dedicated workout time. "I happen to do a treadmill desk challenge video for this channel during my cut and I'm pretty darn sure that made my weight melt off even faster," Ali shares. By walking while working, she increased her daily calorie burn without adding structured exercise. This approach is especially valuable for those with desk jobs who struggle to find time for additional workouts.

Optimize Your Sleep Environment

Your sleep quality dramatically impacts weight loss success. "The eight sleep mattress... is so thoughtless that you are unconscious. Yes, I am talking about losing weight in your sleep," Ali enthuses. She sets her temperature-controlled mattress to 63 degrees, citing research showing that sleeping in cooler temperatures can boost metabolism. Beyond potential metabolic benefits, quality sleep improves recovery, hormonal balance, and energy levels – all crucial factors for sustainable fat loss.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Newbies Have an Advantage

Those just starting their fitness journey can make rapid progress. "If you're just starting out, look at my one to two years. It's the biggest transformation I've ever had. Newbie gains are real," Ali encourages. When you first begin resistance training, your body can simultaneously lose fat and gain muscle – something more advanced lifters struggle to achieve. Take advantage of this biological window by focusing on consistent training and proper nutrition from the start.

Trust the Process

Fitness is a marathon, not a sprint. "Trust the system that you set up, not the tiny little inconsistent measurements ready to ruin your day," Ali recommends. Her approach emphasizes creating sustainable systems rather than obsessing over daily results. By focusing on the big picture and maintaining consistency with proven strategies, you're more likely to achieve lasting results rather than quick fixes that lead to rebound weight gain.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Last Word

Ali's journey demonstrates that effective fat loss comes from understanding your metabolism, building muscle, tracking the right metrics, and optimizing lifestyle factors like sleep and daily movement. "Quality sleep is the most important thing for any fitness journey. Before you even think about nutrition or workouts, get your sleep in line," Ali concludes. By applying these evidence-based strategies consistently, you can transform your body composition while eating more than you might expect – making the process both effective and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

alispagnola Ali Spagnola Fitness Outrageous
Copyright alispagnola/Instagram
Evidence-Based

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

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

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

Ever felt stuck in a weight loss plateau despite doing everything "right"? You're not alone. Ali Spagnola, a digital coach specializing in nutrition, fitness, biohacking, and self-improvement on her YouTube channel Ali Spagnola's Fitness Outrageous, recently shared her remarkable journey of losing 15 pounds of fat in just 25 weeks without feeling hungry or deprived. "I just lost 15 pounds really quickly and without being hungry. And I know that sounds crazy," Ali admits. Follow along as she reveals her seven proven strategies that helped her achieve these results and can transform your fitness journey too.

Track Fat Loss, Not Just Weight

The number on the scale doesn't tell the whole story. "Track your fat loss, not just your weight loss. You want to get leaner, not just scrawnier," Ali says in her post. She uses tools like zozo fit for weekly measurements and occasional DEXA scans to confirm she's losing fat while preserving muscle. This approach ensures you're making progress toward a healthier body composition rather than just seeing the scale go down while potentially losing valuable muscle.

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

Build Muscle First

Before focusing on weight loss, consider building your metabolic engine. "The thing that helped me lose weight so rapidly and easily is because I actually bulked or reverse dieted and sped up my metabolism before trying to cut weight," Ali reveals. By gradually increasing her caloric intake from 1800-2100 to eventually 2700 calories, her body adapted to burning more calories efficiently. This metabolic boost made subsequent fat loss much easier and allowed her to eat more while still losing weight.

Understand Reverse Dieting

Think of reverse dieting as training your metabolism. "When I taught my body to burn more by reverse dieting, suddenly 2300 calories, 200 more than I was used to, still made me lose weight quickly," Ali shares. This approach involves slowly adding calories while minimizing weight gain, essentially manipulating your metabolism to work for you. For those plateaued in their weight loss journey, this counterintuitive strategy of temporarily eating more might be the key to breaking through.

Be Realistic About Timelines

Rapid results often come after years of consistent work. "My weight loss phase was a total of 25 weeks, but compared to the year and a half it took me to gain the weight, that's pretty darn speedy," Ali points out. She spent nine years transforming her body, with significant plateaus along the way. If you're just starting out, you'll likely see faster initial results thanks to "newbie gains," but long-term progress requires patience and consistency.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Dieting Can Be Easier Than Bulking

Contrary to popular belief, eating less can sometimes be simpler than eating more. "Cutting is way easier, and I know that sounds crazy because who likes to diet?" Ali admits. When bulking, she needed precise tracking and quality nutrition to avoid unhealthy weight gain. During her fat loss phase, she could be more relaxed with tracking, occasionally enjoy drinks, and still progress toward her goal as long as she maintained a caloric deficit.

Don't Stress About Fluctuations

Daily variations in weight and performance are normal and meaningless. "When you zoom out, that is a pretty consistent ride down, though there's still a bump. So even when you zoom out, don't freak out. Trust the process," Ali advises. She explains that weight fluctuations happen due to water retention and other factors unrelated to actual fat loss. Similarly, strength might decrease temporarily during a cutting phase while bodyweight exercises become easier – these are all normal parts of the process.

Incorporate Passive Movement

Find ways to move more without dedicated workout time. "I happen to do a treadmill desk challenge video for this channel during my cut and I'm pretty darn sure that made my weight melt off even faster," Ali shares. By walking while working, she increased her daily calorie burn without adding structured exercise. This approach is especially valuable for those with desk jobs who struggle to find time for additional workouts.

Optimize Your Sleep Environment

Your sleep quality dramatically impacts weight loss success. "The eight sleep mattress... is so thoughtless that you are unconscious. Yes, I am talking about losing weight in your sleep," Ali enthuses. She sets her temperature-controlled mattress to 63 degrees, citing research showing that sleeping in cooler temperatures can boost metabolism. Beyond potential metabolic benefits, quality sleep improves recovery, hormonal balance, and energy levels – all crucial factors for sustainable fat loss.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Newbies Have an Advantage

Those just starting their fitness journey can make rapid progress. "If you're just starting out, look at my one to two years. It's the biggest transformation I've ever had. Newbie gains are real," Ali encourages. When you first begin resistance training, your body can simultaneously lose fat and gain muscle – something more advanced lifters struggle to achieve. Take advantage of this biological window by focusing on consistent training and proper nutrition from the start.

Trust the Process

Fitness is a marathon, not a sprint. "Trust the system that you set up, not the tiny little inconsistent measurements ready to ruin your day," Ali recommends. Her approach emphasizes creating sustainable systems rather than obsessing over daily results. By focusing on the big picture and maintaining consistency with proven strategies, you're more likely to achieve lasting results rather than quick fixes that lead to rebound weight gain.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Last Word

Ali's journey demonstrates that effective fat loss comes from understanding your metabolism, building muscle, tracking the right metrics, and optimizing lifestyle factors like sleep and daily movement. "Quality sleep is the most important thing for any fitness journey. Before you even think about nutrition or workouts, get your sleep in line," Ali concludes. By applying these evidence-based strategies consistently, you can transform your body composition while eating more than you might expect – making the process both effective and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
Copyright thecollets/Instagram

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.

Kiana Monle kianamonle
Copyright kianamonle/Instagram

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.

Breanna Henry breehenryy
Copyright breehenryy/Instagram
Evidence-Based

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

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

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

Are you struggling on your weight loss journey? One weight loss warrior shares her effective, step-by-step approach to her impressive transformation. Breanna Henry is a swimwear and activewear founder who lost weight and transformed her body, regularly sharing about how she did it on social media. In a new post, she offers some tips. “How to transform your body in five easy steps,” she writes in the Instagram post.

You Need to Break Your Old Habits

“HOW I FINALLY LOST THE WEIGHT AND KEPT IT OFF!!!” she continues. “Maybe ‘easy’ isn’t the word. It will be difficult to break the old habits you’ve instilled. But they’re simple rules,” she says. “My weight fluctuated for years and I always felt like I had to ‘cut’ or ‘diet.’”

These 5 Changes Helped Her Lose Weight

“Once I made these 5 changes, I’ve been able to lose the weight. Anytime it feels like I’m putting weight on, I evaluate where I’m slipping up with one of these and get back on track and I’m good to go,” she says. “It doesn’t have to be difficult and confusing. Dumb it down and get it done.”

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

Step One: Improve Sleep

The first step is to improve sleep. “Cold temperature at night and sleep in less clothing magnesium before bed. I mask to make it dark. No phone in bed,” she continues. “Charge it in another room. Try to go to bed and wake up around the same times every day. Sunlight in your eyes, first thing in the morning.”

Step Two: Eat Regularly

Her second step has to do with nutrition. “Eat to prevent crazy glucose spikes. Eat greens first, then protein and fats, then carbs. Never eat carbs by themselves. Decrease overall sugar intake,” she says.

Step Three: Eat More Protein

Her third step? Amp up your protein intake. “Eat more protein. Eat as much meat, fish and eggs as you please,” she says.

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

Step Four: Focus Your Diet Around Whole Foods

Step four? Most of your diet should be whole foods like meat, fish, eggs, fruit, and veggies. “Stick to the perimeter of the grocery store where things have to be refrigerated. Foods that don't have ingredient labels,” she says.

Step Five: Exercise

The final step is “balanced training,” she says. “Strength train two to three days a week. Some form of endurance training once a week, 10 to 15,000 steps per day. The remaining of exercise to be lower intensity, Pilates, yoga, something fun outdoors. Occasional HIIT workouts to challenge yourself, but not multiple times per week. Allow time for recovery. Better to train harder on fewer days. Exercise doesn't have to be the gem. It can be pickleball, roller skating, long walks with friends, run club to socialize.”

FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

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


Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

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

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

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

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

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

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

From 10,000 Steps to 500

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

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

She Lost 10 Pounds in a Week and Kept Going

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

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

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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

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

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

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

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

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

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

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

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

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“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

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She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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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.

Jennifer Aniston is one of the fittest stars in Hollywood. So, who better to ask for advice about how to get in shape for swimsuit season than her personal trainer? Body Network chatted with Dani Coleman, Director of Training and Head Trainer at Pvolve, who shared her top 7 tricks to shape up for summer. You might be surprised at how simple her tips are.

Get Started Now

Her first tip? Make today the first day of your new fitness routine. “Start now. Cultivate your habits now so you are well ahead of the curve by the time that summer arrives,” Coleman says.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Strength Train

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It’s no secret that weight lifting, aka strength training, is the top expert-recommended workout for fat loss. “Strength training helps build lean muscle mass, which is key when we are talking longevity, fighting chronic diseases, injury prevention, and altering body composition,” says Coleman.

Choose Consistency Over Intensity

Next, value consistency over intensity. “There are endless amounts of workouts and trainers to follow on social media. Instead of saving random workout videos, find a program that takes the guesswork out of your workouts and works for your body,” she says. “AtPvolve we have longer series, monthly calendars, and weekly calendars that you can follow based on your goals. “

Exercise While Traveling

Don’t let traveling be an excuse for taking a break from your routine. “Keep your workouts moving with you!” she says. “At Pvolve we havetravel-friendly equipment and over 1500 workoutson-demand to choose from whether you’re at home or on the go so you can sculpt anywhere,” she says.RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Take Movement Snacks Throughout the Day

“Add movement snacks into your daily routine,” Coleman suggests. “This can look like stretching while you watch your favorite TV show, taking your work call while you walk, quick stretches between your meetings, or a workout on your lunch break. It all adds up and counts.”

Consider Diet, Recovery, Stress, Hydration, and Sleep

“Realize that movement is only one part of the picture when we are talking about achieving progress,” Coleman continues. “You also need to consider how you are fueling your body, your recovery after your workouts, stress management, hydration, and sleep!”

Find Joy in Exercise

Lastly, make sure you love the exercise you are doing. “Find joy in whatever workout or movement practice you choose. For me that looks like community at our Pvolve West Hollywood studio, curating the perfect playlist, working out with my best friend, and actually leaving my Pvolve workouts feeling energized instead of depleted,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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 in the mirror these days, you might notice subtle changes in your body that weren't there in your 30s. That's because after 40, our metabolism naturally slows down and maintaining muscle becomes more challenging—making what we eat more important than ever. Discover the powerhouse proteins that can help you stay strong, energetic, and healthy after 40 in this science-backed guide to better nutrition.

Why Protein Becomes More Important After 40

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After 40, our bodies go through significant changes that make protein more important than ever. Starting in your 40s, sarcopenia—the gradual loss of muscle mass and strength with age—begins to set in, making it crucial to increase protein intake to maintain muscle mass, independence, and quality of life. For women specifically, adequate protein helps combat age-related metabolic changes, supports bone health, and helps maintain a healthy weight.

Once you're between 40 and 50 years old, your protein needs increase to about 1-1.2 grams per kilogram of body weight daily, compared to the 0.8 grams recommended for younger adults. This higher intake helps prevent sarcopenia and maintain muscle quality in older adults.

Dr. Douglas Paddon-Jones, researcher at the University of Texas Medical Branch, explains: "To maximize muscle protein synthesis while being cognizant of total energy intake, we propose a dietary plan that includes 25–30g of high-quality protein per meal". This approach is more effective than simply increasing total daily protein. Read on to discover the best high-protein foods for women over 40.

1. Greek Yogurt

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Greek yogurt plays a starring role in protein-rich meals. A banana, Greek yogurt, and a hard-boiled egg together deliver about 19 grams of protein. Greek yogurt provides about 17 grams of protein per 3/4-cup serving—more than twice the amount found in regular yogurt.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

2. Lean Fish (Salmon, Tuna, Trout)

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Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. A half filet of salmon contains 40.4 grams of protein, while a can of tuna has more than 40 grams. The Cleveland Clinic recommends choosing seafood options that are higher in omega-3s and lower in methylmercury.

3. Eggs

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One large hard-boiled egg provides 6.3 grams of protein. Eggs are incredibly versatile and can be incorporated into any meal. Research shows that supplementing the diet with protein plus a regimen of heavy resistance exercise leads to the most improvement in muscle mass and strength in healthy older adults.

4. Lean Poultry

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A 3-ounce chicken breast with a half-cup of rice and vegetables provides about 25 grams of protein. Turkey breast is another excellent option with about 26 grams of protein per 3-ounce serving, and it contains almost no fat while providing B vitamins, niacin, zinc, iron, and magnesium.

RELATED: 20 Foods You Didn’t Know Were Ultra-Processed

5. Lentils and Beans

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Lentils are a good high-protein food option, especially for people who follow plant-based diets. One cup of lentils contains about 17.9 grams of protein, along with lots of vitamins, minerals, and fiber. The Mayo Clinic identifies plant sources such as beans, lentils, nuts, seeds, and soy as among the healthiest protein options.

6. Cottage Cheese

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Cottage cheese is an excellent source of protein that's easy to incorporate into meals. Dairy products like cottage cheese are rich in protein, calcium, and other essential nutrients. It can be eaten alone or mixed with fruits for a protein-rich snack.

7. Nuts and Seeds

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Almonds contain a good amount of vitamin E, magnesium, and phosphorus along with fiber to help you stay full longer. One cup of dry roasted almonds has about 30 grams of protein. Other excellent options include walnuts, chia seeds, and pumpkin seeds.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

8. Lean Beef

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Lean beef is a good source of protein, iron, zinc, and selenium. For optimal protein intake, Mayo Clinic recommends including foods with the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk," write Mayo Clinic experts.

9. Quinoa

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Harvard Health identifies quinoa as a protein-rich food that's particularly beneficial for adults. It's higher in protein than many other grains and provides a complete protein source that's excellent for vegetarians.

10. Soy Products

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Soybeans are a type of legume and a good source of plant-based protein. Just 3.5 ounces of boiled soybeans contain 18 grams of protein. They also contain antioxidants linked to health benefits. Tofu, tempeh, and edamame are all excellent soy-based protein options.

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

How to Incorporate These Proteins into Your Diet

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Research suggests our bodies can only process about 20 to 40 grams of protein at a time. That means you shouldn't plan on getting a day's worth of protein in one or two meals. Rather, try to get some protein at every meal and supplement with healthy snacks that contain at least five grams of protein.

Here are some expert-approved meal ideas:

  • Breakfast: A banana, Greek yogurt, and a hard-boiled egg (19 grams of protein)
  • Lunch: An egg and bean burrito with a glass of milk (about 28 grams of protein)
  • Dinner: A 3-ounce chicken breast with a half-cup of rice and vegetables (25 grams of protein)
  • Snack: Greek yogurt with berries and nut-filled granola

The Importance of Timing

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If you're trying to maximize muscle growth and boost muscle recovery, eat a high-protein snack within 30 to 60 minutes of a strength-training session. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal.

Expert Advice on Protein and Exercise

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According to Cleveland Clinic, treatment for sarcopenia typically includes lifestyle changes. These modifications to your lifestyle behaviors can treat and help reverse sarcopenia. Physical activity and a healthy diet with increased protein intake are particularly important.

To help prevent sarcopenia, maintain a physically active lifestyle that includes exercises such as resistance training and aim for 20 to 35 grams of protein in each meal.

RELATED:20 Superfoods for People Over 50

Final Word

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As women age past 40, prioritizing protein intake becomes essential for maintaining muscle mass, supporting metabolism, and preserving overall health. By incorporating these 10 high-protein foods into your daily diet and pairing them with regular strength training, you can help combat age-related muscle loss and maintain your strength, mobility, and independence for years to come.

Don’t forget to consult with your healthcare provider before making significant changes to your diet, especially if you have kidney issues or other health concerns that might be affected by increased protein intake. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.