Skip to content
Nutrition & Diet
āœ“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@celebwell.com.

I Lost 30 Pounds in 2 Months With These 8 Techniques

How this trainer lost weight and kept it off.

Ferozan Mast
By Ferozan MastApr 25, 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
āœ“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.

Chris_chris_gordert1
chris.gordert/TikTok
Ferozan Mast
By Ferozan MastApr 25, 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
āœ“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.

Nutrition & Diet

Trainer Chris Godert (@chris.gordert) lost 30 pounds of fat in 2 months using a very specific method of weight loss, which he shared not only with his clients but with social media. Godert didnā€™t just focus on training, exercise, and diet but on his inner voice as well. Hereā€™s exactly how Godert did it and the advice he has for anyone serious about getting fit and losing fat.

Watching What He Eats

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

Godert made a point of tightening up his diet to lose the excess weight. Even the most talented athletes would struggle to lose weight if they are taking in way more calories than theyā€™re burning off. If the food is not healthy, it would be even more of a struggle.

More Cardio

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

Cardio can help give weight loss regimen a boost. Depending on the exercise, hundreds of calories can be torched with running, swimming, spinning, or other types of cardio. With weight training added to the routine, itā€™s highly effective.

Relationship With Food

Chris_Godert7chris.gordert/TikTok

Godert says changing your relationship with food is crucial to weight lossā€”especially if youā€™re using food for comfort. ā€œThe hard truth is a lot of us donā€™t use food as fuel for our bodies. Once you realize the reason why you find comfort in food, attack the issue and make a change.ā€

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

How To Gain Strength

Chris_Godert4chrisgordert/Instagram

Godert says the best way to gain strength in the gym is to improve technique. Without proper technique, there will be no real progress. ā€œYou are literally only as strong as your weakest link,ā€ he says. ā€œYou can do the greatest program ever created with zero technique and gain zero strength.ā€

Donā€™t Ignore Health Conditions

Chris_Godert5chrisgordert/Instagram

Godert reminds people they may be at risk of health conditions if they run in the family. The trainer got his own blood work done and suggests doing the same if there are any doubts or worries. Donā€™t skip your scheduled checkups and physicals!

Visualization Techniques

Chris_Godert6chrisgordert/Instagram

Godert swears by visualization techniques to give his training an edge. ā€œBefore you go to sleep, visualize 20 separate times of you actually hitting that lift. And then celebrate with your training partners. Your body listens to your mind.ā€

Losing Body Fat

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

Godert reminds people that weight loss is actually quite straightforward. Simply keep a calorie deficit in mind for optimum results. ā€œLosing body fat is really not that complicated. Get yourself the proper plan then stay disciplined and consistent šŸ‘šŸ½,ā€ he says.

RELATED: 9 Habits That Age You Faster

Changing His Mindset

Chris_Godert3eliteliving.health/Instagram

Godert said the ultimate way he lost weight was by changing his mindset. ā€œI changed my mind,ā€ he says. ā€œSit down with yourself and write a contract up in your mind. No ifs, no ands, no buts. When youā€™re ready, sign it in your mind.ā€

šŸ’ŖšŸ”„Body Booster: To lose weight, address the underlying issues that lead you to seek comfort in food and make positive changes to your eating habits.

proteincardiosustainable weight losssuccess stories & transformationsweight loss

More For You

Fitness & Workouts

Coach Sheds 20lbs in 3 Months - 8 Tips!

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothJan 17, 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 without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. ā€œ8 calorie deficit tips you need to know if youā€™re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,ā€ she writes. ā€œI have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.ā€

Amp Up Your Fiber Intake

First, amp up your fiber intake. ā€œEat 25ā€“35g of fiber daily,ā€ she encourages. ā€œFiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).ā€

Hydrate

Hydration is also important. ā€œDrink Ā½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,ā€ she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. ā€œEat 0.8ā€“1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,ā€ she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. ā€œTake 8,000ā€“12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,ā€ she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. ā€œLift weights 3ā€“4 times a week,ā€ she says. ā€œFollow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.ā€

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. ā€œSnack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.ā€

Avoid Eating Carbs on an Empty Stomach

ā€œAvoid eating carbs on an empty stomach,ā€ she continues. ā€œHave sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.ā€

Get Enough Sleep

Her last tip? Sleep 6ā€“8 hours per night. ā€œSleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isnā€™t possible, try a short midday power nap to recharge,ā€ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 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:

Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. ā€œ8 calorie deficit tips you need to know if you are going to be successful with losing weight,ā€ she writes in the video. ā€œI have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.ā€

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. ā€œFiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,ā€ she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or ā€œideallyā€ two-third of her weight. ā€œStaying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,ā€ she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. ā€œProtein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,ā€ she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! ā€œAim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,ā€ she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. ā€œWeight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,ā€ she writes.

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

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. ā€œFoods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,ā€ she writes.

Stop Snacking

Next, stop snacking. ā€œHave sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,ā€ she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. ā€œThis is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,ā€ she says. And if you enjoyed this article, don't missIā€™m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Trainer Lost 10 Lbs with These 8 Easy Tips

Monica lifestylewithmon
Copyright lifestylewithmon/Instagram
Leah Groth
By Leah GrothFeb 09, 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:
āœ“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 but arenā€™t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. ā€œMost muscle is built during the amount of time the muscle is put under tension,ā€ she writes. ā€œWhat this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.ā€

Rest

Her second tip is to rest. ā€œMake sure you are allowing your body the proper amount of rest it needs to recover,ā€ she says. ā€œResting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.ā€

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. ā€œWhen I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,ā€ she said. ā€œIf you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.ā€

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. ā€œAvoid heavily processed foods as much as you can,ā€ she says, noting that there is a lot of added junk in many of the foods you think are healthy. ā€œBe aware of what youā€™re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. Itā€™s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!ā€ she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), ā€œthe most efficient method of cardio to reduce fat,ā€ she writes. ā€œThe idea here is that you keep your heart rate in your ā€œfat burning zoneā€ which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!ā€

Drink Water

Hydration is another one of her tips. ā€œDrink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,ā€ she writes.

Take Progress Photos

Next, take progress photos. ā€œOn days you feel like quitting and like you look the same or donā€™t feel much different, you can look at the pictures from where you started,ā€ she explains. ā€œYou will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.ā€

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

Lift Weights

Her final tip? Weight training. ā€œBut do it right! Time under tension will always beat amount of weight lifted in my person opinion,ā€ she explains. ā€œWhen you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you canā€™t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.ā€ And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 30 Pounds in 2 Months With These 8 Techniques

Chris_chris_gordert1
chris.gordert/TikTok
Ferozan Mast
By Ferozan MastApr 25, 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
āœ“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.

Trainer Chris Godert (@chris.gordert) lost 30 pounds of fat in 2 months using a very specific method of weight loss, which he shared not only with his clients but with social media. Godert didnā€™t just focus on training, exercise, and diet but on his inner voice as well. Hereā€™s exactly how Godert did it and the advice he has for anyone serious about getting fit and losing fat.

Watching What He Eats

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

Godert made a point of tightening up his diet to lose the excess weight. Even the most talented athletes would struggle to lose weight if they are taking in way more calories than theyā€™re burning off. If the food is not healthy, it would be even more of a struggle.

More Cardio

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

Cardio can help give weight loss regimen a boost. Depending on the exercise, hundreds of calories can be torched with running, swimming, spinning, or other types of cardio. With weight training added to the routine, itā€™s highly effective.

Relationship With Food

Chris_Godert7chris.gordert/TikTok

Godert says changing your relationship with food is crucial to weight lossā€”especially if youā€™re using food for comfort. ā€œThe hard truth is a lot of us donā€™t use food as fuel for our bodies. Once you realize the reason why you find comfort in food, attack the issue and make a change.ā€

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

How To Gain Strength

Chris_Godert4chrisgordert/Instagram

Godert says the best way to gain strength in the gym is to improve technique. Without proper technique, there will be no real progress. ā€œYou are literally only as strong as your weakest link,ā€ he says. ā€œYou can do the greatest program ever created with zero technique and gain zero strength.ā€

Donā€™t Ignore Health Conditions

Chris_Godert5chrisgordert/Instagram

Godert reminds people they may be at risk of health conditions if they run in the family. The trainer got his own blood work done and suggests doing the same if there are any doubts or worries. Donā€™t skip your scheduled checkups and physicals!

Visualization Techniques

Chris_Godert6chrisgordert/Instagram

Godert swears by visualization techniques to give his training an edge. ā€œBefore you go to sleep, visualize 20 separate times of you actually hitting that lift. And then celebrate with your training partners. Your body listens to your mind.ā€

Losing Body Fat

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

Godert reminds people that weight loss is actually quite straightforward. Simply keep a calorie deficit in mind for optimum results. ā€œLosing body fat is really not that complicated. Get yourself the proper plan then stay disciplined and consistent šŸ‘šŸ½,ā€ he says.

RELATED: 9 Habits That Age You Faster

Changing His Mindset

Chris_Godert3eliteliving.health/Instagram

Godert said the ultimate way he lost weight was by changing his mindset. ā€œI changed my mind,ā€ he says. ā€œSit down with yourself and write a contract up in your mind. No ifs, no ands, no buts. When youā€™re ready, sign it in your mind.ā€

šŸ’ŖšŸ”„Body Booster: To lose weight, address the underlying issues that lead you to seek comfort in food and make positive changes to your eating habits.

Nutrition & Diet

7 Habits for Losing 20 Pounds in 3 Months

Mahtab Ekay fitbymahtab
I Lost 20 Pounds Using These 6 Game-Changing Hacks
Copyright fitbymahtab/Instagram
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
āœ“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 without going to extremes? One expert and weight loss warrior has some tips. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds in less than three months and helps others do the same. In a recent social media post, she revealed several ways to simplify the weight loss process. ā€œIf I were trying to make losing weight as easy as possible, Iā€™d start doing these 7 things today,ā€ she writes.

Eat a Hearty Breakfast

Her first tip is to eat a hearty meal in the morning. ā€œFill your breakfast with veggies, protein, and fat. This will keep you full for 4ā€“5 hours, reduce sugar cravings, and prevent snacking or binging later,ā€ she says.

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

Add Fiber to Your Meals

Next, add a fiber source to each meal. ā€œAim for 25ā€“35g daily. Great sources include apples, pears, edamame, lentils, chickpeas, black beans, oats, and whole-grain bread,ā€ she suggests.

Donā€™t Snack on Carbs

Her third tip? ā€œAvoid snacking on carbs,ā€ she suggests. ā€œSave sweet cravings for dessert after a main meal instead of eating them on an empty stomach.ā€

RELATED:20 Foods You Didnā€™t Know Were Ultra-Processed

Set Step Goals and Break Into smaller Chunks

Next, she recommends setting a daily step goal and breaking it into smaller chunks. ā€œFor example, a 20-min morning walk, two 20-min walks after meals, and a 30ā€“40 min evening walk with your family or friends can help you easily hit 10k steps,ā€ she says.

Hydrate

Hydration is also important. ā€œDrink more water,ā€ she advises. ā€œYou need half your body weight in pounds in ounces of water daily. Easy hack: get a big water bottle, fill it in the morning, and sip throughout the day.ā€

Amp Up Protein Intake

ā€œDouble down on your protein,ā€ she continues. ā€œNo need for fancy recipesā€”just build on what youā€™re already eating. Add egg whites to eggs, use cottage cheese in sandwiches, or eat a full chicken breast instead of half.ā€

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Indulge in Dessert

Finally, indulge in sweet treats. ā€œHave your favorite dessert daily (if you want it). Pick one dessert you love the most, enjoy it every day, and skip the rest of the sweets,ā€ she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

9 Steps a Weight Loss Expert Recommends to Melt Belly Fat Naturally

Mei Notes For Wellness
Copyright Notes For Wellness/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
āœ“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.

Struggling with stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" ā€“ a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

Step 1: Boost Your Fiber Intake

Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.

"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."

Make this practical by swapping refined carbs for fiber-rich alternatives whenever possibleā€”choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

Step 2: Swap Bad Fats for Good Ones

The moment olive oil is poured into a glass bowl set against a wooden backgroundā€‹Olive OilShutterstock

The type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.

"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."

Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

Step 3: Time Your Meals Strategically

Smart watch on the woman's handā€‹It's Now Part Of My LifeShutterstock

When you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.

"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."

Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

Step 4: Upgrade Your Carbohydrate Choices

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentilsā€‹Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Once you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.

"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."

These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

Step 5: Make Protein Your Priority

Fresh salmon with spicesā€‹SalmonShutterstock

Protein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.

"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."

Include quality protein sources with every mealā€”eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

Step 6: Eliminate Hidden Fat-Promoting Toxins

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Many people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.

"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."

Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

Step 7: Move to Manage Stress Hormones

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.ā€‹Chronic StressShutterstock

Stress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.

"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."

She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

Step 8: Build Metabolically Active Muscle

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

While cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.

"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.

Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

Step 9: Practice Mindfulness for Hormonal Balance

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.ā€‹Remember:Shutterstock

The mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.

"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."

Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.

Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."

She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Fitness Coach Reveals 5 Signs You're Burning Fat, Not Muscle

Nissa Graun nissagraun Nissa_Graun
Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
āœ“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.

Have you ever worked tirelessly on your fitness goals only to feel defeated when the scale doesn't budge? Nissa Graun transformed her body and her life by losing 50 pounds when she shifted from years of yo-yo dieting to a high-protein, strength-focused approach. "Have you ever seen a before-and-after photo where someone looks completely different but swears she weighs the same?" Nissa asks in her post. "I mean, she's got to be a skinny little liar, right? Because there is no way this person weighs the same as that one." Nissa discovered that transformations happen when you stop obsessing over the scale and start recognizing the signs of true body recomposition ā€“ losing fat while building muscle. Here are the five key indicators that helped Nissa realize she was on the right track, even when the scale refused to cooperate.

Why the Scale Lies to You

Before diving into the signs, it's important to understand why the scale can be so misleading. "When you look at this pile of socks compared to this shoe that a yeti apparently left in my house, which one do you think weighs more?" Nissa explains. "Since the sock pile takes up three times the space, that would lead most people to pick the socks. But once we weigh the socks and compare it to the yeti's shoe, we can see they both weigh exactly the same." This powerful visual demonstrates how fat takes up more space in your body while weighing the same as compact, dense muscle. Your body composition changes significantly even when your weight doesn't ā€“ that's why tracking scale weight alone is a recipe for frustration.

Sign #1: Your Clothes Fit Differently

The first unmistakable sign you're burning fat and building muscle is how your clothes fit. "Gaining muscle while losing fat is a lot like wearing this puffy coat versus the sleek jacket you throw on once all the snow melts," Nissa explains. "Even though you weigh the same whether you're all buttoned up or if you're flaunting what you've got in this sleeker jacket, you look like a completely different person." Pay attention when jeans button more easily, shirts feel looser around the waist, or sleeves fit more snugly around developing arm muscles. "Quit being such a Debbie Downer and realize these are the exact changes you want," Nissa advises. "Even if your scale doesn't move an ounce, these small changes are all big signs of a fat loss plan that's working."

Sign #2: Your Measurements Are Changing

Taking regular body measurements reveals fat loss that the scale might miss. "Even if you only lose an inch around your waist, that loss is pure body fat making one inch excellent progress," says Nissa. While a pound of fat and a pound of muscle weigh the same, they occupy vastly different amounts of space in your body. "Once you understand that you're getting rid of this fluffy fat that takes up way more space like this pile of socks, while adding lean muscle that weighs the same, but takes up less space like the yeti's shoe, then you'll finally realize that beast on the bathroom floor not moving isn't necessarily a bad thing." Focus on tracking your waist, hips, thighs, and arms monthly ā€“ even small changes represent significant fat loss progress.

Sign #3: You're Getting Stronger

Improved performance during workouts is a clear indicator that you're building muscle while burning fat. "As long as you keep getting stronger week after week, that's a sign that you're getting rid of unwanted fat while building muscle, even if your scale never moves," Nissa points out. When you can lift heavier weights, perform more repetitions, or notice improved endurance, your body is responding positively to your training. "Even though putting more effort into strength training isn't as comfortable as the low-calorie plans you've relied on so far, adding a few reps or lifting a little heavier each week means you're building muscle," she explains. This increased strength directly correlates with beneficial body composition changes, regardless of what the scale says.

Sign #4: Muscle Definition Is Emerging

As the layer of fat covering your muscles diminishes, you'll start to notice more definition in your body. "Once you start peeling off the layers of fat while sticking to your strength training plan, that's when you'll notice small bits of muscle definition poking through," says Nissa. "The longer you continue training in a moderate calorie deficit, the more definition you start to see, which is another great sign that you're losing fat while building muscle." This emerging muscle tone indicates you're successfully losing fat while maintaining or gaining lean muscle. Look for subtle changes like more visible shoulder definition, the beginning of arm muscle separation, or slight abdominal definition ā€“ these visual cues confirm your body composition is improving.

Sign #5: Your Body Fat Percentage Is Decreasing

While regular scales only measure total weight, tracking your body fat percentage provides crucial information about your changing body composition. "When you step onto a body fat scale, not only does your weight pop up, but it also sends your body fat percentage to an app," Nissa explains. "Even if my scale pops up with the same weight average of 160 pounds for the next two weeks, if my body fat percent moves from 26 to 25 percent during that time, that shows I got leaner by 1.6 pounds, even though my scale didn't move an ounce." Though not perfectly accurate, these measurements help track meaningful trends over time. "While these scales only come with an 89% accuracy rating, having 89% accuracy is better than starting from scratch every few weeks when you have nothing else to go on besides your weight," she adds.

How to Track Your Progress Beyond the Scale

Monthly progress photos in the same outfit reveal changes you might miss day-to-day. "It's a good idea to take monthly progress photos in the same outfit every month to look for small changes," advises Nissa. "When you do this, be sure to use tight-fitting clothing like a sports bra and leggings so you can see the changes." Compare photos side by side to spot subtle differences in your physique that signal fat loss and muscle gain. These visual records provide powerful motivation when the scale isn't cooperating.

Your Changing Hunger Patterns

Your body's hunger signals can provide clues about your fat loss and muscle building progress. "I know I'm burning fat when I feel at least a little bit of hunger before bed," says Nissa. When you're building muscle through strength training, your body requires more calories to maintain that tissue. "Muscle is a metabolically expensive tissue, which means your body requires more calories to keep it around," she explains. "In fact, lifting heavy to build more muscle is exactly how I get away with eating between 2,000 to 2,400 calories a day, even while leaning out. Whereas with previous diets, I'd be lucky to maintain my weight on 1,500 calories a day." Just remember that extreme hunger is counterproductive: "The trick to not losing muscle while burning fat is to never go to bed feeling ravenously hungry, especially since that kind of hunger will disrupt your sleep."

Patience Is Your Most Powerful Tool

Body recompositionā€”losing fat while gaining muscleā€”takes time and consistent effort. "Body recomp is when you slowly build lean muscle while losing fat at the same time," Nissa explains. "While the changes that come with body recomp are nothing short of spectacular, relying solely on the scale for results will make you want to pull out every last hair out of your head." When you first start strength training, your scale might even go up temporarily due to water retention and muscle inflammation. "Whenever you add strength training to your fat loss routine, your muscles store more glycogen, which is energy for your muscles. But this also means you're storing extra water weight, at least in the short term," says Nissa. Trust the process and focus on the five key indicators of progress rather than daily scale fluctuations.

Conclusion

Nissa's 50-pound transformation came when she stopped obsessing over the scale and started recognizing the true signs of fat loss and muscle gain. "When you have patience throughout all of the scale fluctuations those first few weeks, that's when things get good. Because as long as you trust the process, you'll start gaining muscle while losing fat," Nissa encourages. "Slow and steady is the exact path I followed to reach my 50-pound weight loss goal. And it's finally easy to maintain a healthy weight since this is the same plan that allows me to eat more, while exercising less, all while living in a body I love." By tracking the five key indicators ā€“ clothing fit, measurements, strength gains, muscle definition, and body fat percentage ā€“ you'll build a stronger, leaner body that's sustainable for the long term, regardless of what the scale says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Lost 135 Pounds and Swears by These 7 Protein-Packed Snacks

Mayra Wendolyne LowCarbLove Low Carb Love
ā€‹Flavoring Without Compromise
Copyright Low Carb Love/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
āœ“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.

Finding satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

Shutterstock

Mayra hasn't given up chips completelyā€”she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

Shutterstock

For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed JalapeƱo Protein Bites

Sliced jalapeno pepper in wooden bowl isolated on white background. Green chili pepperā€‹JalapeƱo Cheddar Pork RindsShutterstock

Mayra's creative jalapeƱo snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

Olive oil popped popcorn in a porcelain bowl horizontal shotā€‹Air-Popped PopcornShutterstock

For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

Shutterstock

Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nutsā€”making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

Woman, nature fitness or hands on stomach in diet wellness, body healthcare or abs muscle growth in workout training or sunrise exercise. Zoom, sports athlete or person, belly digestion or strong gutā€‹Other Health TipsShutterstock

Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeƱo snacks. She deliberately combines different texturesā€”crunchy vegetables, creamy avocado, protein-rich meatsā€”to create satisfying experiences. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeƱo bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.