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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.

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Evidence-Based

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

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

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

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.

Francisco Torres, AKA the Belly Fat Pro
Copyright franciscotorresfitness/Instagram
Evidence-Based

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

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

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

Are you trying to get in shape fast? According to one expert, you can do a few things to burn fat ASAP. Francisco Torres, AKA the Belly Fat Pro, is a fitness coach helping men over 40 lose weight fast. In a new post, he reveals 8 of his secret tips for getting the job done fast. “If I had to lose the maximum amount of fat in 2 weeks…This is exactly what I would do,” he says.

Nutrition

Torres recommends starting with nutrition. “To kickstart your fat loss journey, paying attention to your nutrition is crucial. Calculate your TDEE online and reduce 20/30% on that number,” he writes.

Protein

Next, amp up your protein intake. “Aim to consume around 2.2 grams of protein per kilogram of body weight. This will ensure you lose fat and not muscle keeping your body composition, energy levels and not comprising lean muscle. You don’t want to lose muscle, only fat,” he writes.

Choose Whole, Nutrient-Dense Foods

Next, choose whole, nutrient-dense foods. “Opting for unprocessed, nutrient-dense foods is essential for maximizing fat loss. Avoid junk food, refined carbs, and supplements as they can lead to inflammation, bloating, and unhealthy food cravings. Cutting out bread and refined carbs,” he writes.

Consider Ditching Daily

Some people may consider ditching dairy. “Consider cutting out protein bars, powders, and dairy products for 2 weeks to potentially experience improved skin and reduced bloating. Individuals intolerant to dairy may particularly benefit from this adjustment,” he writes.

Control Food Preparation

Next, control food preparation. “Preparing over 90% of your meals at home allows you to accurately hit your daily calorie intake target and avoid the uncertainties of macros when dining out. you know exactly what you’re eating and automatically makes it easier to control calories,” he writes.

Hydration and Alcohol Management

Make sure to hydrate and manage your alcohol intake. “Abstain from alcohol to reduce inflammation and eliminate empty calorie intake. Opt for water as your primary fluid source and prioritize building or maintaining muscle during your gym sessions,” he says.

Be Tactical About Your Workouts

Next, be tactical about your workouts. “Maximize your gym time by planning 5 sessions per week, and be flexible with your schedule as needed. On rest days, engage in active activities like walking 15k steps per day. Don’t do excessive cardio to prevent muscle loss,” he says.

Get Enought Sleep

And lastly, get enough rest. “Make sure you’re sleeping at least 7h per night as it’s during sleep that you actually burn fat and build muscle,” he says.

This Approach Is Sustainable and Not Extreme

“The approach above is far from being extreme and it can be perfectly sustainable for a healthy lifestyle. This can help you accelerate fat loss but please don’t focus on 2 week challenges and make sure you can lose fat, keep it off and make this journey pleasant,” he concludes the post. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram
Evidence-Based

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

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

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

Are you trying to lose weight but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to 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.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

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.

Step Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

lois hughey coaching
Copyright lois.hughey.coaching/Instagram
Evidence-Based

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

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

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

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. 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.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” 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.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. 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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.