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Nutrition & Diet

I Lost 20 Pounds in 6 Weeks on Wegovy by Eating These 9 Foods

One weight loss warrior reveals what to shop for at the grocery store to maximize weight loss.

Leah Groth
By Leah GrothOct 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Leah Groth
By Leah GrothOct 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Are you taking weight loss drugs, like Ozempic or Wegovy? In order to maximize weight loss, you need to be paying attention to your diet and eating the right foods. Tatiana Ward is a makeup artist and social media influencer who documents her experiences with weight loss drugs. In one video, she shares the top foods to eat to maximize the process of losing pounds. “These have been my staples since the very, very beginning,” she says in the clip, revealing that she lost 20 pounds in 1.5 months.

Berries

blueberries and raspberries, blackberry in a wooden bowl on old wood backgroundShutterstock

“The very first thing that I'm going to pick up is berries. I love berries,” she says in the video, noting that raspberries and blueberries are only one calorie each. “I'll eat like 20 blueberries for breakfast, and that'll be pretty filling,” she says.

Hummus

Next up is hummus. She opts for “little teeny tiny jars” from Costco, and “they're very filling,” she says. As for nutrition, they are “a great source of protein and 170 calories.”

Ground Flax Seed

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.Shutterstock

“Next up is ground flax seed, and it's very important that you get ground,” she says. “I put this in my yogurt, and it's a source of fiber that'll help you get potty because constipation is an issue.”

Fiber One Cereal

“So next, speaking of constipation being an issue, make sure that you get Fiber One,” she says about the cereal. “Now I couldn't find Fiber One. So I found All Bran, and it's very similar, but it's 120 calories for two-thirds of a cup, whereas Fiber One has only 90 calories.”

RELATED:These 12 “Fountain of Youth” Foods Will Help You Look Younger

Premiere Protein Shakes

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She is also a fan of Premier Protein protein shakes. “I've replaced milk with it, and I'll put it in my coffee to get some protein in the morning with my coffee,” she says. “Also, I'll put it in my cereal. It makes the cereal sweeter and it's easier to take down liquid protein, especially if you're struggling with nausea. It's a must-have. I drink a bottle every single day.”

Electrolytes

Electrolytes are next on her list. “Liquid IV is a lifesaver. It helps with electrolytes that keep you from being nauseous. So important,” she says.

RELATED:10 Dairy Products With More Protein Than a Chicken Breast

Vitamins

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“It's super important that you take your vitamins,” she says. “B12 is for energy, and with Wegovy, you can get tired. So I take B12 first thing in the morning, and I also take a women's multivitamin. Because you need the nutrients because you're not eating as much, it's important to get gummies because you can digest them even if you're nauseous.”

OIKOS

“It is one of my favorite things, and I am never tired of it. I'm not going to pronounce this because I have no idea how to pronounce it, but it is like the best yogurt,” she says about OIKOS Triple Zero Greek yogurt at 90 calories.

RELATED:I'm a Nutritionist and I Lost 80 Pounds With These High-Protein Chick-fil-A Orders

Eggs

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“Last, but most certainly not least, is the incredible edible egg,” she says. “You've got to keep hard boiled eggs in your house or scramble them, whatever you want. But I keep them hard boiled just in case I need a quick source of protein. I eat at least one egg and one boiled egg every single day. I can never go wrong with a boiled egg.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Nutrition & Diet

Coach Lost 20 Lbs with These 5 Eating Habits

Maria Gad mariiiagad
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Leah Groth
By Leah GrothFeb 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

I Lost 20 Pounds With These 5 Hacks

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Leah Groth
By Leah GrothMay 18, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback

Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks.

1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”

2. Low Calorie, High Protein Meals

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. 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.

Related: 12 Steps to Sculpt the Ultimate Chest

3. Weight Training and Pilates

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Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”

4. 10,000 Steps a Day

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Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. 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: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

5. Meal Prep

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Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease.

Nutrition & Diet

I Lost 100 Pounds Eating the Foods in My New Cookbook

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Ilana Muhlstein
Ilana Muhlstein
By Ilana MuhlsteinMay 31, 2024
Ilana Muhlstein
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and bestselling author of You Can Drop It! is the creator of the 2B Mindset weight-loss program.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.

The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
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Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 40 Pounds in 4 Months Without Exercise Using Unusual but Effective Tricks

Xiaomanyc1
Copyright Xiaomanyc/YouTube
Leah Groth
By Leah GrothSep 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose 10 pounds a month simply by making a few simple changes to your diet? Xiaoma is “a polyglot who has studied dozens of languages,” according to his YouTube profile, who lost 40 pounds in 4 months when he decided to “seriously start losing weight.” Xiaoma explains that he went from 187 to 150. “I've lost a good 40 pounds,” he says. Here is what he did.

Exercise Isn’t the Key to Losing Weight

“For many people, the first thing that comes to mind when they think about losing weight is exercise. But I had already learned that exercise was not a stepping stone to losing weight. In fact, for me, it was the opposite. Like, the more I exercised, the more weight I gained because the hungrier I got, the more I allowed myself to eat,” he explains.

It Is “A Hundred Percent Diet,” He Says

Bagels with cream cheese and smoked salmon on rustic wooden backgroundShutterstock

“My big realization was that it was a hundred percent diet,” he says. Before, he would eat “multiple pieces of toast or bagels or lots of butter and cheese and multiple eggs fried in butter” for breakfast. And, for dinner, “whatever he wanted. “It usually ended up being like big bowls, cheesy pasta, or like the most delicious pizza I could get my hands on, just like really rich fatty foods, which I somehow convinced myself was okay because saturated fat is all keto and good for you these days.”

First, He Amped Up His Veggie Intake

Raw vegetables background. Healthy organic food concept.Shutterstock

“The first thing that I did was I had a call with my nutritionist,” he continues. She advised him to eat more vegetables. “It didn't really make sense to me at first because I was like, what do vegetables have to do with losing weight? Like, I just, I didn't really get it, but I was like, okay, so I'll humor you. I'll eat some more vegetables.”

RELATED:What's Better: High-Protein or Low-Carb Diet for Weight Loss?

He Ate Veggies Before Other Food

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

He started with making sure half of every meal was veggies, “and that would be the first thing that I ate,” he says. “I realized pretty quickly that it actually is a great way to lose weight because what you're doing is filling your body with nutritious fiber and crowding out room for all the other rich fatty foods. You're kind of filling yourself up in advance.”

He Realized That He Used to Eat Too Much “Rich and Fatty” Food

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He came to a realization. “I realized what the root of my problem was, that I would just let myself eat as much rich and fatty food as possible, and I would be absolutely stuffed with every meal,” he says.

RELATED:I Reduced My Size from 16 to 6 in 9 Months with One Simple Lunch Change

He Changed the Type of Carbs He Ate

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The other major change he made was the type of carbs he ate. “Most of my carbs, rather than coming from grains, came from whole recognizable beans or legumes. I eliminated all processed carbs from my diet. So, no more bread. I completely stopped eating bread. No more cookies, no cakes, nothing like that. No soda, obviously. No, no candy, no processed foods of any kind. That wasn't a huge problem for me before. But bread was a big problem. And so what I replaced it with was just essentially these slow carbs, like chickpeas. I had a lot of chickpeas and lentils.”

He Stuck to Whole Foods

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

“The core principle for what I was to eat just became whole foods, like as minimally processed as possible—calorically dense foods. I try to eliminate to the maximum extent possible, less fatty meat and more whole grain carbs like oatmeal,” he says.

He Also Ate “Unappetizing” Meals

Man eatsShutterstock

He admits that some of his meals are a “little bit unappetizing,” which is “actually the point,” he says. “I wanted to eat food that was as kind of unappetizing but nevertheless still healthy as possible.” Why? “I felt like it was a pretty easy way to lose weight if the food became much less appetizing because I always really enjoyed eating.”

RELATED:10 Quick and Simple Steps to Losing 10 Pounds of Fat, According to a Metabolism Expert

He Started Weighing Himself Daily

White scale on a wooden table top view, fitness and weight loss conceptShutterstock

“That became, that became a core part of my ethos. I started weighing myself every single day. I mean, I started losing weight immediately, but you know, like the first week I lost like several pounds. Here I am, having lost 40 pounds four months later. And honestly, it feels really good.”

Follow Xiaoma on Social Media

For more on Xiaoma, you can follow him on social media. He is on YouTube, Facebook, and Instagram. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer​Daily WalksShutterstock

Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

Girl under RainShutterstock

Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

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Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,​Why Should You Make Them?Shutterstock

Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

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Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

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

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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