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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.

Leah Groth
By Leah GrothJul 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Hebe_Hiom_hebehiompt10
hebehiompt/Instagram
Leah Groth
By Leah GrothJul 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

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.

sustainable weight loss

More For You

Nutrition & Diet

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

Hebe_Hiom_hebehiompt10
hebehiompt/Instagram
Leah Groth
By Leah GrothJul 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Fitness & Workouts

Coach Sheds 20lbs in 3 Months - 8 Tips!

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothJan 17, 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.

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.

Nutrition & Diet

I Lost 50 Pounds and Here’s How You Can Lose 10 Pounds in 2 Months

Gen_Cohen2
gensgym/Instagram
Leah Groth
By Leah GrothAug 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Losing weight can seem overwhelming, but it shouldn’t be. In fact, you can quickly lose ten pounds before Memorial Day weekend, according to one health expert. Gen Cohen, CNC, recently shared a motivating video via Instagram with her followers, offering some easy ways you can lose weight without going to extremes. “How to feel your best by summer! Here’s how I lost 10lbs in the first two months of my health journey,” she writes in the caption of the Instagram post. The Body Network also consulted The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on the weight loss suggestions that could get you feeling like the healthiest version of yourself before swimsuit season.

Focus on Losing Body Fat, Not Water Weight

“What I would do if I was trying to lose 10 pounds in the next two months,” she says in the video. “And I'm not talking about 10 pounds of water weight that you just gained back the next day. I'm talking about 10 pounds of body fat.” She starts by pointing out things a person should avoid, even if they could work in the short term.

Don’t Starve Yourself

Gen_Cohen2gensgym/Instagram

“What I would not do is starve myself,” she says. “That is the quickest way to lead to fat gain after weight loss.” Collingwood agrees. “Starving and fasting can produce fast weight loss, but it also stresses the body and causes the metabolism to shut down, which in turn can cause rebound weight gain,” she says.

Related: 8 Ways to Eat Your Way to 6-Pack

Don’t Do "Hours of Cardio” Daily

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What I also wouldn't do is ... hours of cardio every single day,” she continues. “Exercise is excellent, but too much can also stress the body and cause injury, not to mention burnout,” Collingwood adds.

Eat in a “Modest Caloric Deficit”

Calorie counting on a paper with calculator. Diet and weight control conceptShutterstock

She then reveals her plan. “What I would do is eat in a modest caloric deficit, which, if you're a woman watching this video, means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she maintains.

Download a Meal Planning App

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

“I would download an app like MyFitnessPal and pre-plan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continues. Collingwood loves the idea of the app. “Keep track of calories to increase awareness, but don’t obsess over it,” she elaborates. “Focus on getting target goals for macros and balancing with movement and exercise.”

Invest in a Big Water Bottle and Hydrate

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

She also suggests investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.” Water is always essential for overall health, and when embarking on a weight loss plan, “however, it will not really fill you up for very long because it is absorbed within minutes into the stomach and intestines,” Collingwood points out.

Lift Weights and Walks

Young woman walking on green asphalt road in forestShutterstock

“And finally, rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60-minute walk in per day,” she suggests. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how just 60 minutes of walking.”

Collingwood agrees that walking is a great way to burn calories with low impact. “Lifting weights is key to maintaining muscle while you are losing weight,” she says.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Be Happy

Gen_Cohen3gensgym/Instagram

“I'd also visualize myself being the hottest, happiest version of me and remember that while my life isn't defined by the number on the scale, it's okay to want to take control of my health,” she concludes the video. In the caption, she added: “P.S. It’s okay to want to lose weight and improve your health...but please remember your life isn’t defined by the number on the scale.” Collingwood is on board with Gen’s overall approach. “Positive self-image and body image are wonderful. You don’t walk around with people knowing how much you weigh, but people do respond to your energy and attitude. If that is positive, you will be someone others will want to be around!” she says.

💪🔥Body Booster: Lift weights 3-4 times per week max. Prioritize getting a 60-minute daily walk for overall fitness. 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 21 Pounds by Learning These “5 Truths About Weight Loss”

sofe ring
Copyright sofe.ring/Instagram
Leah Groth
By Leah GrothJan 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:
✓Evidence-Based

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

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

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

Are you struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”

Your Weight Loss Journey Is Going to Be Boring

Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”

You Need to Realign Your Expectations

“You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes.

Maintain a Calorie Deficit

“Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says.

Calculate Your Own Calorie Gorals

“Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”

There Are No “Good” or “Bad” Food Groups

And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”

In Another Post She Elaborates on Other Habits

In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.

She Recommends UsingTracking App

Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.

Find an Accountability Buddy

Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.

Keep Health Food on Hand

Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.

  • Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
  • Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
  • Fruits: Assorted berries, apples
  • Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
  • Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn

Get Motivated with These Menu Ideas

Here is a sample menu, “alternate between options and snack away,” she writes.

Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos

Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before

Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

“How I Lost the Last 10 Pounds,” Reveals Nutritionist Danni Patton

Dani_Marenburg_Danni_Patton_mindinmymacros
mindinmymacros/Instagram
Leah Groth
By Leah GrothAug 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Some people believe that losing the first 10 pounds is the hardest—but not according to Danni Patton. The Macro Coach, nutritionist, and social media influencer regularly shares helpful weight loss tips with her large following after personally losing a lot of weight and transforming her body. In a recent Instagram post, she revealed four things she did to lose “the last 10 pounds.”

She Explains That Losing the Last 10 “Seems Impossible” But Is Doable

“For many women, losing that last 5-10 lbs seems impossible. And for some, they might not actually NEED to. At the end of the day, remember that your weight NUMBER signifies so much more than body fat (muscle, cortisol, water retention, etc),” she writes. “But, if you are stuck losing that last bit of body fat, there IS a sustainable way for you to shed it (& for good). Remember, each individual needs a custom plan. What worked for Susie won’t work for you - this is due to dieting history, BMR, insulin resistance/weight loss resistance factors, and more (which we help with inside TMA). 😉But here are the four simple yet effective solutions that worked for me and so many of my amazing clients,” she continues.

Eat the “Appropriate Macros”

Danni_Patton_mindinmymacros3mindinmymacros/Instagram

The first thing she did was eat at her “appropriate macros,” she says. “No, these weren’t the macros and online calculator or MyFitnessPal spat out for me. These were macros customized to my metabolic health and lifestyle.”

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

Do Strength Training Over Cardio

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Next, she did strength training over cardio. “I stopped running myself into the ground with hours of cardio 6-7 days a week and switched to strength training 4-5 days a week. Building muscle burns more calories at rest, helping to increase your BMR. PLUS… this is what gets you that ‘toned’ look (not cardio),” she writes.

Had a Nutrition Periodization Plan

Danni_Patton_mindinmymacros5mindinmymacros/Instagram

Next, she had a nutrition periodization plan. “This is the true make or break for nearly all women (outside of consistency, of course),” she claims.

Related: Sadie Lee Thomas in Onesie Shares “Body Shaking” 10-Minute Pilates Style Workout

Increased Daily Movement

Danni_Patton_mindinmymacros4mindinmymacros/Instagram

Lastly, she increased her daily movement and stopped doing HIIT workouts. “My body’s cortisol levels were already high (like many of the women I work with), and HIIT training only makes it worse… leading to weight loss resistance,” she writes. “When I focused on increasing my daily movement through planned and unplanned walks, steps, and low-impact activities, it changed EVERYTHING.”

💪🔥Body Booster: If you have been counting calories and want to try something new, focus on counting macros instead. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight

Dusty Young Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more.

They Are Calorie Aware

The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

They Prioritize Protion

The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes.

They Stay Active

Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

They Focus on Nutrient-Dense Foods

The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

They Don’t Restrict

The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

These Habits Will Help You Balance Your Diet

“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”

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

Other Habits Keeping You From Losing Weight? Grazing While Cooking

In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes.

Finishing Your Kids’ Plates

Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes.

Eating “Healthy” Food

Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes.

Drinking Your Calories

Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Parking in the Closest Spot

And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

She Dropped Several Dress Sizes with This “Game-Changing” Walking Hack

Dr. Kristen Campbell•Weight Loss & Hormone Health Coach perimenopause.pharmacist
Copyright perimenopause.pharmacist/Instagram
Leah Groth
By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you looking to upgrade your walking routine? Dr. Kristen Campbell is a Weight Loss & Hormone Health Coach who dropped from a size 8 to 2 and regularly shares how she did it. In a recent post, she revealed a little tweak to her walking routine that made a big difference. “I started wearing a weighted vest for walking pad walks…This is what happened,” she writes, revealing 3 game-changing benefits she noticed when she started using a walking pad and weighted vest.

Effortless NEAT Boost

Sporty man training on walking treadmill at home, closeupShutterstock

The first benefit? An effortless NEAT boost. “I went from sitting for hours to moving consistently throughout the day. Adding steps while working on my walking pad increased my Non-Exercise Activity Thermogenesis (NEAT), which is key for burning extra calories and supporting fat loss—no extra gym time required. (p.s. You can walk at a really slow speed and you'll be amazed at the steps you rack up)” she writes.

Strengthened Core and Posture

Happy woman running with a weighted vest​She Walked with a Weighted VestShutterstock

The second benefit? Strengthened core and posture. “The weighted vest was a game-changer. It added resistance to my walks, improving my core stability and posture. Bonus: it helped me build strength in a way that felt natural and low-impact,” she writes.

Energy and Focus Skyrocked

Running shoes - woman tying shoe laces. Closeup of fitness woman getting ready for engage in the gymShutterstock

Her last benefit? “Energy and focus skyrocketed,” she says. “Walking while working helped me feel more energized and focused. The added movement kept brain fog at bay and gave me a mental reset throughout the day.”

A Scientific Study Supports the Use of Weighted Vests

An athlete with a weight vest trains on the bridgeShutterstock

One 2020 study by the University of Gothenburg found profound weight loss benefits to wearing a weighted vest. 69 people with a body mass index (BMI) of 30-35, the lowest obesity category, participated in the clinical study. They were divided into two groups, one wearing a 2.2-pound vest and the other 24 pounds. They wore the vest 8 hours a day for three weeks.

Those Who Wore a Heavier Vest Lost Significantly More Weight

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The result? Wearing the heavier vest paid off. At the end of the period, those who wore the heavier weight lost 3.5 pounds, and those with the lighter vest just .66 pounds.

And, Muscle Mass Remained Intact

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.Shutterstock

"We think it's very interesting that the treatment with the heavier weighted vests reduced fat mass while muscle mass simultaneously remained intact," Professor Claes Ohlsson of Sahlgrenska Academy, University of Gothenburg, said.

Even the Study Authors Were Pleasantly Surprised

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

"The effect on fat mass we found, from this short experiment, exceeded what's usually observed after various forms of physical training. But we weren't able to determine whether the reduction was in subcutaneous fat (just under the skin) or the dangerous visceral kind (belly fat) in the abdominal cavity that's most strongly associated with cardiovascular diseases and diabetes," added Professor John-Olov Jansson of Sahlgrenska Academy, University of Gothenburg.

Try It for Results

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“If you’re looking for an easy way to level up your health (without setting aside extra time), give this combo a try. A simple setup can create big results over time. I've been doing this for over 2.5 years and still a BIG fan!” writes Campbell. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

How Much Walking You Need to Hit 10% Body Fat

Dr Mike Diamonds DoctorMike
Copyright Dr Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackJan 28, 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.

If you're tired of extreme workouts that promise results but don't deliver, you're not alone. What if a doctor told you the secret to reaching your ideal body fat percentage wasn't another intense training program, but something far simpler?

Dr. Mike Diamonds, combining his medical expertise with real-world results, has discovered that walking isn't just basic cardio—it's a powerful fat-loss tool. "In my six years of dieting and fat loss, cardio ranks as one of my most important tools for losing weight," he explains. His remarkable transformation between June and September 2020 proved that this simple activity could make reaching 10% body fat significantly easier.

The Truth About Walking and Fat Loss

"Walking doesn't seem to qualify as cardio because, well, it's easy," Dr. Diamonds says in his post. "When it comes to exercise, easy is usually equated with worthless." However, his medical background and research tell a different story. Low-intensity steady state cardio, when done correctly, can be a game-changer for fat loss—especially when paired with proper nutrition.

The Science That Changes Everything

Dedicated athletic woman running in nature and dawn.Shutterstock

According to Dr. Diamonds, research from California State University revealed a crucial finding: while running a 10-minute mile burns 190 calories, walking a 19-minute mile burns 111 calories. "If you walked for an hour, you'd burn just under 350 calories," he notes. "Do that three times per week, and you're burning over 1,000 additional calories—theoretically more than an extra pound of fat per month."

Your Perfect Daily Step Count

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

"To answer the question of how much walking you should be doing to get to 10% body fat, the answer is it depends," Dr. Diamonds states. His recommended approach starts with tracking your current daily average: "Let's say hypothetically you're doing 6,000 steps. Now that is maintaining your weight. Add a thousand steps to that, and you'll burn between 40 and 60 extra calories on average."

The Step-By-Step Progress Plan

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Dr. Diamonds shares his clinical approach: "Monitor what your weight is doing on a day-to-day basis. If you want to have more progress, increase it by another thousand steps." This methodical progression can lead to almost an extra pound of fat burned per month, provided your diet is properly managed.

The Medical Reason Walking Burns Fat

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"Walking may not burn many calories, but the calories it does burn comes primarily from fat stores," Dr. Diamonds explains. He references a University of Texas Medical Branch study demonstrating that fat burning is maximized during lower-intensity exercise. As intensity increases, your body switches from burning fat to utilizing carbohydrates for energy.

The Clinical Approach to Walking

Running Women walking in CountryShutterstock

Dr. Diamonds reveals his evidence-based routine: "My formal cardio would be done in the gym on a treadmill between three to four sessions a week. I would start at 20 minutes per session at maximum incline (15%), walking at a pace of six kilometers per hour." This specific approach maintains a heart rate above 140 beats per minute and VO2 max at 65%—which research shows elicits maximum fat usage.

The Truth About 10% Body Fat

Body fat measurement

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"Not most people can do it," Dr. Diamonds candidly admits. "In reality, for me to get in my best shape, I've done an average of 25,000 steps each and every single day." While this level of activity might seem overwhelming, he emphasizes that significant changes are possible with less: "The massive changes that can come in your body and getting closer to that 10% body fat is by you accurately tracking your diet and gradually increasing those steps."

Your Sustainable Path Forward

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

Dr. Diamonds emphasizes a medical truth about sustainability: "It's simply unsustainable to sprint every day... steady state cardio is much better for adherence." His professional recommendation is to start with 8,000 steps daily and gradually increase based on your body's response and lifestyle.


The journey to 10% body fat doesn't require extreme measures or complicated protocols. Start with your current step count, add gradually, and maintain consistency with both walking and nutrition. Your transformation begins with understanding these medical insights—and taking that first extra step. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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