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Nutrition & Diet

Top 5 Habits to Jump-Start Weight Loss, According to a Coach and Psychologist

Incorporate these weight loss habits into your routine now.

Leah Groth
By Leah GrothFeb 25, 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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Alice Young alicelyoung
Copyright alicelyoung/Instagram
Leah Groth
By Leah GrothFeb 25, 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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Nutrition & Diet

Are you trying to get started on a weight loss plan? One expert has some suggestions on how to start. Alice Young, MSc, a Coach and Psychologist “who’s helped 100s of women rewire their minds so they can lose weight for life,” she writes in her Instagram bio. “Here are 5 things I would do if I was trying to lose weight & get healthy for the first time,” she writes. “Plus learn to actually keep it for the rest of my life. (And these might surprise you🤫) I’ve done my fair share of fat loss phases over the years, and through the most successful ones I have always implemented these 5 things.”

Delete My Fitness Pal

“Calorie counting is outdated, inaccurate, and let’s face it, a huge time and energy drain,” she writes. “Instead I’d follow the Food Freedom Framework we use within ALY to coach our women on unrestrictive weight loss (comment CALORIES and I’ll pop over a guide on how the structure works).”

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

Weigh Yourself Daily

She also recommends weighing yourself daily. “Not only is this a much more accurate way to measure your scale weight as you’re taking a weekly average and not just seeing random numbers across the month,” she writes. “BUT exposure can actually help you to fix your dodgy relationship with the scales.”

Eat Whatever You Want

Alice maintains that she allows herself to eat whatever she wants. “I’d take a ‘no foods of limits’ approach,” she says. “Rather than saying ‘I’m not allowed that’ or ‘I shouldn’t have that’ which makes you feel deprived. I’d switch the narrative to, ‘I can eat ANYTHING I want, I’m just choosing not to right now as I’m putting my health first today.” This makes you feel empowered and in control.”

Don’t Do Exercises You Hate

Another one of the things she will do? “Ditch the exercise I hate that I’m only doing to try and lose weight,” she writes. “There is no one best exercise for weight loss, so there’s no point forcing yourself to do HIIT or the cross trainer if you hate it. Choose a form of exercise that you enjoy is this is what you’ll actually keep up.”

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

Start Working with a Coach

“Start working with a coach ASAP,” she recommends. “When I decide I want something/want to achieve a goal… I want it like yesterday. I’m as impatient as they come, so whenever someone is getting frustrated that their results are ‘slow’... trust me, I get it. If you’re as impatient as me when it comes to achieving your goals, a coach is a non-negotiable… they will get you to where you want to be 100x quicker.”

You Don’t Have to Take Extreme Measures

Her bottom line? You don’t have to go to extremes to lose weight. “No crazy shake diets, ice baths, 2 hour cardio sessions at 5am every morning,” she writes. “Just doing what works for YOU.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

Top 5 Habits to Jump-Start Weight Loss

Alice Young alicelyoung
Copyright alicelyoung/Instagram
Leah Groth
By Leah GrothFeb 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you trying to get started on a weight loss plan? One expert has some suggestions on how to start. Alice Young, MSc, a Coach and Psychologist “who’s helped 100s of women rewire their minds so they can lose weight for life,” she writes in her Instagram bio. “Here are 5 things I would do if I was trying to lose weight & get healthy for the first time,” she writes. “Plus learn to actually keep it for the rest of my life. (And these might surprise you🤫) I’ve done my fair share of fat loss phases over the years, and through the most successful ones I have always implemented these 5 things.”

Delete My Fitness Pal

“Calorie counting is outdated, inaccurate, and let’s face it, a huge time and energy drain,” she writes. “Instead I’d follow the Food Freedom Framework we use within ALY to coach our women on unrestrictive weight loss (comment CALORIES and I’ll pop over a guide on how the structure works).”

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

Weigh Yourself Daily

She also recommends weighing yourself daily. “Not only is this a much more accurate way to measure your scale weight as you’re taking a weekly average and not just seeing random numbers across the month,” she writes. “BUT exposure can actually help you to fix your dodgy relationship with the scales.”

Eat Whatever You Want

Alice maintains that she allows herself to eat whatever she wants. “I’d take a ‘no foods of limits’ approach,” she says. “Rather than saying ‘I’m not allowed that’ or ‘I shouldn’t have that’ which makes you feel deprived. I’d switch the narrative to, ‘I can eat ANYTHING I want, I’m just choosing not to right now as I’m putting my health first today.” This makes you feel empowered and in control.”

Don’t Do Exercises You Hate

Another one of the things she will do? “Ditch the exercise I hate that I’m only doing to try and lose weight,” she writes. “There is no one best exercise for weight loss, so there’s no point forcing yourself to do HIIT or the cross trainer if you hate it. Choose a form of exercise that you enjoy is this is what you’ll actually keep up.”

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

Start Working with a Coach

“Start working with a coach ASAP,” she recommends. “When I decide I want something/want to achieve a goal… I want it like yesterday. I’m as impatient as they come, so whenever someone is getting frustrated that their results are ‘slow’... trust me, I get it. If you’re as impatient as me when it comes to achieving your goals, a coach is a non-negotiable… they will get you to where you want to be 100x quicker.”

You Don’t Have to Take Extreme Measures

Her bottom line? You don’t have to go to extremes to lose weight. “No crazy shake diets, ice baths, 2 hour cardio sessions at 5am every morning,” she writes. “Just doing what works for YOU.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Habits of People Who Successfully Lose Weight

Dr. Rachel Paul, PhD, RD collegenutritionist
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Leah Groth
By Leah GrothMar 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight? According to an expert, weight loss warriors swear by a few secret habits to keep them dropping weight. Dr. Rachel Paul, PhD, RD, is a nutritionist specializing in weight loss. In a new social media post, she reveals a few things many of her successful clients have in common. “You can absolutely lose weight in any calorie deficit, but following these habits - prioritizing real foods, moving your body regularly, and not *feeling* restricted is what I see work for thousands and thousands of women,” she writes in the post, going on to reveal the “Six daily habits of people whose successfully lose weight.”

They Prioritize Protein

The first thing weight loss warriors do is prioritize protein throughout the day. “They make sure to eat protein to stay full, manage blood sugar and cravings, and maintain muscle mass and metabolism,” she says. “Not every meal has to be high protein, but overall protein foods appear regularly in their day.”

They Choose Fiber-Rich Foods

Two, choose fiber-rich carbs. “When eating carbs, they focus on higher fiber options like vegetables, legumes, fruits, and whole grains. These choices help prevent blood sugar spikes and crashes that can lead to cravings and overeating and also keep you regular in the bathroom and promote fullness,” she writes.

They Limit Liquid Calories

Three, they limit liquid calories. “They avoid drinking calories from sugary drinks like sodas, fruit juices, and coffee drinks,” she says. “These types of calories quickly add up without keeping you full. Instead, they opt for water, sparkling water, unsweetened teas, or other low-calorie options to stay hydrated.”

They Plan Meals and Snacks

Fourth, they plan meals and snacks. “This does not have to mean spending hours meal prepping or only eating home-cooked food. It can be as simple as having a rough idea of what you'll eat throughout the day, keeping easy proteins on hand, or knowing what balanced choices to make when eating out,” she writes.

They Move Regularly

Fifth, they regularly move. “Running miles every day is not required. Instead, they prioritize movement throughout the day. This can be walking, string, training, or simply staying active with daily tasks like laundry, errands, etc,” she says.

They Don’t Restrict Themselves

Finally, they don’t feel restricted. “Whatever way of eating they choose, they don't feel restricted by their choices. This often looks like including more fun foods, desserts, bagels, etc, on a regular basis instead of vowing to abstain from them altogether,” she says.

Nutrition & Diet

This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Jenn_Markwardt4
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Leah Groth
By Leah GrothNov 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Do you want to lose 10 pounds by the holidays? Jenn Markwardt is a fitness and nutrition coach and founder of Flourish Nutrition, whose goal is “helping you lose 20lbs in a stress-free way. In a recent social media post, she reveals how to drop weight fast by making a few simple tweaks to your routine. “Maybe it’s your energy, maybe it’s an extra 10-20lbs that came out of nowhere, especially around your middle, or maybe it’s exhaustion and brain fog you can’t get rid of,” she writes in the Instagram post. “Here are the three️ things I (and my clients) would avoid if I wanted to drop fat and get my energy back.”

Stop Eating Healthy and Start Eating with Intention

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Her first tip? Stop eating “healthy” and start eating with intention. “Track your food for a week (not forever, and you’ll be amazed at what you learn. It’s not about eating as little as possible; it’s about understanding how to build your pants in a way that leaves you full and satiated and helps your body lose fat without restriction and hunger,” she writes in her post.

Get More Focused with Exercise

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

Next, “stop doing random workouts and only relying on cardio,” she says. “Muscle is the key to lighting up your metabolism and helping you actually keep your results! You should be training intentionally in a progressive overload style (building in weights or reps each week) to optimize your results!”

Don’t Do It Alone

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

And her third tip is to “stop trying to go it alone,” she says. “Listen, things change as we age, but you are not broken. It’s not impossible to see results, but you have to do things differently than you did in the past, and it’s a heck of a lot easier when you have the support and accountability of coaches and other women just like you.”

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

She Also Recommends These 5 Healthy Habits for Weight Loss

Female leg is stepping on white scales at homeShutterstock

In another post, she reveals that one of her clients dropped a whopping 30 pounds over a period of six months, “and this was someone who has done literally every diet under the sun,” she says in the clip. “Here are the five habits we focused on to optimize her metabolism hormones and get her energy back so fat loss felt easy,” she adds in the post.

Walk 8,000 to 10,000 Steps Per Day

Man using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievementShutterstock

The first habit is to get your steps in. She recommends “daily movement of 8-10k steps.” Why should you aim for 10,000 steps per day? A 2018 study published in the journal Obesity found a link between walking that amount 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.

Amp Up Your Protein Intake

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

Next, amp up your protein intake. “30g of protein at each meal for satiation and preserving and building muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Also, Increase Fiber Intake

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Also, she recommends amping up your fiber intake. “25g of fiber daily” is her suggestion. Why? “Fiber is key for balancing blood sugar and keeping you full, so you avoid mindless snacking,” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

In addition to getting your steps in, she recommends doing strength training to build muscle. Specifically, she suggests three 30-minute strength workouts a week “using our Flourish Fitness progressive overload program,” 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

Stress Management

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lastly, she stresses the importance of mental health. She explains that “stress management and finding and creating the time to prioritize” yourself is fundamental in getting in physical shape.

A Lot of Factors Impact Weight Loss

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

“And here’s why this works: your metabolism isn’t just ONE thing. There are a lot of factors, and your daily habits have the biggest impact on your metabolic health and hormones. You don’t have to do these things perfectly, but consistency (even on the weekends) matters for forever results,” she writes at the end of the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Non-Negotiables for Weight Loss Over 50

Won Dolegowski wondwellness
Copyright wondwellness/Instagram
Leah Groth
By Leah GrothMar 12, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

There are lots of weight loss tips and suggestions from thousands of people on the internet, and it can get confusing. However, according to one expert, it doesn’t have to be. Won Dolegowski is a fitness coach and trainer who helps her clients shape up at any age. In a new social media post, she reveals a few of her non-negotiables for weight loss. “5 things I always do as a fitness coach over 50,” she writes.

Get Enough Sleep

Your weight loss program should start with sleep. “I make sure to get at least 7+ hrs of sleep and honor my rest days! Sleep and rest are so important for making the best progress,” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Daily Walks

Woman,Walking,In,The,Park,With,Bottle,Water,In,SummerShutterstock

You should prioritize getting steps in. “I walk every day! I love to get outside daily for my walks. This is single handedly one of THE BEST things you can do to manage stress and anxiety, stay healthy and fit,” she writes. 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.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.13 Proven Workouts for Building a Powerful ChestShutterstock

Strength training is also important. “I lift weights 4 days a week. I think 3-4 days is the sweet spot for many, I don’t think 6-7 days is necessary,” she says. 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

Eat Enough Protein

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

Amp up your protein intake. “I make sure to get enough protein every day. I aim for 30 G at each 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.

Protect Your Mental Health

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Also, make sure to keep your mind healthy. “I protect my mental health. I practice gratitude, create boundaries and let go of negativity. A positive mindset is so important to achieving your best life!” she writes.

Habit Stacking

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Habit stacking, using these five tools, will go a long way. “There’s more, but if you don’t know where to start, pick one of these and start stacking on these habits that will help you look and feel your best as you age,” she says. 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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Over 50 Fitness Coach Reveals 5 Non-Negotiables for Weight Loss

Won Dolegowski wondwellness
Copyright wondwellness/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

There are lots of weight loss tips and suggestions from thousands of people on the internet, and it can get confusing. However, according to one expert, it doesn’t have to be. Won Dolegowski is a fitness coach and trainer who helps her clients shape up at any age. In a new social media post, she reveals a few of her non-negotiables for weight loss. “5 things I always do as a fitness coach over 50,” she writes.

Get Enough Sleep

Won Dolegowski wondwellness

Copyright wondwellness/Instagram

Your weight loss program should start with sleep. “I make sure to get at least 7+ hrs of sleep and honor my rest days! Sleep and rest are so important for making the best progress,” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Daily Walks

Woman,Walking,In,The,Park,With,Bottle,Water,In,SummerShutterstock

You should prioritize getting steps in. “I walk every day! I love to get outside daily for my walks. This is single handedly one of THE BEST things you can do to manage stress and anxiety, stay healthy and fit,” she writes. 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.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.13 Proven Workouts for Building a Powerful ChestShutterstock

Strength training is also important. “I lift weights 4 days a week. I think 3-4 days is the sweet spot for many, I don’t think 6-7 days is necessary,” she says. 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.

Eat Enough Protein

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

Amp up your protein intake. “I make sure to get enough protein every day. I aim for 30 G at each 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.

Protect Your Mental Health

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Also, make sure to keep your mind healthy. “I protect my mental health. I practice gratitude, create boundaries and let go of negativity. A positive mindset is so important to achieving your best life!” she writes.

Habit Stacking

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Habit stacking, using these five tools, will go a long way. “There’s more, but if you don’t know where to start, pick one of these and start stacking on these habits that will help you look and feel your best as you age,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

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

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
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Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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