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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 at Home Before Even Going to a Gym. Here's How.

One woman details her comprehensive plan.

Liza_Marie_lizamarie_fit1

Sometimes, getting started on your weight loss journey is the hardest part. Liza Marie (@lizamarie_fit) is a weight loss influencer who has dropped a whopping 140 pounds, sharing all of her tricks and tips on TikTok. In a viral video, she reveals exactly what she did to get started on her weight loss journey. “If you want to lose weight and you don't know where to start, listen to this. I lost 100 pounds at home before even getting into a gym,” she says. “I lost 140 pounds in total, but a hundred of those pounds in one year for loss at home.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.


The “Power of Walking” Got Her Started on Her Weight Loss Journey

@lizamarie_fit

I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown

Liza maintains that her weight loss journey started with a walk. “I want you to know the power of walking is so strong, and I want you to know that walking is the number one thing that helped me lose the weight,” she says.

She Changed One Thing, Everything

Liza_Marie_lizamarie_fit2lizamarie_fit/TikTok

“I've tried everything in my life to lose weight,” she continues. “Every single diet I tried and I failed because I tried to be perfect with everything. I expected immediate results, I over complicated things. I held myself to such a high standard that it was unrealistic.” However, this time she decided she was going to “completely change” her life, body, mindset, and career.”

She Started Walking 20 to 30 Minutes Up to An Hour

The girl walks along the path in the woods to the light in a white jacket and jeans.Shutterstock

“I started my journey because I wanted to walk up my steps and not be out of breath,” says Liza. “I started walking and every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend, and I did that for two months.” Collingwood agrees that “having a powerful reason to lose the weight (being out of breath was her reason) is key to staying motivated,” she says. “Remember why you started and what is going to keep you going when times get tough.” Also, walking is an excellent way to get started with exercise and to boost metabolism. “We don’t realize how little we move and how much we sit each day. Even just starting with 10 minutes and progressing up from there is better than nothing!” she says.

Then, She Started Tracking Her Movement

Smart watch on the woman's handShutterstock

“The third month came around, I bought an Apple watch. I started a step count, and I made sure that I hit 10,000 steps every single month. Within those three months, I lost anywhere from 30 to 40 pounds, and that is the first time I ever saw a chunk of weight go down,” she claims. Accountability is key, explains Collingwood. “The watch was helping her stay accountable to getting more movement (steps) in each day.”

She Also Cut Out Fast Food

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“During that time, I also cut out fast food,” says Liza. She was also eating the majority of her meals at home and walking daily. “I want you to know the power of a calorie deficit and the power of walking. It's the secret sauce for weight loss when it comes down to losing the weight. It doesn't need to be that complicated,” she says. Cutting out fast food can be a game changer for people who rely often on fast food, says Collingwood. “The portions and calories add up quickly and it’s difficult to eat fewer calories and enough of the good stuff (veggies, lean meats, whole grains) when eating out all the time,” she says.

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Naturally Put Herself Into a Caloric Deficit by Walking and Cooking at Home

woman walking towards unknown placesShutterstock

She maintains that she didn’t start tracking calories “until months into my journey,” but was simply losing the weight by making 80 percent of her meals at home every single week and hitting a daily step goal of 10,000 steps. “I was naturally putting myself in a calorie deficit that I didn't have to track calories. I didn't even know what tracking calories was, and from doing just those two things, I lost 30 to 40 pounds,” she says. “You don’t have to track calories to know that you are eating less than you were before. Just simply having better habits without knowing the numbers can result in big changes and results on the scale,” suggests Collingwood.

Next, She Started Working Out

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“At that moment, when I saw the scale go down, I decided to add more to my plate,” says Liza about her decision to start working out. “I would do around two to three at-home workouts a week, which is why I love all my shy girl workouts that I share, and I also share workouts like this throughout my app just to prove to women that you don't need a crazy gym membership. You don't need to do the craziest workouts. You don't need to be lifting the heaviest weights in order to see results,” she continues, adding that “consistency and nutrition” are “going to show you the results that you want to see.” A lot of people enjoy the privacy of working out at home, says Collingwood. “There are plenty of apps and YouTube videos to find workouts that you enjoy.”

She Started Tracking Calories

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

After losing 80 pounds but “still in the 200s,” she learned about caloric deficit and why people track calories and macros and started calculating her calorie deficit. “I was trying really hard to hit my protein goal, and I was trying very hard to stay within my calorie deficit, but I was not perfect. There were days I went over a bit. There were days I was under a bit. When it comes to losing weight and when it comes to a fitness journey, if you are striving for perfection, you are setting yourself up for failure,” she says. “You will definitely not be perfect every day. There is no such thing. As long as the behaviors are there—getting more protein, getting exercise, etc.most of the time then the results will follow. Starting to actually track can help get much more specific about how much is going in and how much is getting burned. I highly recommend starting to track when you hit a plateau and can’t figure out what isn't working anymore,” says Collingwood.

She Calls Her Method “Habit Stacking”

Liza_Marie_lizamarie_fit4Liza Marie Fit/Facebook

“Doing little things one by one over time and not giving up is what got me here,” Liza says, adding that she now weighs 140 pounds because of what she calls habit stacking. “I started with the steps and cutting out the fast food. Once this became second nature to me, I craved walking. I loved my hot girl walks. I love listening to my podcast. Then I added the next habit, and my next habit was two to three workouts. I'm still doing my first habit, but I'm also doing two to three workouts. I did that for months, took until month eight. Then be like, what's a calorie deficit? Let me start tracking my food. I think the biggest part when people hear calorie deficit, they're triggered because they're like, I don't want to weigh my food. I don't want to track. My food is so beneficial, and it really did really kickstart my weight loss journey. I was already down a lot of weight, but I'm telling you, the second I really focused on my nutrition even more changed my life and those things, I lost this weight at home. I got my gym membership after I lost a hundred pounds,” she says.

Now, This Is Her Lifestyle

Liza_Marie_lizamarie_fit3lizamarie_fit/TikTok

She explains that now “this is her lifestyle,” because she “turned all these things into my lifestyle by not doing them all at once” but instead “doing them one step at a time.” She adds: “You can change your life in any moment. You can lose the weight at home. You don't need to do anything crazy to lose the weight. Do not underestimate the power of walking and do not underestimate a calorie deficit.”

Related: Fitness Expert Bryony Deery Shares Her Secrets For Chiseled Abs

"Start With Something Small"

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood calls her story and lifestyle change “amazing.” “Start with something small. Do it until it becomes a habit and you are pulled to do it every day instead of pushing yourself to do it. hen add something else to the routine. Soon you will have a bunch of new healthy habits that add up to a healthy lifestyle!” she says.

💪🔥Body Booster: Walking is an excellent way to get started with exercise and to boost metabolism. Even just starting with 10 minutes and progressing up from there is better than nothing

More For You

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.

Sometimes, getting started on your weight loss journey is the hardest part. Liza Marie (@lizamarie_fit) is a weight loss influencer who has dropped a whopping 140 pounds, sharing all of her tricks and tips on TikTok. In a viral video, she reveals exactly what she did to get started on her weight loss journey. “If you want to lose weight and you don't know where to start, listen to this. I lost 100 pounds at home before even getting into a gym,” she says. “I lost 140 pounds in total, but a hundred of those pounds in one year for loss at home.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.


The “Power of Walking” Got Her Started on Her Weight Loss Journey

@lizamarie_fit

I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown

Liza maintains that her weight loss journey started with a walk. “I want you to know the power of walking is so strong, and I want you to know that walking is the number one thing that helped me lose the weight,” she says.

She Changed One Thing, Everything

Liza_Marie_lizamarie_fit2lizamarie_fit/TikTok

“I've tried everything in my life to lose weight,” she continues. “Every single diet I tried and I failed because I tried to be perfect with everything. I expected immediate results, I over complicated things. I held myself to such a high standard that it was unrealistic.” However, this time she decided she was going to “completely change” her life, body, mindset, and career.”

She Started Walking 20 to 30 Minutes Up to An Hour

The girl walks along the path in the woods to the light in a white jacket and jeans.Shutterstock

“I started my journey because I wanted to walk up my steps and not be out of breath,” says Liza. “I started walking and every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend, and I did that for two months.” Collingwood agrees that “having a powerful reason to lose the weight (being out of breath was her reason) is key to staying motivated,” she says. “Remember why you started and what is going to keep you going when times get tough.” Also, walking is an excellent way to get started with exercise and to boost metabolism. “We don’t realize how little we move and how much we sit each day. Even just starting with 10 minutes and progressing up from there is better than nothing!” she says.

Then, She Started Tracking Her Movement

Smart watch on the woman's handShutterstock

“The third month came around, I bought an Apple watch. I started a step count, and I made sure that I hit 10,000 steps every single month. Within those three months, I lost anywhere from 30 to 40 pounds, and that is the first time I ever saw a chunk of weight go down,” she claims. Accountability is key, explains Collingwood. “The watch was helping her stay accountable to getting more movement (steps) in each day.”

She Also Cut Out Fast Food

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“During that time, I also cut out fast food,” says Liza. She was also eating the majority of her meals at home and walking daily. “I want you to know the power of a calorie deficit and the power of walking. It's the secret sauce for weight loss when it comes down to losing the weight. It doesn't need to be that complicated,” she says. Cutting out fast food can be a game changer for people who rely often on fast food, says Collingwood. “The portions and calories add up quickly and it’s difficult to eat fewer calories and enough of the good stuff (veggies, lean meats, whole grains) when eating out all the time,” she says.

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Naturally Put Herself Into a Caloric Deficit by Walking and Cooking at Home

woman walking towards unknown placesShutterstock

She maintains that she didn’t start tracking calories “until months into my journey,” but was simply losing the weight by making 80 percent of her meals at home every single week and hitting a daily step goal of 10,000 steps. “I was naturally putting myself in a calorie deficit that I didn't have to track calories. I didn't even know what tracking calories was, and from doing just those two things, I lost 30 to 40 pounds,” she says. “You don’t have to track calories to know that you are eating less than you were before. Just simply having better habits without knowing the numbers can result in big changes and results on the scale,” suggests Collingwood.

Next, She Started Working Out

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“At that moment, when I saw the scale go down, I decided to add more to my plate,” says Liza about her decision to start working out. “I would do around two to three at-home workouts a week, which is why I love all my shy girl workouts that I share, and I also share workouts like this throughout my app just to prove to women that you don't need a crazy gym membership. You don't need to do the craziest workouts. You don't need to be lifting the heaviest weights in order to see results,” she continues, adding that “consistency and nutrition” are “going to show you the results that you want to see.” A lot of people enjoy the privacy of working out at home, says Collingwood. “There are plenty of apps and YouTube videos to find workouts that you enjoy.”

She Started Tracking Calories

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

After losing 80 pounds but “still in the 200s,” she learned about caloric deficit and why people track calories and macros and started calculating her calorie deficit. “I was trying really hard to hit my protein goal, and I was trying very hard to stay within my calorie deficit, but I was not perfect. There were days I went over a bit. There were days I was under a bit. When it comes to losing weight and when it comes to a fitness journey, if you are striving for perfection, you are setting yourself up for failure,” she says. “You will definitely not be perfect every day. There is no such thing. As long as the behaviors are there—getting more protein, getting exercise, etc.most of the time then the results will follow. Starting to actually track can help get much more specific about how much is going in and how much is getting burned. I highly recommend starting to track when you hit a plateau and can’t figure out what isn't working anymore,” says Collingwood.

She Calls Her Method “Habit Stacking”

Liza_Marie_lizamarie_fit4Liza Marie Fit/Facebook

“Doing little things one by one over time and not giving up is what got me here,” Liza says, adding that she now weighs 140 pounds because of what she calls habit stacking. “I started with the steps and cutting out the fast food. Once this became second nature to me, I craved walking. I loved my hot girl walks. I love listening to my podcast. Then I added the next habit, and my next habit was two to three workouts. I'm still doing my first habit, but I'm also doing two to three workouts. I did that for months, took until month eight. Then be like, what's a calorie deficit? Let me start tracking my food. I think the biggest part when people hear calorie deficit, they're triggered because they're like, I don't want to weigh my food. I don't want to track. My food is so beneficial, and it really did really kickstart my weight loss journey. I was already down a lot of weight, but I'm telling you, the second I really focused on my nutrition even more changed my life and those things, I lost this weight at home. I got my gym membership after I lost a hundred pounds,” she says.

Now, This Is Her Lifestyle

Liza_Marie_lizamarie_fit3lizamarie_fit/TikTok

She explains that now “this is her lifestyle,” because she “turned all these things into my lifestyle by not doing them all at once” but instead “doing them one step at a time.” She adds: “You can change your life in any moment. You can lose the weight at home. You don't need to do anything crazy to lose the weight. Do not underestimate the power of walking and do not underestimate a calorie deficit.”

Related: Fitness Expert Bryony Deery Shares Her Secrets For Chiseled Abs

"Start With Something Small"

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood calls her story and lifestyle change “amazing.” “Start with something small. Do it until it becomes a habit and you are pulled to do it every day instead of pushing yourself to do it. hen add something else to the routine. Soon you will have a bunch of new healthy habits that add up to a healthy lifestyle!” she says.

💪🔥Body Booster: Walking is an excellent way to get started with exercise and to boost metabolism. Even just starting with 10 minutes and progressing up from there is better than nothing

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 more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

Raven_Norwood_rowwithraven1rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

Raven_Norwood_rowwithraven2raven.grl/Instagram

Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

Raven_Norwood_rowwithraven4raven.grl/Instagram

Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

Raven_Norwood_rowwithraven6raven.grl/Instagram

Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” 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.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

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 Liza (@lizamarie_fit) lost 140 pounds and kept it off—and she lost the first 100 pounds without setting foot in a gym. So how did she not only lose the weight but maintain it three years later and counting? Liza made two simple lifestyle changes that led to 40 pounds being lost in the first couple of months alone—here’s exactly how she did it.


She Walked Every Day

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

Liza started walking every single day, before getting an activity tracker and making sure she was hitting at least 10k steps a month. “Every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend. And I did that for two months,” she says. “That is the first time I ever saw a chunk of weight go down.”

No More Junk Food

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

Liza cut out junk food and started eating at home. “I was eating the majority of meals at home and I was walking every day,” she says. Studies show people who cook and eat at home tend to make healthier choices.

RELATED: 7 Bodyweight Exercises You Can Do Anywhere to Drop Pounds

Calorie Deficit

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Thanks to Liza’s walking and diet, she had a calorie deficit, which is crucial to weight loss. “It’s the secret sauce for weight loss,” she says. “When it comes down to losing weight, it doesn’t need to be that complicated.”

Working Out

Liza_Marie_lizamarie_fit3lizamarie_fit/TikTok

Liza started working out a couple of months into her weight loss journey, excited by the progress she was making. “I would do around two to three at-home workouts a week,” she says. “Which is why I love all my ‘shy girl’ workouts that I share, just to prove to women that you don’t need a crazy gym membership. You don’t need to be doing the craziest workouts to see results.”

Tracking Macros

Liza_Marie_lizamarie_fit4Liza Marie Fit/Facebook

Liza started tracking the carbs, fat, and protein in her food after she lost 80 pounds and wanted to learn more about nutrition. “I was like let’s hop on the train, let’s take this even further,” she says. “I’m still weighing a lot, I’m still in the 200s, and I want to get to one-derland.”

Protein Goals

selection food sources of protein. healthy diet eating concept. close upShutterstock

Liza focused on maintaining her calorie deficit and hitting her protein goals. “I was trying really hard to hit my protein goal and I was trying really hard to stay within my calorie deficit but I was not perfect,” she says. “There were days when I went over a bit, there were days I went under a bit.”

RELATED: Look and Feel 10 Years Younger in 8 Weeks Naturally

Realistic Goals

Liza_Marie_lizamarie_fit2lizamarie_fit/TikTok

Liza wasn’t hard on herself during her weight loss journey. “If you are striving for perfection you are setting yourself up for failure,” she says. “Doing little things one by one over time and not giving up is what got me here today.”

💪🔥Body Booster: The most simple changes, when made consistent and sustainable, yield results.

@lizamarie_fit

I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown

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 without having to go to the gym? Tarn Kaur is an online fitness coach, social media influencer, and weight loss warrior. She often shares tips and tricks on how to slim down in a healthy and sustainable way. In a recent TikTok, she revealed that she lost an average of 10 pounds a month without having to hit the gym. “I lost 71 pounds, and I did all of this without going to the gym,” she says, going on to reveal how she did it.


Walking Is the Key to Weight Loss, She Says

@weightlosswithtarn

How I lost weight without gym!🤍 #weightlossjourney #weightlosstransformation #weightlossjourneyuk #weightlossprogress

The secret to her weight loss success? Putting on some sneakers. “My biggest tip I can give you is actually go out and get yourself walking. It sounds so simple, and it sounds like you won’t really do much, but it absolutely changed everything for me,” she said.

She Started Walking to Feel Better

“So when I was at my largest, I was always out of breath, always. My mental health wasn’t that great, and I was always fatigued and low energy. So what I decided to do, and this is where I didn’t really focus on the scales. I just wanted to feel better. I went for a walk, and that’s how everything began,” she says.

She Focused On Walking Daily to Establish a Habit

“The biggest tip I can give you is you don’t need to walk 10,000, 20,000, or 30,000 steps a day, but what you need to do is start to build that habit of movement. Whether that’s going out for 1,000 steps or you’re not even counting, but just walking every single day around the block, around your area and building that up over time,” she explained.

She Didn’t Go to the Gym Until After Her Fat Loss Stage

She went on to lose 70 pounds over an eight month period of time, “and I only started working out near the end when I wanted to tone up and my body felt quite soft per se,” she claims. “I really wanted to tone up, and that’s when I started doing home workouts again. I didn’t go to the gym during that fat loss phase.”

RELATED: 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coache

She Walked Every Day

“What I did do, though, is go for a walk every single day without fail. It didn’t need to be 10,000 steps every single day, but I made that a real key habit of mine. And once I started to really build that consistency and discipline of going out every single day, everything else stacked on top quite easily,” she explained.

It Actually Stuck

“I was someone that would never stick to anything for more than a week. I tried all of the silly diets,” she says. “And what actually stuck is just trying to make my body feel better and not focusing on what the scale said.”

She Started Walking More and More Steps

“I started off quite slow because I was so unhealthy and so overweight. I was out of breath just going around the block. That eventually progressed over months, weeks and weeks, months and months, days and days. It progressed to 10 to 12,000 steps a day, and it just became so easy. My legs were so toned even though the rest of me still needed work. My legs literally could take me anywhere, and they did.”

It Helped Her Mental Health

“It just became a real kind of need in my everyday routine to go out, not only for my body and for exercise and for endorphins, but for my mental health. During that time, I had time for myself. I put my headphones on, I completely shifted my mindset,” she says.

RELATED: I Lost 120 Pounds by Cutting Out These Common Foods I'll Never Eat Again

She Shifted Her Mindset

“I didn’t see it as ‘Oh, I need to go for a walk because I need to lose weight.’ I just changed it to ‘I want to go for a walk, I want some alone time, I wanna listen to my favorite podcast, I wanna catch up with a friend on the phone, I wanna get some fresh air.’”

The Biggest Takeaway? Start Slow and Be Consistent

“Honestly, it sounds so simple, but the most important thing is you need to start so slowly and so easily on this journey that you feel like you’re not doing anything. That’s what I felt like, and it changed everything. I am now in the best shape of my life. I feel great mentally and physically, and honestly, just take that first step. That literal first step, be consistent with it,” she says. 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
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

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Evidence-Based

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

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

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

Do you want 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Karli_Sine11
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/Shutterstock
Evidence-Based

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

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

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

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

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

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

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

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
Instagram/@christinestines
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 burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

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

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

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

Prebiotic Foods: Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

Macro photo green onion leek. Stock photo lettuce vegetable backgroundShutterstock

Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

Shutterstock

Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

A Scoop of Rolled OatsShutterstock

There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

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

Prebiotic Foods: Flaxseeds

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

Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

Close up portrait of handful of fresh blueberriesShutterstock

Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

Healthy Japanese Tofu Miso Soup with Green OnionsShutterstock

Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,Shutterstock

Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.