Ashley Carlson (@ashleycarlson.co) is a weight loss and fitness influencer who regularly shares videos about everything she did to get into the best shape of her life. In a viral video she shares a few things that were instrumental in her weight loss. “Three things that I did to lose 25 pounds,” Ashley says in the clip. 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.
She Transitioned Her Fitness Approach
In the video she explains that exercise doesn’t always equate to weight loss. “At my heaviest, I was doing group fitness classes five to six times a week, busting my ass for an hour, doing these high intensity workouts,” she says. “So I cut back on those.” Collingwood agrees that “changing up an exercise routine is often a good idea if what you are doing isn’t working anymore.”
She Started Walking Daily
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“I started walking every single day. Instead, I aim for about 10,000 steps a day. I don't track my steps anymore, so sometimes I hit that, sometimes I don't. But 10,000 to 12,000 steps a day was usually my goal,” she continues. “Sometimes HIIT workouts are too high intensity and can lead to injuries, especially if doing the classes almost every day,” says Collingwood. “Zone 2 cardio, which is a nice fast paced walk for many people, can put you into the fat burning zone and be quite beneficial for weight loss and is much easier on your body.”
Related: I Lost 100 Pounds at Home Before Even Getting Into a Gym. Here’s How to Start.
She Also Started Strength Training
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She also “started implementing things like body strength training, but just not pushing my body super, super hard and listening to my body more,” Ashley continues. Strength training is key because it helps you maintain and/or build muscle, explains Collingwood. “Most weight loss isn’t just all body fat—we will also lose some muscle, too. If you do regular strength training you can minimize muscle loss. In addition, muscle burns calories on your body and increases your metabolism, helping you to overall increase total calorie burn.”
She Amped Up Protein Intake
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The second thing she did was “include more protein in my diet, specifically animal-based protein, because it is more bioavailable,” she says. “Protein, specifically animal-based protein, is very high in quality and provides a good deal of essential amino acids,” says Collingwood. “Protein has a higher thermic effect of food than carbs and fat, which means you actually burn more calories digesting it than carbs and fat. Protein is also very satiating, so it can keep you from getting hungry earlier.”
Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It
She Added Minerals to Her Water
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“And the third thing I did is I started adding minerals to my filtered water,” Ashley says. “Minerals create the enzymes in our body that then tell our hormones what to do. So you might not have a hormonal imbalance. You might actually have a mineral deficiency.” Taking a vitamin/mineral supplement daily is a good idea to make sure you aren’t having any deficiencies, agrees Collingwood. “You don’t need to necessarily add them to your water, but eating a balanced diet and taking just a simple multi vitamin with minerals per day is typically sufficient.”
💪🔥Body Booster: Lower impact exercise can be just as effective for weight loss as higher impact, and much easier on your body.
