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I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits

These health habits may help you lose weight too.

Leah Groth
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Leah Groth
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Katie Dunlop, CPT, CSN, and influencer (@lovesweatfitness) is an expert and influencer who has lost 45 pounds and totally transformed her body. On her various social media platforms, including YouTube, Instagram, and Facebook, she shares all her tips and tricks to getting into the best shape of her life. In one viral video, she reveals that a fundamental part of her weight loss had to do with ditching 5 bad habits. “When I was going through that journey, there were a lot of things I was doing to try to lose weight that later I realized were actually making me gain weight. And I guarantee you're doing at least one of these,” she says in the video. 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 tactics.

1. Reduce Caffeine Intake

The first thing she started doing that had a huge impact on her losing weight? “I stopped ignoring the silent killer, and that silent killer is cortisol, which is our stress hormone,” she explains, adding that cortisol increases when you have an increase in caffeine, “which blew my mind because all the diet pills I was taking, the coffee diets I was doing, all of that was about having more caffeine to try to lose weight,” she says. “But when you increase your caffeine, it increases your cortisol. So my appetite was sped up and my metabolism slowed down and I ended up gaining way more weight.” She strongly suggests not taking diet pills or amping up your caffeine intake if you are trying to lose weight. One way to do this is to switch to a half-caffeinated drink as it will “allow you to lose more weight.” Or, she suggests just waiting until later in the day to have your coffee “because your cortisol is highest in the morning.”Caffeine can be very dangerous, “especially for someone with undiagnosed underlying heart conditions,” says Collingwood. “A cup or two of coffee is not a big deal, but when you add coffee and diet pills and pre-workout drinks and energy drinks, etc. it can add up to a whole lot of caffeine.” She also agrees that caffeine raises cortisol levels, “which when chronically high can be dangerous.”

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

2. Don’t Skip Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

The second thing she did was she stopped skipping breakfast. “This is something most women do when they're trying to lose weight. You think if you skip breakfast, you'll cut out some extra calories or you'll maybe just be able to wait a while and then you'll eat less throughout the day. But really when you skip breakfast, it actually makes you hungrier, it makes you make poor choices the rest of the day, and you end up gaining more weight,” she maintains. She claims that when she started eating breakfast again, she saw “such better results” with weight loss. If you are busy in the morning she recommends meal prepping overnight oats, “so you have something healthy you can grab and go.” She adds that when you eat breakfast, “it also helps lower those cortisol levels I was just talking about, so you're going to have an increase in your metabolism and see better results faster.” Collingwood agrees about breakfast. “I have found in myself and in clients throughout the years that most people make up for the calories not eaten when they skip breakfast and then some,” she says. “Some people lose weight initially when they skip breakfast but after a period of time the body adjusts by lowering metabolism and a plateau happens. Breakfast foods are typically high in nutrients so it is an excellent time to get whole grains, dairy, fruit, fiber rich foods, protein, and more.”

3. Stop Demonizing All Sugar

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

The third thing Katie did was she stopped “demonizing” all sugar. “I used to be a sugar crazy person where I would read every single label and if it had even a gram of sugar, I wouldn't eat it. And that wasn't really the right approach either because that stressed me out and made me crazy,” she said. It also led her “to eat a lot of sugar-free foods that had artificial sweeteners that can also slow down your metabolism,” she admits. Now, she mostly pays attention to the added sugars in foods versus natural sugars “The daily recommended amount of added sugar is only 24 grams, but the average American eats 68 grams of added sugar a day. That's crazy,” she points out. “So while I don't want us freaking out about counting every banana or apple we eat, it is really important that you pay attention to the added sugars in food because they add up so quickly and can completely destroy your weight loss goals.”Some added sugar is absolutely fine, notes Collingwood, “and most health organizations recommend no more than 10% of your calories coming from added sugars,” she says. “Natural sugars from fruit and milk have a lot of nutritional value associated with them and should not be counted when assessing sugar intake for the day. Added sugars also don’t fill you up and are often in foods that have very little nutritional value.”

Related: I Lost 10 Pounds in 50 Days with These 5 Changes

4. Stop Program Hopping

Katie_Dunlop2Love Sweat Fitness/Facebook

The fourth thing she stopped doing was “program hopping,” she reveals. “When I was first trying to lose weight, I was always grasping at straws, trying to just find something that I thought would be a quick fix. Like, ‘Oh, if I do this class, it's going to help me lose all this weight in a couple of weeks. Or if I do cardio for hours a day, I'm going to lose weight.’ And when I didn't see results within a week or two, I would change to the next thing and the next thing,” she explains, pointing out that the issue with this is that your body needs “consistency” to actually see results. “You're going to get the best changes and best results if you're consistent for at least two months. That doesn't mean you have to do the exact same workout every single day, but it means you need to have a consistent routine and program week after week for a minimum of two months to be able to see those results,” she says.

Doing a variety of exercises like resistance training and aerobic (zone 2 steady state and some HIIT) “is good to work different muscles and work in different zones of intensity,” says Collingwood. “That being said, going from workout to workout may not be good psychologically and when trying to establish a routine,” she points out. “Pick a few different things you like to do and follow a weekly schedule. For example, run one day, go to a cycle class one day, swim laps one day, do yoga one day, and lift weights a few days a week.”

Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert

5. Stop Trash Talking Yourself

Katie_Dunlop3Love Sweat Fitness/Facebook

The fifth and “truly, this made the biggest change” is that she “stopped trash talking” herself. “When you're in that place where you're feeling discouraged, you're feeling emotional, you don't like your physical body in the moment and the way that you've been treating it, it's really hard not to get down on yourself. It's hard not to beat yourself up. But what happens when you do that is you end up focusing on the person you were in the past, those behaviors that got you there, right? Maybe the overeating, that cycle of yo-yo dieting, and you focus too much on the past or maybe your current state, and that really does lead you to have more erratic weight loss,” she says. “You're going to go really hard for a little bit and then you'll get discouraged again and you'll go really hard and you end up, yo-yoing, that's exactly what I did for years and years and years. So what you need to do instead is you need to focus on that version of yourself that you want to become.”

Collingwood agrees. “Focusing on what your body is capable of is much more empowering than putting yourself down in front of the mirror or feeling bad when you can’t keep up with someone else at the gym,” she says. “Love yourself for your own abilities and don’t compare yourself to others. Celebrate the small wins along the way. Celebrate the accomplishments and focus on how you are improving and getting stronger instead of putting yourself down.”

💪🔥Body Booster: If you are a breakfast person, don’t skip it. Experts say that even though you may be cutting calories by refraining from the meal, you will likely make it up – and then some – later in the day.

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Nutrition & Diet

I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Leah Groth
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Katie Dunlop, CPT, CSN, and influencer (@lovesweatfitness) is an expert and influencer who has lost 45 pounds and totally transformed her body. On her various social media platforms, including YouTube, Instagram, and Facebook, she shares all her tips and tricks to getting into the best shape of her life. In one viral video, she reveals that a fundamental part of her weight loss had to do with ditching 5 bad habits. “When I was going through that journey, there were a lot of things I was doing to try to lose weight that later I realized were actually making me gain weight. And I guarantee you're doing at least one of these,” she says in the video. 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 tactics.

1. Reduce Caffeine Intake

The first thing she started doing that had a huge impact on her losing weight? “I stopped ignoring the silent killer, and that silent killer is cortisol, which is our stress hormone,” she explains, adding that cortisol increases when you have an increase in caffeine, “which blew my mind because all the diet pills I was taking, the coffee diets I was doing, all of that was about having more caffeine to try to lose weight,” she says. “But when you increase your caffeine, it increases your cortisol. So my appetite was sped up and my metabolism slowed down and I ended up gaining way more weight.” She strongly suggests not taking diet pills or amping up your caffeine intake if you are trying to lose weight. One way to do this is to switch to a half-caffeinated drink as it will “allow you to lose more weight.” Or, she suggests just waiting until later in the day to have your coffee “because your cortisol is highest in the morning.”Caffeine can be very dangerous, “especially for someone with undiagnosed underlying heart conditions,” says Collingwood. “A cup or two of coffee is not a big deal, but when you add coffee and diet pills and pre-workout drinks and energy drinks, etc. it can add up to a whole lot of caffeine.” She also agrees that caffeine raises cortisol levels, “which when chronically high can be dangerous.”

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

2. Don’t Skip Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

The second thing she did was she stopped skipping breakfast. “This is something most women do when they're trying to lose weight. You think if you skip breakfast, you'll cut out some extra calories or you'll maybe just be able to wait a while and then you'll eat less throughout the day. But really when you skip breakfast, it actually makes you hungrier, it makes you make poor choices the rest of the day, and you end up gaining more weight,” she maintains. She claims that when she started eating breakfast again, she saw “such better results” with weight loss. If you are busy in the morning she recommends meal prepping overnight oats, “so you have something healthy you can grab and go.” She adds that when you eat breakfast, “it also helps lower those cortisol levels I was just talking about, so you're going to have an increase in your metabolism and see better results faster.” Collingwood agrees about breakfast. “I have found in myself and in clients throughout the years that most people make up for the calories not eaten when they skip breakfast and then some,” she says. “Some people lose weight initially when they skip breakfast but after a period of time the body adjusts by lowering metabolism and a plateau happens. Breakfast foods are typically high in nutrients so it is an excellent time to get whole grains, dairy, fruit, fiber rich foods, protein, and more.”

3. Stop Demonizing All Sugar

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

The third thing Katie did was she stopped “demonizing” all sugar. “I used to be a sugar crazy person where I would read every single label and if it had even a gram of sugar, I wouldn't eat it. And that wasn't really the right approach either because that stressed me out and made me crazy,” she said. It also led her “to eat a lot of sugar-free foods that had artificial sweeteners that can also slow down your metabolism,” she admits. Now, she mostly pays attention to the added sugars in foods versus natural sugars “The daily recommended amount of added sugar is only 24 grams, but the average American eats 68 grams of added sugar a day. That's crazy,” she points out. “So while I don't want us freaking out about counting every banana or apple we eat, it is really important that you pay attention to the added sugars in food because they add up so quickly and can completely destroy your weight loss goals.”Some added sugar is absolutely fine, notes Collingwood, “and most health organizations recommend no more than 10% of your calories coming from added sugars,” she says. “Natural sugars from fruit and milk have a lot of nutritional value associated with them and should not be counted when assessing sugar intake for the day. Added sugars also don’t fill you up and are often in foods that have very little nutritional value.”

Related: I Lost 10 Pounds in 50 Days with These 5 Changes

4. Stop Program Hopping

Katie_Dunlop2Love Sweat Fitness/Facebook

The fourth thing she stopped doing was “program hopping,” she reveals. “When I was first trying to lose weight, I was always grasping at straws, trying to just find something that I thought would be a quick fix. Like, ‘Oh, if I do this class, it's going to help me lose all this weight in a couple of weeks. Or if I do cardio for hours a day, I'm going to lose weight.’ And when I didn't see results within a week or two, I would change to the next thing and the next thing,” she explains, pointing out that the issue with this is that your body needs “consistency” to actually see results. “You're going to get the best changes and best results if you're consistent for at least two months. That doesn't mean you have to do the exact same workout every single day, but it means you need to have a consistent routine and program week after week for a minimum of two months to be able to see those results,” she says.

Doing a variety of exercises like resistance training and aerobic (zone 2 steady state and some HIIT) “is good to work different muscles and work in different zones of intensity,” says Collingwood. “That being said, going from workout to workout may not be good psychologically and when trying to establish a routine,” she points out. “Pick a few different things you like to do and follow a weekly schedule. For example, run one day, go to a cycle class one day, swim laps one day, do yoga one day, and lift weights a few days a week.”

Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert

5. Stop Trash Talking Yourself

Katie_Dunlop3Love Sweat Fitness/Facebook

The fifth and “truly, this made the biggest change” is that she “stopped trash talking” herself. “When you're in that place where you're feeling discouraged, you're feeling emotional, you don't like your physical body in the moment and the way that you've been treating it, it's really hard not to get down on yourself. It's hard not to beat yourself up. But what happens when you do that is you end up focusing on the person you were in the past, those behaviors that got you there, right? Maybe the overeating, that cycle of yo-yo dieting, and you focus too much on the past or maybe your current state, and that really does lead you to have more erratic weight loss,” she says. “You're going to go really hard for a little bit and then you'll get discouraged again and you'll go really hard and you end up, yo-yoing, that's exactly what I did for years and years and years. So what you need to do instead is you need to focus on that version of yourself that you want to become.”

Collingwood agrees. “Focusing on what your body is capable of is much more empowering than putting yourself down in front of the mirror or feeling bad when you can’t keep up with someone else at the gym,” she says. “Love yourself for your own abilities and don’t compare yourself to others. Celebrate the small wins along the way. Celebrate the accomplishments and focus on how you are improving and getting stronger instead of putting yourself down.”

💪🔥Body Booster: If you are a breakfast person, don’t skip it. Experts say that even though you may be cutting calories by refraining from the meal, you will likely make it up – and then some – later in the day.

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.Shutterstock

Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." 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 Lbs After Ditching 6 Bad Habits

Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Leah Groth
By Leah GrothJan 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.

Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 35 Pounds by Doing These 5 Things

Kiana Monle kianamonle
Copyright kianamonle/Instagram
Leah Groth
By Leah GrothFeb 22, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to achieve your weight loss goals? Kiana Monle is a holistic wellness influencer who dropped over 30 pounds and shares her tips and tricks on social media. In a new post, she reveals a few things she did to drop weight. “Before, I felt heavy. I was uncomfortable in my body and was sick of hovering around the same weight for years on end. I got sick and tired of being sick and tired! So I made some changes. BIG ones,” she says in the post, revealing five things she did to lose 35 pounds.

She Got Into a Calorie Deficit

The first thing she did was get into a calorie deficit. “For the first 6 months, I meticulously tracked my calories. I know this isn't for everyone, but it was so helpful to know how much I was eating, and how much I had left to play around with. IMO, this was the biggest game changer,” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

She Went “Back to Basics”

Next, she went “back to basics,” she says. “I used to eat a ton of sweets. It became a cycle, and my weight soared. To reset, I went back to the basics--whole foods , no cakes or cookies. Yes, that first few days were tough (almost caved for some insomnia cookies) but it was worth it. After a week or so I stopped craving so many sweets. I also started to enjoy whole foods more. I later re-introduced cakes, cookies, etc!”

She Exercised

She also started to exercise. “I've always been somewhat active when it came to workouts, but as someone who worked from home, I got maaaybe 1K steps in a day. To move more, I worked out 3X a week (doing @heatherrobertsoncom 's 12 week program) and later added walks 5X a week. Once I finished the plan, I did the second one for a bit before ditching, lifting altogether, and focused on cardio (my fave),” she says.

She Treated Herself to “Daily Fun Foods”

Next, she started treating herself to “daily fun foods,” she reveals. “I reset my palate, but I still kept things fun. My daily treat would be popcorn and a chocolate truffle (huge fan of both!).”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

She Focused on Consistency

Finally, she focused on consistency. “Daily commitment was key. For those first 6 months, when I lost 20 pounds, I would stick to my eating and workout plan. No cheat days, no going off script. I simply built in rest days, and if I ate out, I'd have it fit into my daily calories,” she writes.

She Is Now Focused on Balance

“Now as I maintain my goal weight, it's about finding balance,” she reveals at the end of the post. “It's not always easy, but I'm excited to document it here!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

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

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

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

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

8 Best Costco Foods for Losing Weight Shoppers Just Discovered

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

Shutterstock

Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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