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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@celebwell.com.

I Lost 100 Pounds in 6 Months With These 2 Simple Changes

If she can do it, you can do it!

Ferozan Mast
By Ferozan MastMay 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Megan_MeggyLosing1
MeggyLosing/TikTok
Ferozan Mast
By Ferozan MastMay 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

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

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

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

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

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

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

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

success stories & transformationssustainable weight loss

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Nutrition & Diet

I Lost 100 Pounds in 6 Months With These 2 Simple Changes

Megan_MeggyLosing1
MeggyLosing/TikTok
Ferozan Mast
By Ferozan MastMay 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

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

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

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

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

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

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

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

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I Lost 35 Pounds in 4 Months by Doing These 6 Things

I Lost 35 Pounds in 4 Months by Doing These 6 Things
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Instagram.com/@conquering_cortisol_control

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Instagram.com/@conquering_cortisol_control

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Instagram.com/@conquering_cortisol_control

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

Instagram.com/@conquering_cortisol_control

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Amanda Borchardt conquering_cortisol_control

Instagram.com/@conquering_cortisol_control

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes

talia-fawaz-4
Talia Fawaz/YouTube
Leah Groth
By Leah GrothJun 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Do you want to lose 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.

I Focused on Changing My Diet

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.

It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”

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

I Implemented Volume Eating

Green,Fresh,Vegetable,Broccoli.,Fresh,Green,BroccoliShutterstock

Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”

I Amped Up My Protein Intake

Grilled sea bass fillet with salad and potatoes on stone tableShutterstock

She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

I Practiced Self-Discipline

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.

I Maintained a Positive Mindset

Portrait of positive inspired girl hipster lick lips spoon look copyspace feel interested about what she will eat breakfast wear white t-shirt isolated over bright shine yellow color backgroundShutterstock

You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.

I Had a Balanced Approach

Female leg is stepping on white scales at homeShutterstock

It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”

I Exercised

Attractive sports people are working out with dumbbells in gymShutterstock

She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”

RELATED: 17 Ways Your Body Reacts When You Quit Ozempic

I Made It a Lifestyle Change

fitness, sport, people, exercising and lifestyle concept - happy man and woman doing jumping jack or star jump exercise outdoorsShutterstock

She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”

Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”

💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.

Nutrition & Diet

I Lost 40 Pounds in 5 Months by Walking and These Easy Habits

alexxandra_fitt1
alexx.fitt/TikTok
Leah Groth
By Leah GrothMay 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight. Online fitness coach Alexandra, who goes by the handle @alexx.fitt, revealed in a viral video that after struggling to lose weight for years she lost a whopping 40 pounds in five months.

1. She Started to Make Healthier Choices Every Single Day

alexxandra_fitt2alexx.fitt/TikTok

“Here's how long it's going to take you to lose weight. I lost 40 pounds and here's what I did and how long it took me,” she says in the video, revealing that her weight loss journey first started in 2020. “I think around that time for a whole year I did every single diet, every single workout, every single meal plan, and nothing worked. Nothing would actually help me lose weight.” However, in January 2021, she learned the secret to losing weight fast. “Instead of following a freaking diet, I basically started to make healthier choices every single day,” she said in the video. It “all started with walking and a schedule,” she continued. “I made a plan of what time I'm going to eat and what I will be eating. I stuck to that schedule,” she added.

Related: 10 Foods That Grow Muscle Fast

2. She Saw Results Within the First Month

alexxandra_fitt3alexx.fitt/TikTok

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. Then, from January 2021 on “I literally walked every single day for six months straight,” she said. “There were like two days that I missed. Maybe it took me about five, six months to lose 35, 40ish pounds, but I saw results within the first month.”

3. She Lost 50 Pounds in 6 Months

In a recent Instagram video, she got specific about her steps (and also revealed that she lost 50 pounds in six months). “Hear me out walking seriously changes your life, I was able to lose 50lbs in less than 6 months by walking 10k steps a day!” she captioned the post. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere

4. Exercise Shouldn't Feel Like Punishment

@alexx.fitt

It was more during my journey that i realized #weightloss #mindset

Something else that was helpful for Alex was shifting her mindset. She explains that prior to losing weight, she viewed running as “a form of punishment,” but now she feels like exercise is something she is “so grateful for,” she wrote in another TikTok. “I'm grateful I get to go on a run and move my body, and I do that kind of stuff because it genuinely makes me feel good. I don't do it as a form of punishment. I'm like, I'm going to feel so good after I run. It's going to clear my mind,” she added.

Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off

5. Exercise Make Her Feel Good

alexxandra_fitt4alexxandra.fitt/Instagram

“I wake up anxious sometimes. So going on a run or even doing a morning workout, I'm like, oh my goodness, this helps me so much. So that's the kind of mindset shift you got to have when you're trying to lose weight. It's a lifestyle. You're doing this stuff because it feels good for you, not because you have to.” Alex is spot on about using exercise to quell anxiety. The American Psychological Association dubs it a “healthy stress reliever,” and several studies back up the claim.

💪🔥Body Booster: Walking 10,000 steps a day is not only an effective workout for weight loss, it can improve your cardiovascular health and ward off cancer, according to research.

Smartnews Feed

Lose 35 Pounds in 4 Months With These 6 Changes

Coach Lost 35 Pounds in 4 Months With These 6 Changes
Instagram.com/@conquering_cortisol_control
Leah Groth
By Leah GrothJan 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight fast while healing your gut? Amanda Borchardt is a cortisol expert and coach who lost 35 pounds when she finally “cracked the code” to cortisol and adopted certain habits that helped her keep her hormones under control. In a new social media post, she reveals five habits that enabled her to lose weight fast and transform her look. “How to become unrecognizable in the next 6 months,” she writes across the video. “I started with these habits and a cortisol balancing, gut healing supplement that helped me lose 35 pounds in 4 months and gained back all my lost energy from high cortisol!” she added.

Hydrate

Her first habit has to do with hydration. “Drink your body weight in ounces,” she writes. How much water should you drink? According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids daily and women about 11.5 cups (2.7 liters). The Mayo Clinic explains that hydration helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walk and Lift Weights

Her second habit is two different workouts. “10,000 Steps per day & lifting,” she says. A 2018 study published in 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. As for strength training, Mayo Clinic explains that it can help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you:

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

Amp Up Your Protein Intake

Also, amp up your protein intake. “Increase your protein intake to (30 to 40g per meal),” she suggests. 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.

No Processed Food or Sugar

When it comes to diet, it’s not just about how many calories you eat, but what types of food, she says. “Cut out processed food/sugar,” she writes. Examples include anything made with white flour or sugar, packaged snacks, candy, or fast food.

Walk Barefoot Outside

Her fifth tip is unconventional. “Walk outside barefoot & daily get sunlight,” she writes. Vitamin D helps cells in your gut absorb bone-healthy nutrients calcium and phosphorus.

Consume Gut-Healing Herbs

Her last tip is to “add in natural herbs that not only heal your gut but help balance your cortisol,” she writes. “When I added it in the correct supplements, my weight loss journey skyrocketed after years of not being able to lose anything!” And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

10 Clear Signs Your Body Needs More Protein Now

Dr. Ken Berry KenDBerryMD
Copyright KenDBerryMD/YouTube/Shutterstock
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

Sleep Disruptions – The Surprising Sign

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

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The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

Mood Changes

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Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

Unusual Cravings and Hunger

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Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

Brittle Hair, Nails, and Skin Issues

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Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

Slow-Healing Wounds

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Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

Frequent Infections

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Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

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

Stunted Growth in Children

The doctor listens to the breathing of a little boy through a stethoscope. Pediatrician with stethoscope listens to the lungs of a child with bronchitis and coughShutterstock

For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

Muscle Loss

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.9 Best Bodyweight Exercises for Muscle GainShutterstock

Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

Decreased Bone Strength

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

RELATED:20 Possible Ozempic Side Effects

Severe Edema

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In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

Expert Recommendations: Getting Enough Protein

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Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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Nutrition & Diet

She Lost 15 Lbs After 40 with These 10 Diet Hacks

Trish Koeslag liftwithtrish
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Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” 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.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” 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.

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

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. 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.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. 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.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost Almost 100 Pounds on Ozempic But Wishes She Had Known These 5 Things

Chardae alwayzdae
Copyright alwayzdae/Instagram
Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you thinking about or getting ready to start taking a weight loss drug? There are many things you should know before you do, according to someone who has been successful on the jab. Chardae is a weight loss warrior and social media influencer who lost 100 pounds on Mounjaro, a weight loss drug similar to Ozempic. In a new social media post, she shares a handful of wisdom she has learned since her successful weight loss drug experience. “5 things I wish I knew before changing my life with Ozempic,” she writes in the post.

It’s Close to Magic

The first thing you should know? “It’s not magic, but it’s close,” she says. “You still have to make healthier choices, but Ozempic gives you that push to stay consistent. Pair it with strength training to build muscle and keep your metabolism thriving—it’s a game-changer!”

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

Plan on Drinking Lots of Water

Next, plan on drinking lots of water. “Water = your new BFF. Staying hydrated is non-negotiable. If you’re not sipping throughout the day, you might feel drained or dizzy. A cute water bottle makes it easier to hit those hydration goals!” she writes.

Food Noise Will Quiet Down

“The silence is real,” she continues. “Food noise (aka those constant cravings and obsessing over snacks) becomes a thing of the past. Suddenly, you’re eating because you’re hungry, not because you’re bored or emotional. It’s such a freeing feeling!”

RELATED:20 Possible Ozempic Side Effects

You Need to Eat Lots of Protein

“Protein is EVERYTHING,” is the fourth thing to know. “With Ozempic helping you eat less, it’s so important to make every bite count. Protein fuels your strength training, keeps you full longer, and supports your overall glow-up. Think lean meats, eggs, Greek yogurt, or plant-based options—it’s the MVP of your meals!” she writes.

Don’t Forget About Self-Care

Lastly, self-care is a must. “This journey isn’t just about losing weight; it’s about feeling amazing inside and out. Skincare, strength training, and celebrating those small wins all help build confidence and keep you motivated,” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Be Patient

And, be patient. “Starting Ozempic? Take it one day at a time, babe—you’re going to feel like a whole new you!” she concludes the post.

She Also Offers Tips on How to “Slay” Your Journey

In another post she offers “3 tips to slay your journey” on Ozempic. “I’m almost 100 lbs down on my GLP-1 journey, and let me tell you—it’s not just about the weight. It’s about the freedom from food noise, the confidence in my skin, and the energy to live life on my terms. You deserve to feel this good too, and I’m here to tell you—it’s 100% possible,” she writes.

RELATED:20 Things to Avoid While on Ozempic

Get Your Mind Right

The first tip? Get your mind right. “This journey starts in your head before it ever shows up in your body. Believe in YOU,” she writes.

Build a Routine You Love

Next tip? Build a routine you love. “Protein-packed meals, strength training, and a little self-care = my holy grail combo,” she reveals.

Be Consistent, Not Perfect

Her last tip is to be consistent, not perfect. “Progress beats perfection every single time. Show up for yourself, even if it’s just one small step a day,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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