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I Lost 100 Pounds by Cutting Out Sugar

Giving up sweets changed her life.

FACT CHECKED BY Christopher Roback
Kristy_McCammon_Life_Unbinged1
FACT CHECKED BY Christopher Roback

Weight coach Kristy McCammon (Life Unbinged) lost a whopping 100 pounds—and kept it off—just by giving up sugar. McCammon says she was addicted to sugar, but overcoming her addiction was life-changing. “I can promise you that giving up sugar is NOT as scary as it sounds… It is hard, but it’s NOT as hard as being sugar-obsessed. That’s the hard part. And the gift is freedom - true food freedom. No more moderating. No more mental food chatter. No more white-knuckling through cravings. No more excess weight. No more inflammation. No more painful knees and feet. No more dieting,” she captioned a video. Here’s how she did it.


Free From Addiction

@lifeunbinged

#beforeandafterweightloss #weightlosstransformation #nosugar

McCammon says she would stay away from sugar even if there was no more weight loss. “I’m wanting to start a sugar detox beginning May 1st,” a follower commented. “I’m so addicted to sugar and I need help! If I lose weight, that’s a bonus, but I really want to stop this addiction.” McCammon answered, “If I never lost another pound, I would still remain sugar and flour free for the calm and quiet brain.”

She Eats Real Fruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

McCammon’s sugar ban doesn’t extend to natural sugars in fruit or dairy. “We're not as worried about this kind of sugar because these foods have other components in them that slow down how quickly sugar is digested,” wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center. “This prevents that rapid blood sugar spike and drop that can lead to weight gain, insulin resistance and diabetes.”

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

McCammon says if someone can eat their way into type 2 diabetes, maybe they can eat their way out of it. “Eating too much sugar is one factor,” Obidiugwu (Kenrik) Duru, MD, MS tells UCLA Health. “But ultimately, your diet as a whole, influences the development of diabetes. Just as diabetes can be defined as high blood sugars no matter what makes them high, reversing diabetes can be accomplished by eating less via any method, whether it’s personal resolution, medication, or surgery.”

Less Pain

Kristy_McCammon_Life_Unbinged2Life Unbinged/Facebook

McCammon says since quitting sugar, her feet don’t hurt in the morning. She also says abstinence is easier than moderation. “Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease,” according to Harvard Health.

Premature Aging

Kristy_McCammon_Life_Unbinged3Life Unbinged/Facebook

McCammon looks much more fresh-faced without sugar in her diet. “If you put a banana out on the counter and unpeel it, what happens in 24-48 hours? It gets brown,” Andrew Nish, MD, tells UnityPoint Health. “What’s happening is the sugars in that banana are reacting with proteins, causing cross-linking and the brown color (browning reaction). The exact same reaction is happening in our bodies. We’re browning from the inside out.”

Almond Cookies

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

McCammon makes sugar-free versions of her previous treats, such as almond breakfast cookies. Almonds are high in fiber, which helps control blood sugar levels by preventing spikes in blood sugar. Almonds are also lower-carb compared to other nuts.

RELATED: 19 Ways to Lose Stubborn Menopausal Weight

No Dieting

@lifeunbinged

Start eating today the way you want to eat the rest of your life. No dieting No white knuckling No excessive food noise Just calm, clear, and focused. Pick a sustainable food plan and live it out. Food boundaries are key for me; 3 measured meals a day of real food along with daily time in the Bible and living life in between. I’ve lost 100 pounds and kept it off for 5 years now. #nosugarnoflour #foodaddicts #foodaddiction #foodaddictionrecovery #sugaraddiction #sugaraddict #onedayatatime #weightlossmotivation #christianweightloss #christianliving #christianmom

McCammon doesn’t believe in diets. “Start eating today the way you want to eat the rest of your life,” she captioned a video. No dieting. “No white knuckling. No excessive food noise. Just calm, clear, and focused. Pick a sustainable food plan and live it out.”

💪🔥Body Booster: Cutting back on sugar even a little bit can positively impact your health.

@lifeunbinged

I can promise you that giving up sugar is NOT as scary as it sounds… It is hard, but it’s NOT as hard as being sugar obsessed. That’s the hard part. And the gift is freedom - true food freedom. No more moderating No more mental food chatter No more white knuckling through cravings No more excess weight No more inflammation No more painful knees and feet No more dieting Simply eating your 3 delicious meals a day and living life abundantly in between. I’m living proof - I lost 100 pounds and have kept it off! And now I have the honor of helping other women do the same. Make sure to hit that follow button! #christianliving #godissogood #godlovesyou #jesuslovesyou #weightlossjourney #weightlosstransformation #weightlosscommunity #weightlosscoach #nosugarnoflour #sugarsobriety #sugaraddiction #sugaraddictionrecovery #foodaddiction #foodaddicts #foodaddictionrecovery #foodfreedom

More For You

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.

Weight coach Kristy McCammon (Life Unbinged) lost a whopping 100 pounds—and kept it off—just by giving up sugar. McCammon says she was addicted to sugar, but overcoming her addiction was life-changing. “I can promise you that giving up sugar is NOT as scary as it sounds… It is hard, but it’s NOT as hard as being sugar-obsessed. That’s the hard part. And the gift is freedom - true food freedom. No more moderating. No more mental food chatter. No more white-knuckling through cravings. No more excess weight. No more inflammation. No more painful knees and feet. No more dieting,” she captioned a video. Here’s how she did it.


Free From Addiction

@lifeunbinged

#beforeandafterweightloss #weightlosstransformation #nosugar

McCammon says she would stay away from sugar even if there was no more weight loss. “I’m wanting to start a sugar detox beginning May 1st,” a follower commented. “I’m so addicted to sugar and I need help! If I lose weight, that’s a bonus, but I really want to stop this addiction.” McCammon answered, “If I never lost another pound, I would still remain sugar and flour free for the calm and quiet brain.”

She Eats Real Fruit

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

McCammon’s sugar ban doesn’t extend to natural sugars in fruit or dairy. “We're not as worried about this kind of sugar because these foods have other components in them that slow down how quickly sugar is digested,” wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center. “This prevents that rapid blood sugar spike and drop that can lead to weight gain, insulin resistance and diabetes.”

RELATED: Losing 50 Pounds in 6 Months with Aerobic Workouts

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

McCammon says if someone can eat their way into type 2 diabetes, maybe they can eat their way out of it. “Eating too much sugar is one factor,” Obidiugwu (Kenrik) Duru, MD, MS tells UCLA Health. “But ultimately, your diet as a whole, influences the development of diabetes. Just as diabetes can be defined as high blood sugars no matter what makes them high, reversing diabetes can be accomplished by eating less via any method, whether it’s personal resolution, medication, or surgery.”

Less Pain

Kristy_McCammon_Life_Unbinged2Life Unbinged/Facebook

McCammon says since quitting sugar, her feet don’t hurt in the morning. She also says abstinence is easier than moderation. “Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease,” according to Harvard Health.

Premature Aging

Kristy_McCammon_Life_Unbinged3Life Unbinged/Facebook

McCammon looks much more fresh-faced without sugar in her diet. “If you put a banana out on the counter and unpeel it, what happens in 24-48 hours? It gets brown,” Andrew Nish, MD, tells UnityPoint Health. “What’s happening is the sugars in that banana are reacting with proteins, causing cross-linking and the brown color (browning reaction). The exact same reaction is happening in our bodies. We’re browning from the inside out.”

Almond Cookies

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

McCammon makes sugar-free versions of her previous treats, such as almond breakfast cookies. Almonds are high in fiber, which helps control blood sugar levels by preventing spikes in blood sugar. Almonds are also lower-carb compared to other nuts.

RELATED: 19 Ways to Lose Stubborn Menopausal Weight

No Dieting

@lifeunbinged

Start eating today the way you want to eat the rest of your life. No dieting No white knuckling No excessive food noise Just calm, clear, and focused. Pick a sustainable food plan and live it out. Food boundaries are key for me; 3 measured meals a day of real food along with daily time in the Bible and living life in between. I’ve lost 100 pounds and kept it off for 5 years now. #nosugarnoflour #foodaddicts #foodaddiction #foodaddictionrecovery #sugaraddiction #sugaraddict #onedayatatime #weightlossmotivation #christianweightloss #christianliving #christianmom

McCammon doesn’t believe in diets. “Start eating today the way you want to eat the rest of your life,” she captioned a video. No dieting. “No white knuckling. No excessive food noise. Just calm, clear, and focused. Pick a sustainable food plan and live it out.”

💪🔥Body Booster: Cutting back on sugar even a little bit can positively impact your health.

@lifeunbinged

I can promise you that giving up sugar is NOT as scary as it sounds… It is hard, but it’s NOT as hard as being sugar obsessed. That’s the hard part. And the gift is freedom - true food freedom. No more moderating No more mental food chatter No more white knuckling through cravings No more excess weight No more inflammation No more painful knees and feet No more dieting Simply eating your 3 delicious meals a day and living life abundantly in between. I’m living proof - I lost 100 pounds and have kept it off! And now I have the honor of helping other women do the same. Make sure to hit that follow button! #christianliving #godissogood #godlovesyou #jesuslovesyou #weightlossjourney #weightlosstransformation #weightlosscommunity #weightlosscoach #nosugarnoflour #sugarsobriety #sugaraddiction #sugaraddictionrecovery #foodaddiction #foodaddicts #foodaddictionrecovery #foodfreedom

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.

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.

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 weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

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

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@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 Evelyn (@jennaevelyn) is 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 viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “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.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

Ascending,Sugar,Cube,Graph,With,Descending,Arrows,Indicating,To,Reduce
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

For years, I struggled with losing weight despite trying countless diets and workout plans. It wasn’t until I made one simple change—cutting out a few high-sugar foods and replacing them with healthier options—that I finally saw results. By identifying six sugary culprits in my diet and finding satisfying alternatives, I lost 25 pounds in just a few months. The best part? I didn’t feel deprived, and I gained more energy and confidence along the way. These swaps made all the difference, and they can work for you, too.


I Said Goodbye to Sugary Breakfast Cereals

Colorful,Sugary,Cereal,BackgroundShutterstock

Starting my day with a sugar bomb disguised as cereal left me hungry and tired by mid-morning. I swapped it for oatmeal with cinnamon and fresh berries. This not only cut out unnecessary sugar but also provided the fiber and nutrients I needed to stay energized.

RELATED:Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

I Replaced Soda with Infused Water

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Soda was a daily habit that added hundreds of empty calories. Switching to water infused with lemon, cucumber, or mint gave me a refreshing and satisfying alternative. Over time, I didn’t miss the soda and enjoyed better hydration and fewer sugar crashes.

Candy Bars Became Energy-Boosting Snacks

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I often reached for candy bars during the afternoon slump. Instead, I started snacking on a handful of mixed nuts or apple slices with almond butter. These swaps gave me natural sweetness and healthy fats to keep me full and focused.

Desserts Got a Fruit-Forward Makeover

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Desserts were my weakness, but I found that fresh fruit could be just as satisfying. Frozen grapes, baked apples with cinnamon, or a small piece of dark chocolate replaced sugary cakes and cookies. These options satisfied my sweet tooth without derailing my progress.

Sugary Coffee Drinks Became Simple Brews

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My go-to coffee orders were loaded with sugar and cream. I switched to black coffee or unsweetened tea, gradually adding just a splash of milk or a sprinkle of cinnamon. The result? Fewer empty calories and more appreciation for the taste of coffee.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Processed Snacks Were Swapped for Whole Foods

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Packaged granola bars and chips were convenient but full of hidden sugars. I replaced them with hard-boiled eggs, carrot sticks with hummus, or Greek yogurt. These whole food options provided lasting energy and supported my weight loss goals. Making these six swaps not only helped me shed 25 pounds but also gave me a healthier, more balanced lifestyle. If you’re looking to lose weight and feel better, start by identifying the sugary foods in your diet and finding alternatives you love. Small changes can lead to big results! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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TikTok influencer Megan (MeggyLosing) lost over 100 pounds in 6 months and kept it off despite living with PCOS and Hypothyroidism. “Don’t believe the lie that you can’t lose weight with PCOS and Hypothyroidism. It’s not easy, but IT’S WORTH IT,” she says. Here are the simple lifestyle changes that helped Megan change her life.


Eating Real Food

@meggylosing

How I lost 100 lbs in 6 months part 1–I cleaned up my diet ❤️ #weightloss #pcos #pcosweightloss #pcosdiet #extremeweightloss #hypothyroidism #100lbsdown #100poundsdown #musclegain #losingweight #losingfatgainingmuscle #gainingmuscle #hypothyroidismdiet #fitness #fitnessmotivation #weightlossjourney #weightlosstips #naturalweightloss #beforeandafterweightloss #beforeandafter #progressoverperfection

Megan changed her diet to focus on good protein and vegetables. “The first thing I did and probably the most important was to change my diet,” she says. “I prioritized protein and vegetables on my plate every meal, I ate lots of chicken, tuna, salmon, turkey. I ate lean beef, I ate tons of vegetables.”

Berries and Nuts

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Megan added lots of healthy berries, nuts, and complex carbs like sweet potatoes to her diet. She also enjoyed grains such as quinoa as part of her PCOS-friendly diet. “I ate like that for a long time,” she says.

RELATED: 7 Breakfast Ideas to Kickstart Your Metabolism

Technology Help

@meggylosing

how I lost 100 lbs with pcos and hypothyroidism, part 2–clean up the diet and track calories #weightloss #pcos #pcosweightloss #pcosdiet #extremeweightloss #hypothyroidism #100lbsdown #100poundsdown #musclegain #losingweight #losingfatgainingmuscle #gainingmuscle #hypothyroidismdiet #fitness #fitnessmotivation #weightlossjourney #weightlosstips #naturalweightloss #beforeandafterweightloss #beforeandafter #progressoverperfection

Megan used a food tracking app to make sure she wasn’t overeating. “I downloaded the free version of MyFitnessPal and started weighing and tracking my food,” she says. “Women with PCOS often don’t make enough of the hormone that tells your brain you’re full so you’re hungry all the time.”

Get a Food Scale

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Megan was shocked when she realized the portions she was eating were so much more than she thought. “I had tried just eating real foods without tracking my calories,” she says. “I overate even real foods so I overate.”

RELATED:I'm a Celebrity Trainer and This is What I Eat in a Week to Stay Healthy and Fit

30 Minutes a Day

@meggylosing

How I lost 100 lbs in 6 months with pcos and hypothyroidism, part 3 —exercise #weightloss #pcos #pcosweightloss #pcosdiet #extremeweightloss #hypothyroidism #100lbsdown #100poundsdown #musclegain #losingweight #losingfatgainingmuscle #gainingmuscle #hypothyroidismdiet #fitness #fitnessmotivation #weightlossjourney #weightlosstips #naturalweightloss #beforeandafterweightloss #beforeandafter #progressoverperfection

Megan committed to at least 30 minutes of exercise a day. “Initially, I would do a lot of walking and jogging,” she says. “I also did free YouTube workout videos in my living room because I had three small boys, and alone time just wasn’t going to happen.”

Building Muscle

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Megan realized early on that the more muscle she had, the more calories she was burning. “Weight lifting became my number one form of exercise,” she says. “I thought I would hate it and it became my favorite. I would encourage you to at least try it.”

RELATED: 5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

Calories and Protein

@meggylosing

How I lost 100 lbs in 6 months with pcos and hypothyroidism, part 4–macros? Calories? Protein? ##weightloss##pcos##pcosweightloss##pcosdiet##extremeweightloss ##hypothyroidism##100lbsdown##100poundsdown##musclegain##losingweight##losingfatgainingmuscle##gainingmuscle##hypothyroidismdiet##fitness##fitnessmotivation##weightlossjourney##weightlosstips##naturalweightloss##beforeandafterweightloss##beforeandafter##progressoverperfection

Megan counted calories to ensure she was in a deficit, and counted protein to make that deficit easier to handle. “You want to be able to lose weight without feeling ravenously hungry because the more hungry you are the more likely you are to overeat,” she says. Megan also counted protein to make sure she was building muscle while losing fat.

💪🔥Body Booster: Making sustainable changes will lead to long-term success.

@meggylosing

3.5 years ago I lost 100 lbs in 6 months through changing my diet and exercising. Don’t believe the lie that you can’t lose weight with PCOS and Hypothyroidism. It’s not easy, but ITS WORTH IT. #beforeandafter #beforeandafterweightloss #pcos #pcosweightloss #hypothyroidism #pcosdiet #weightlosstips #weightlosscheck #extremeweightloss #100poundsdown #100lbsdown

Jessica Valant
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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.

Balance becomes increasingly crucial as we age, and the statistics are eye-opening. Research shows that people over 50 who can't balance on one leg for just 10 seconds face twice the mortality risk in the following decade. Physical therapistJessica Valant, with over 25 years of experience in rehabilitation and movement training, has developed a straightforward 10-minute routine to help improve your stability. As a respected PT, Pilates instructor, and women's health expert reaching over 800K YouTube subscribers, Jessica emphasizes that better balance is achievable at any age. These exercises, which you can do right in your own home, could significantly improve your stability and confidence in daily activities.

Understanding Balance and Why It Matters

"Balance happens when we include many different parts of what's going on," Jessica explains. "We have strength, we have mobility happening. It includes our eyesight, our vestibular system." This comprehensive approach to balance training addresses all these components, making it particularly effective for adults looking to maintain or improve their stability.

Setting Up Your Safe Practice Space

One of the best aspects of this routine is its simplicity. "All you need is a chair or a kitchen counter or a bathroom counter or a wall or anything close to hang on to," Jessica says. She emphasizes that wearing supportive shoes is perfectly fine, especially if you have any foot concerns.

RELATED: 3 Simple Stretches Made This Coach More Flexible in 2 Weeks

Foundation Exercise One Toe Raises

The routine begins with toe raises, a fundamental movement for ankle strength. Standing with feet hip-width apart, rise onto your toes and lower back down. "I want you to work on doing this without holding on to anything at all," Jessica advises, though she recommends starting with support if needed. For an extra challenge, try closing your eyes during the movement.

Building Knee and Hip Stability

"When falls happen, a lot of times they'll happen stepping off a curb or going downstairs," Jessica notes. To address this, she introduces mini squats. These aren't deep squats but rather gentle knee bends that improve mobility in your hips, knees, and ankles – all crucial for preventing falls.

Mastering Single-Leg Balance

The critical test of balance is standing on one leg. Jessica guides through this gradually: "This is called a single leg balance, but also we're doing a little bit of weight shifting. We're teaching that left leg how to hold the weight on its own." Start by holding onto support and work toward independence.

Dynamic Balance Through Marching

Slow marching exercises simulate real-world movements. "Try not to look down at your feet when you're doing this," Jessica instructs. "The more we kind of hunch and try to walk like this, the more likely we are to fall." Keep your posture tall and eyes forward.

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Lateral Stability Training

Side leg lifts add another dimension to balance training. "The sneaky part as a physical therapist, what I'm making you do right now is hold your weight on that left leg," Jessica reveals. This strengthens the standing leg while improving side-to-side stability.

Advanced Hip Mobility Work

The hip circle exercise combines lifting, opening, and lowering movements. As Jessica explains, "This is a lot of hip mobility, which believe it or not, really good for our balance and just for overall health in those joints." This movement builds both mobility and strength.

Essential Ankle Mobility

Calf stretches are crucial for maintaining ankle flexibility. Jessica demonstrates how to stretch while maintaining proper alignment, emphasizing the importance of keeping the back heel down and maintaining tall posture.

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Progressive Challenge Training

"This isn't a single day workout to fix everything," Jessica emphasizes. "This is the long game." The routine concludes with balance challenges that can be progressively made more difficult, such as closing your eyes during exercises when you're ready. Always prioritize safety and work within your comfort level.

Jessica's repeats her key message: "You can do it every single day, or again, just pick and choose pieces of it to do at your kitchen counter anytime during the day to help your own balance, meet your body where it is and know that long-term you are doing something good for yourself." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

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

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

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

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.