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Woman Dropped 30 Pounds in 30 Weeks With Daily Walking and Simple Foods

One vegan weight loss coach reveals the tricks that helped her lose one pound per week.

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Do you want to lose weight on a plant-based diet without being constantly hungry? Melissa Alexandria is a vegan weight loss coach who helps her clients and YouTube subscribers drop weight fast by eating a plant-based diet. In one of her viral videos, she reveals the habits that helped her drop 30 pounds in 30 weeks – and, more importantly, keep the weight off. “I'm going to share six habits I did daily that helped to put the weight loss on autopilot during that initial weight loss phase,” she says in the clip.


She Lost One Pound Per Week

“At the end of 2019, I became fascinated by calorie density and went all in on a low-fat vegan diet. I lost about a pound per week, totaling over 30 pounds,” she says in the clip. “Since then, it hasn't always been easy to keep out of the junk food as it is all around us, but I've stayed within my ideal weight range all of these years.” Here are her six habits:

1. She Ate Large Meals and Made Sure She Was Full

“Number one, I ate very large meals and made sure I was completely full at mealtimes,” she says. “This was important for several reasons. One, I knew the starch-based, oil-free meals were very low in calorie density, so I needed to eat larger amounts of food in order to be fully satiated. When you're not adding fake vegan meat and vegan cheese to your meals or oily sauces and dressings, the calorie density goes way down,” she says.

Eating Calorie-Dense Meals Curbed Cravings

“The other reason was that I didn't wanna have to fight cravings for junk food after my meals. When I ate larger portions of these low-fat vegan meals like sweet potato, black bean chili, lentil, and broccoli stuffed baked potatoes or a veggie rice bowl, I barely had any cravings to snack on junk because I was so full. I find that potatoes and beans are the two key foods that are most satiating and prevent future junk cravings after I eat them,” she says.

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2. She Snacked on Fruit

“Number two, the next thing I did was snack on fruit daily,” she reveals. “Bananas are 400 calories per pound, and almost all other fruits are way less than that. Cherries, for example, are 225 calories per pound. Cantaloupe melon is 153 calories per pound, so eating water and fiber-rich fruits are the perfect snack. They give you that natural sweetness of a dessert without the high-fat content.”

3. She Went to Bed Early

“Number three, I went to bed early,” she says. “Super helpful if you have a habit of snacking after dinner and late into the evening. If you go to bed early, it sorts that issue out for you, and you don't have to use willpower not to eat junk food late at night.”

4. She Walked 10,000 Steps Per Day

“Number four, I walked 10,000 steps daily, and I kept track of it,” she says. “I literally would give myself a check mark when I first started every day just to continue to motivate myself to stay on track with it. It's so important to move your body for overall well-being.

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5. She Listened to Inspirational and Motivational Podcasts

On her walks, she listens to “inspirational and motivational podcasts and YouTube videos, which is tip number five,” she says. One of her go-to's is Dr. John McDougall, who wrote “The Starch Solution.” “Even just 10 minutes per day of an online medical lecture or vlog, hearing tips and other people's experiences with losing weight and keeping it off with eating this way, I found it to be especially helpful because I didn't know anyone else who was eating this way. So it feels like you're part of a community online when you watch other people's videos.”

6. She Focused on the Big Picture

“Tip number six, I focused on the big picture, the long goal, and I didn't obsess about how much I weighed or how much weight I lost that day,” she says. “There were some weeks I stepped on the scale, and it showed no change at all. I didn't let that discourage me one bit because I knew the weight would come off. I knew I was moving in the right direction, and I wasn't in a rush. Even if it took a whole year, that didn't matter. I was proud of myself for sticking with something healthy and that I was no longer eating the junk food vegan stuff that I was previously eating.”

She Weighs Weekly Versus Daily

She also steps on the scale, but not every day. “Weighing weekly versus daily helps with this because daily fluctuations can sometimes make it look like you've gained weight, when really it's not, it's just water weight or undigested food, etcetera,” she says.

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Be Kind and Patient with Yourself

“I just want to remind you to be kind and patient with yourself and fall in love with the process of taking care of yourself rather than rushing to lose weight as fast as you possibly can. It will take how long it takes, and if you're enjoying your days in the meantime and enjoying the healthy, yummy meals, then that's okay,” she concludes. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Jess Dukes mrsdukesfitspo
Coach Lost 80 Pounds by Following One Simple Food Rule
Copyright mrsdukesfitspo/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 complicating weight loss? Many people try to change too much and end up sabotaging themselves along the way. According to many weight loss experts, simply modifying a few lifestyle habits can be the ultimate game changer. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a recent post, she unveils her tips for dropping 15 pounds in a month. “If I wanted to lose 30 pounds by summer—without starving myself, spending hours in the gym, or giving up my favorite foods—here’s EXACTLY what I’d do starting TODAY,” she writes.

Eat Meals That Keep You Full

The first thing she recommends is eating meals that keep you full. “No more grazing all day or skipping meals only to overeat later. I’d focus on protein, fiber, and healthy fats at every meal to keep my energy up and cravings low,” she writes.

Here Is an Example Meal

She offers an example meal. “My go-to breakfast? A protein shake, a paleo waffle, and almond butter. Quick, easy, and keeps me full for hours,” she writes.

Move More

Next, she recommends moging more “without complicating it,” she says. “I’d aim for 8-10k steps a day—not because steps magically make you lose weight, but because movement keeps my metabolism working and helps me feel my best.”

Here are Some Of Her Hacks

She also offers some hacks for getting more movement in. “No time for a long walk? Park farther away, take the stairs, walk while on calls. Small things add up!” she says.

Be More Intentional With Evening Eating

Next, be more intentional with evening eating. “Most weight loss struggles come from mindless snacking at night. Instead of eating just because I’m tired or bored, I’d check in with my hunger,” she says.

Here’s a Tip

She also offers a tip: “If I’m truly hungry? I’d go for something with protein—Greek yogurt, a protein shake, or a hard boiled egg or two—so I actually feel satisfied,” she says. “If it’s just a habit? I’d swap it for something else—tea, a hot shower, or just heading to bed earlier (because sleep helps with weight loss too!).:

Bottom Line

“Here’s the truth: You don’t need another extreme diet, a detox, or hours of cardio to lose weight by summer. You just need to lock in these simple habits and stay consistent,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amy Fritz amy.fritz
Copyright Amy Fritz/YouTube
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.

For Amy Fritz, the breaking point came during a family vacation in late 2022. Nothing fit right, she avoided being in photos, and she didn't recognize herself in the few pictures she was in. "I was just honestly tired of walking around with the guilt and shame of knowing I was treating my body poorly and not doing anything about it," Amy shares in her post. At 230 pounds—her heaviest weight ever—she finally had her "enough is enough" moment and decided it was time for change.

Life Before the Change

Amy explains that weight wasn't always an issue for her. Growing up with an athletic build, she played competitive tennis through college without significant weight concerns. It wasn't until after having three babies in three years that her weight began to climb. "It was a culmination of things," Amy says. The exhaustion of having three young children, hormonal changes, grief from losing her father, and the isolation of the pandemic all contributed to her weight gain.

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

The Unhealthy Habits

During this challenging period, Amy's diet spiraled out of control. "I was eating terrible, terrible. I'm talking tons of soda, tons of sugary coffee just to caffeinate myself, all the sugars and everything," she admits. Fast food deliveries became a daily habit while living in Atlanta, and nightly ice cream was the norm. Combining poor nutrition with zero physical activity, Amy gained an additional 60 pounds over a couple of years.

Food Change 1: Shop the Perimeter

Instead of following a trendy diet plan, Amy focused on a simple strategy. "I didn't do low carb. I didn't cut anything out and tried to figure out what to add more of," she explains. Her first major change was shopping primarily from the perimeter of the grocery store. "For me, that was grocery shopping, the perimeter of the grocery store. So focusing on lean proteins, lots and lots of veggies, lots of fruit, lots of whole grains, dairy, and just prioritizing whole foods," Amy says. This single shift dramatically improved the quality of her diet.

Food Change 2: Track and Measure

Amy's second key change was tracking everything she ate. "I know that's not like the fun answer everybody wants to hear, but every single day I tracked my food in MyFitnessPal and I tracked every single thing," she shares. Amy used an online calculator to determine her personal calorie deficit and aimed for a moderate deficit of about one pound per week. When she did eat out, she tried to overestimate calories to stay on track with her goals.

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

Food Change 3: Calorie Deficit

The third critical change was consistently maintaining a calorie deficit while focusing on nutrition. "Going from eating 4,000-5,000 calories a day of ultra-processed food to then eating less than 2,000 calories a day with whole foods, my body just instantly, the pounds started coming off," Amy explains. She remained diligent with her approach about 80% of the time, allowing for occasional flexibility. This balance helped her sustain her efforts long-term.

Starting With Simple Walking

Intimidated by formal exercise after years of inactivity, Amy kept her initial fitness goals extremely manageable. "I kept it ultra simple," she says. With an accountability partner, she committed to walking on the treadmill for just 30 minutes, three times weekly. "I knew it was something that didn't overwhelm me. It got me back in the habit of just showing up to the gym and it got my body moving regularly for the first time in seven or eight years," Amy shares.

Building Consistency

Starting at a slow 2 mph pace with no incline, Amy gradually built her endurance. "It only took a couple of weeks to see that momentum start to build. I struggled those first couple of weeks...but three, four, six weeks in of walking three or four times a week, I was able to build up to three to four miles per hour," she explains. Eventually, Amy worked up to the "3-12-30" workout (3 mph at 12% incline for 30 minutes), which became her consistent routine.

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The Early Results

Amy's body responded quickly to these lifestyle changes. After just one month, she had lost between 15-17 pounds. Though the pace eventually slowed to a more sustainable 5-6 pounds monthly, by May 2023—just six months into her journey—she had lost an impressive 60 pounds. "I looked at my MyFitnessPal and I was down like 15 or 17 pounds that first month. And then it slowly tapered off and I lost more of a realistic number of that five to six pounds a month," Amy recalls.

Discovering a New Passion

With spring weather arriving in Ohio and newfound energy from her weight loss, Amy decided to try outdoor running. What started as short, experimental jogs soon became a passion. "I was really enjoying the running, but I felt kind of lost. I felt like I didn't have a lot of purpose behind my running," Amy explains. To challenge herself, she signed up for a half marathon despite being terrified by the distance—a decision that would transform her journey.

From Weight Loss to Athletic Goals

Training for the half marathon shifted Amy's focus from losing weight to building strength and endurance. "I think I was around 155 by the time race day came around. So I was down a little bit more weight. I was basically back to my pre-baby weight," she says. When she completed the race in September 2023, Amy discovered a new motivation beyond weight loss. "I was hooked. I quickly realized how much I enjoyed having accountability, having something to train for and doing it scared," she shares.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

The Marathon Challenge

No longer intimidated by the half marathon distance, Amy set her sights higher. In December 2023, almost a year into her health journey and nearly 80 pounds lighter, she signed up for a full marathon. "It all of a sudden didn't become about weight loss. I was just so fueled by training and knowing what I needed to prioritize," Amy explains. Her mindset had completely shifted from shrinking her body to strengthening it.

Reaching 100 Pounds Lost

By July 2024, approximately 18 months after starting her journey, Amy had achieved her remarkable 100-pound weight loss. "I can't even believe I'm saying that out loud. It's crazy to think. I'm so grateful for the journey, all the lessons I've learned," she shares. Even more impressive, Amy completed her first marathon in May 2024 with a time of 3:34—just four minutes shy of qualifying for the Boston Marathon.

Maintaining Success

Having maintained her 100-pound weight loss for about six months at the time of sharing her story, Amy now focuses on balance and strength. "I'm strength training more now than I ever have been, more like three to four days a week. And it's been cool to see progress. I'm fast, but I'm also getting stronger and can do some pull-ups now," she says proudly. Her motivation has evolved from weight loss to longevity and quality of life with her family.

Amy's Top Tips

Looking back on her transformation, Amy emphasizes three key lessons. First, start small with attainable goals. "I would have never run a 3:25 marathon if I hadn't started walking and committed to walking three days a week at the beginning of my journey," she points out. Second, find accountability—whether through a workout buddy, group fitness classes, or a coach. Finally, push yourself beyond your comfort zone. "Do it scared, find things that scare you and terrify you and tackle them one little bit at a time," Amy encourages. "You'll see growth happen." And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Georgia Malbrough georgiabethfitness
Copyright georgiabethfitness/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.

We've all been there—looking in the mirror and promising ourselves that things will change. For Georgia Malbrough, that moment came on her wedding day when she weighed over 200 pounds and couldn't keep up with her three children. Instead of just making another empty promise, Georgia laced up her shoes and started walking. That first simple step began a journey that would transform her body and her life. Her approachable method might be exactly what you need to finally see results.

Take That First Walk

Sometimes the hardest part is simply beginning. Georgia didn't jump into an intense workout regimen overnight. "I struck my little girl and my baby wore my newborn and I walked about a mile at first and I graduated to 2 miles," Georgia told TODAY. She chose walking because it was accessible and doable with three kids in tow. No fancy equipment, no gym membership—just one foot in front of the other. This simple start was the foundation of her entire transformation.

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

Focus on Discipline, Not Motivation

Many of us wait for motivation to strike before making changes. Georgia discovered a more sustainable approach. "I had to realize that I was never going to be motivated and that I have to work on my self-discipline and developing our team," she says. By acknowledging that motivation fluctuates, Georgia built habits that carried her through both good days and challenging ones.

Don't Give Up Your Favorite Foods

One of the most refreshing aspects of Georgia's journey is her realistic approach to food. When asked if she eliminated certain foods, Georgia was firm: "No, I cannot live without King cake, pizza, ice cream, gumbo, etcetera, and I refuse to live without it." Instead of banning her favorite Louisiana treats, she practiced moderation and portion control while tracking her caloric intake.

Track What Goes In Your Body

Georgia's approach to nutrition was straightforward. "The first thing you need to do is look at your grocery list track your calories," she advises. This simple practice helped her become more aware of what she was consuming without feeling deprived. By understanding her caloric needs and tracking her intake, Georgia could still enjoy her favorite foods while making progress.

Be Patient With Your Progress

Real, lasting change doesn't happen overnight. "It took a while at first just for me to be consistent and then once the consistency set in, I started seeing results even whenever I didn't look for them," Georgia shares. She didn't pressure herself with unrealistic expectations but instead focused on building consistency and letting the results follow naturally.

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Graduate From Walking to Strength Training

Walking was just the beginning. "I gave myself 3 months to be consistent with walking and then I decided I would invest in a gym," Georgia explains. By starting with walking and mastering that habit first, she built the foundation for more challenging exercises. This patient, step-by-step approach allowed her to progress naturally without overwhelming herself. Walking created the platform that made everything else possible.

Learn From Others Around You

You don't need a personal trainer to get started. Georgia found inspiration and education all around her. "I started walking on the treadmill and then just googling the moves that I saw other people doing while also scrolling through Instagram looking at other workouts," she says. By observing others and utilizing free resources, Georgia educated herself about effective exercises.

Remember All Calories Aren't Equal

While Georgia focused on calorie counting, nutrition expert Keri Glassman, MS, RD, CDN, offers an important perspective: "All calories are not equal. 100 calories of jellybeans is not going to be the same as 100 calories of apple slices and peanut butter." Talking to TODAY, Glassman explains that while counting calories worked for Georgia, the nutritional value of those calories matters too, as some foods provide essential nutrients and satisfaction while others might increase cravings.

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Hormones Matter Too

Your body is more complex than simple math. "Hormones play a role in our cravings as well as how we metabolize food," Glassman points out. This understanding can help you make more informed choices about not just how much you eat, but what you eat and when—factors that significantly impact your weight loss journey.

Daily Walks Beat Sporadic Intense Workouts

Both Georgia and Glassman agree that consistency is the true key to success. "Consistency is key when it comes to exercise, and I always just say be consistent with your exercise. It's not about how far or how fast, just to commit to getting moving," Glassman emphasizes. Georgia's daily walking routine proved this point perfectly. She didn't need to run marathons or do extreme workouts—she just needed to show up every day for her walk, rain or shine, motivated or not.

Do It For Yourself

Perhaps the most powerful lesson from Georgia's journey was discovering her own strength. "I honestly never felt more proud of myself. I think this is the first thing I've ever done in my entire life that was just for me," Georgia reflects. While her family certainly benefits from her improved health and energy, the personal accomplishment became a powerful source of pride.

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Your First Walk Starts Now

Georgia's advice to those still contemplating change is beautifully simple: "Get up and just take a step forward." That's all it takes to begin—one decision, one walk, one mile at a time. Her journey from those first walks pushing a stroller to losing 100 pounds proves that remarkable transformations don't require remarkable beginnings. They just require you to start walking. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

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Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

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

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”


Childhood Eating Habits Shaped Her Relationship with Food

Cara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.

She Gained a Lot of Weight During Her First Two Pregnancies But Lost It

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.

“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”

She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose It

High Angle View Of A Human Foot On Weighing ScaleShutterstock

She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.

She Hit Her Breaking Point

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”

She Lost Her First 35 Pounds with Weight Watchers and OrangeTheory

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.

Then, She Eliminated Processed Foods

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In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.

She Also Tracked and Measured Her Food

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“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.

The First Month Was Hard, But It Got Easier

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“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.

RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan

She Also Started Walking 30 Minutes a Day

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“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “

She Has Maintained the Weight Loss

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She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/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 going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

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Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

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Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

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Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

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Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

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Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/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 faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

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Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

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Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

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“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

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“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

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“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

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Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

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She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

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“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

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She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

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“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
Copyright glp1enhanced/Instagram/Shutterstock
Evidence-Based

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

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

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

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

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“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.