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

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

I’m a Transformation Coach and This Is How to Lose 22 Pounds in 12 Weeks

Hebe Hiom offers realistic habits that encourage weight loss.

Hebe_Hiom_hebehiompt10

Hebe Hiom (@hebehiompt) is an online transformation coach and personal trainer with over 419,00 followers on TikTok. She regularly shares tips and tricks on how to lose weight without going to extremes. In one of her viral videos she reveals how easy it is to lose 22 pounds in just 12 weeks. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her suggestions.


First, Don’t Aim to Lose More Than 22 Pounds in Three Months

@hebehiompt

Replying to @idk how to lose 10-11kg in 12 weeks 🩷👏🏼 #weightloss #fatloss #fatlosscoach

“First of all, I want to set your expectations. So we would normally suggest that one to two pounds per week is quite a healthy amount of weight loss,” Hebe says, noting that 22 pounds is the “maximum” amount of weight you should lose in three months. “Now, obviously there are ways that you can go about this to make it a little bit more drastic, but we tend to say for a general population that is a relative amount.”

The rate of weight loss “really depends on how much weight you have to lose,” says Collingwood. “If you only have 5 to 10 pounds it will come off more slowly, but if you have more weight then it is realistic to lose up to 2 pounds per week. If you try for more than that you will likely lose a larger proportion of muscle than fat.”

Related: 3 Tips to Lose 80 Pounds According to Weigh Coach Who Lost 120 Pounds

Stay in a Caloric Deficit

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

Hebe explains that “the most important thing is going to be your calorie deficit,” explaining that it means “that you are eating less calories than you burn per day.” If you want to eat more, “there's lots of different ways that you can increase your activity to increase your calorie deficit, meaning that you don't have to eat such little calories.”

She suggests using a TDEE calculator to figure out how much you should eat. “Calories in vs calories out is always a good way to look at weight loss,” agrees Collingwood. “Instead of just cutting out calories, increasing caloric burn can boost metabolism and not leave you feeling so deprived and with the ‘diet’ mentality.”

Exercise Regularly

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“To ensure that your activity levels stay high,” she also suggests working out “probably three times per week, if not a little bit more. I like to say four times is a really nice and steady kind of input for me.” She recommends incorporating “some kind of cardio,” but finding something that you actually enjoy. “As long as you are getting energy output, that is the best thing that you can do. Now, if you want to tone up and feel a little bit more muscular, then obviously weight training is going to be the weight forward. But if you are not necessarily concerned about that, then obviously do whatever works best for you.”

Finding exercises that you enjoy doing makes it much more sustainable, agrees Collingwood. “Aim for doing something most days of the week, but a minimum of 3 days per week of aerobic and 2 days per week of resistance training is ideal.”

Hydrate

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

She mentions that there are a few other “non-negotiables” that she gives her clients. One is prioritizing hydration. “So we would say around two to three liters of water per day, and especially in a calorie deficit, that will just keep you fuller for longer because quite often we will mistake feeling hungry when actually we are just thirsty,” she explains.

“Hydration is key for many areas of wellness, especially when it comes to weight loss,” agrees Collingwood, noting that “water is the best way to hydrate!”

Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

“Another thing to focus on is your sleep,” she says. “So we would say anywhere from seven to eight hours, making sure you have a really nice bedtime routine, probably read before bed,” she continues. “If we miss out on sleep, we do actually increase our hunger hormone, which means that the next day we might find it harder to stick to our calories and our food.”

Sleep affects every single cell in your body and it is critical to all aspects of health, says Collingwood. “Chronic sleep deprivation has been linked to weight gain because of it’s effect on hunger and satiety, but it is also critical for mood, muscle recovery, and more that can affect our eating and exercise habits.”

Related: Kelli Ramirez Shares Workout Responsible for Her “Immaculate Pump”

Watch Out for Plateaus

Hebe_Hiom_hebehiompt2hebehiompt/TikTok

“Now, another thing that is very important is along the whole process, you might find that you start losing weight really well and then you start to plateau, and that is purely just because you are not sitting in as much as the deficit anymore because your weight is going down. So obviously when your weight goes down, as does your TDEE,” she says.

“Many people don’t realize that as you lose weight you need fewer calories to maintain that lower weight,” explains Collingwood. “If you aren’t carrying around that extra 20 pounds on your body anymore, it takes less energy (calories) to do everything from sleeping to walking.”

Lift Heavy

@hebehiompt

Don’t make the same mistakes I did in the gym… easier said than done. But genuinely my results would have been SO much better as I’d have been training optimally! #gym

In another video she reveals one fitness mistake she made early on. “I avoided lifting heavy for the first year of my training and to this day I mourn the gains that could have been,” she says in the TikTok.

Any weight lifting is good to maintain and/or build muscle,” agrees Collingwood. “Depending on your potential limitations and goals, you can choose the right amount of weight you are lifting. Hire a personal trainer even for a few sessions to have them help you know where to start.”

💪🔥Body Booster: To avoid plateaus, try and increase energy expenditure – whether than means exercising longer or increasing weight or resistance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fact-Checked

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

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

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

Hebe Hiom (@hebehiompt) is an online transformation coach and personal trainer with over 419,00 followers on TikTok. She regularly shares tips and tricks on how to lose weight without going to extremes. In one of her viral videos she reveals how easy it is to lose 22 pounds in just 12 weeks. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her suggestions.


First, Don’t Aim to Lose More Than 22 Pounds in Three Months

@hebehiompt

Replying to @idk how to lose 10-11kg in 12 weeks 🩷👏🏼 #weightloss #fatloss #fatlosscoach

“First of all, I want to set your expectations. So we would normally suggest that one to two pounds per week is quite a healthy amount of weight loss,” Hebe says, noting that 22 pounds is the “maximum” amount of weight you should lose in three months. “Now, obviously there are ways that you can go about this to make it a little bit more drastic, but we tend to say for a general population that is a relative amount.”

The rate of weight loss “really depends on how much weight you have to lose,” says Collingwood. “If you only have 5 to 10 pounds it will come off more slowly, but if you have more weight then it is realistic to lose up to 2 pounds per week. If you try for more than that you will likely lose a larger proportion of muscle than fat.”

Related: 3 Tips to Lose 80 Pounds According to Weigh Coach Who Lost 120 Pounds

Stay in a Caloric Deficit

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

Hebe explains that “the most important thing is going to be your calorie deficit,” explaining that it means “that you are eating less calories than you burn per day.” If you want to eat more, “there's lots of different ways that you can increase your activity to increase your calorie deficit, meaning that you don't have to eat such little calories.”

She suggests using a TDEE calculator to figure out how much you should eat. “Calories in vs calories out is always a good way to look at weight loss,” agrees Collingwood. “Instead of just cutting out calories, increasing caloric burn can boost metabolism and not leave you feeling so deprived and with the ‘diet’ mentality.”

Exercise Regularly

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

“To ensure that your activity levels stay high,” she also suggests working out “probably three times per week, if not a little bit more. I like to say four times is a really nice and steady kind of input for me.” She recommends incorporating “some kind of cardio,” but finding something that you actually enjoy. “As long as you are getting energy output, that is the best thing that you can do. Now, if you want to tone up and feel a little bit more muscular, then obviously weight training is going to be the weight forward. But if you are not necessarily concerned about that, then obviously do whatever works best for you.”

Finding exercises that you enjoy doing makes it much more sustainable, agrees Collingwood. “Aim for doing something most days of the week, but a minimum of 3 days per week of aerobic and 2 days per week of resistance training is ideal.”

Hydrate

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.Shutterstock

She mentions that there are a few other “non-negotiables” that she gives her clients. One is prioritizing hydration. “So we would say around two to three liters of water per day, and especially in a calorie deficit, that will just keep you fuller for longer because quite often we will mistake feeling hungry when actually we are just thirsty,” she explains.

“Hydration is key for many areas of wellness, especially when it comes to weight loss,” agrees Collingwood, noting that “water is the best way to hydrate!”

Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

“Another thing to focus on is your sleep,” she says. “So we would say anywhere from seven to eight hours, making sure you have a really nice bedtime routine, probably read before bed,” she continues. “If we miss out on sleep, we do actually increase our hunger hormone, which means that the next day we might find it harder to stick to our calories and our food.”

Sleep affects every single cell in your body and it is critical to all aspects of health, says Collingwood. “Chronic sleep deprivation has been linked to weight gain because of it’s effect on hunger and satiety, but it is also critical for mood, muscle recovery, and more that can affect our eating and exercise habits.”

Related: Kelli Ramirez Shares Workout Responsible for Her “Immaculate Pump”

Watch Out for Plateaus

Hebe_Hiom_hebehiompt2hebehiompt/TikTok

“Now, another thing that is very important is along the whole process, you might find that you start losing weight really well and then you start to plateau, and that is purely just because you are not sitting in as much as the deficit anymore because your weight is going down. So obviously when your weight goes down, as does your TDEE,” she says.

“Many people don’t realize that as you lose weight you need fewer calories to maintain that lower weight,” explains Collingwood. “If you aren’t carrying around that extra 20 pounds on your body anymore, it takes less energy (calories) to do everything from sleeping to walking.”

Lift Heavy

@hebehiompt

Don’t make the same mistakes I did in the gym… easier said than done. But genuinely my results would have been SO much better as I’d have been training optimally! #gym

In another video she reveals one fitness mistake she made early on. “I avoided lifting heavy for the first year of my training and to this day I mourn the gains that could have been,” she says in the TikTok.

Any weight lifting is good to maintain and/or build muscle,” agrees Collingwood. “Depending on your potential limitations and goals, you can choose the right amount of weight you are lifting. Hire a personal trainer even for a few sessions to have them help you know where to start.”

💪🔥Body Booster: To avoid plateaus, try and increase energy expenditure – whether than means exercising longer or increasing weight or resistance. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Jon Williams | Fat Loss Expert
Copyright jonwilliamscoaching/Instagram

Do you want to lose weight fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

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

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram

Do you want to lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to lose weight this year but aren’t sure how? Follow a step-by-step approach from a top expert. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she reveals how she lost 23 pounds in a little over half a year. “I went from 130lbs to 107lbs in 7 months, in perimenopause,” she says in the post, admitting it was “hard” and “wasn’t sustainable.”

She Started by Eating in a Calorie Deficit

Her first step? “From March to July, I ate in a calorie deficit,” she writes. “If you need to know your calorie deficit, comment MACROS and I’ll send you my free macro calculator.”

She Lifted Weights

Next, she started weightlifting. “I strength trained 4x/week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking 12,000 to 15,000 Steps Per Day

She also starting getting her steps in – lots of them! “I walked 12-15K steps every day (not including cardio),” 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.

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

She Also Did More Cardio

Aside from walking, she did cardio workouts. “I did cardio 4-6x per week ranging from 40-60 minutes,” she writes.

She Drank a Lot of Water

Hydration was also a part of her plan. “I drank 4L of water (with LMNT electrolytes),” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Got Enough Sleep

Those weren’t the only healthy habits she incorporated into her routine. “I slept. I kept stress levels low. I prioritized whole foods,” she said. What are the health benefits of sleep? 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.

She Took a Diet Break

Her next stage involved upping her calories. “I took a diet break from July to September. Calories got bumped up to maintenance for 2 months, cardio got reduced, steps stayed the same. Diet fatigue set in hard, and my Coach and I knew that it was time to call it,” she writes.

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

Then, She Started Fat Loss Again in September

After a few months, she was ready to shred again. “In September, I picked up fat loss again and worked my ass off for a photo shoot that I had booked,” she said.

She Achieved Her Goal, Then Reverse Dieted

“I achieved my goal – but that lifestyle was unsustainable. So, we reversed out of my deficit, brought calories back up, cardio back down and now I live happily ever after in maintenance until I want to cut again,” she said.

It Wasn’t Easy, But Rewarding

“Fat loss isn’t easy but the reward for achieving a goal is priceless,” she concludes. She also recommends downloading a macro calculator. “It will tell you how many calories and macros to eat for your goals,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram

Do you want to shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

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

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

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

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
Copyright liftwsarah/Instagram/Shutterstock
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.

We've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

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

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
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Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

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The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

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Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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Nuts and Seeds

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Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

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Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

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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.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

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5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

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

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.