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I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Try this full-body exercise circuit at home.

Leah Groth
By Leah GrothJun 04, 2024
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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FACT CHECKED BY Christopher Roback
Kiki_kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 04, 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

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos, she revealed the exercise circuit that helped her achieve all of her weight loss goals. “I lost 60 pounds training like this 3-4x week,” she writes in the video. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to explain how each of the exercises is helpful.

1. Cross Trainer Warm Up

@kikivirk

let’s Train Together on Tuesdays 🔥 SAVE + burn fat healthy besties 🫶🏽 #gymroutine #weighttrainingforwomen #weightlossworkout #strengthtrainingforwomen #weightlossmotivation #workoutsforbeginners ##fullbodyworkout

Kiki starts by warming up on the crosstrainer for 5 minutes and then moves on to her exercises. According to Gamble, warming up for a minutes – whether you walk or do the elliptical – is a good way to get your body ready for weight training.

2. Dumbbell Chest Press

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

Kiki starts with a dumbbell chest press, doing 8 reps and 3 sets. The exercise “mainly works pectoralis major (chest), anterior delt (front part of shoulder) and triceps (back part of arms)” says Gamble.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

3. Cable Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

Next up , cable lat pull downs. She does 15 reps and 3 sets. “The exercise works your back muscles aka, lats (hence the name) teres major, traps, and your biceps (front part of your arms)” says Gable. “This exercise can be done in many different variations.”

4. Single Leg Press

woman flexing muscles on leg press machine in gymShutterstock

Her third exercise is single leg press, 6 reps/side and 3 sets. The exercise “works your quads (front part of legs), glutes (booty), hamstrings (back of legs) and calves, depending on what you are trying to target more,” she explains, “If you want more glute than have your foot placement higher on the press for less knee flexion but if you want to hit more quads have your foot placement lower for more knee flexion.”

5. Reverse Dumbbell Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Then, she does reverse dumbbell lunges 8 reps/leg and 3 sets. “This is an excellent exercise for glute (booty growth) especially if you are trying to focus less on quads and more on glutes,” says Gable. “I would recommend doing them off of a step or some type of elevated surface to give your glute more of a stretch.”

6. Dumbbell Shoulder Press

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

She moves onto the dumbbell shoulder press, doing 8 reps/side and 2-3 sets. This works “mostly anterior delt (front part of shoulder) but also a little bit of your pecs and triceps,” says Gamble.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

7. Barbell Row

Athletic woman doing barbell rows in the gymShutterstock

Her last exercise is the barbell row, doing 6-8 reps and 3 sets. “It works your lats, traps, teres major, biceps and other smaller muscles in your back,” says Gamble.

💪🔥Body Booster: If you can afford it, investing in a session with a personal trainer is a great idea. Not only can they tailor an exercise to your fitness goals, but can also demonstrate how to properly do each exercise.

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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
✓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.

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

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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

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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

I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Kiki_kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 04, 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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos, she revealed the exercise circuit that helped her achieve all of her weight loss goals. “I lost 60 pounds training like this 3-4x week,” she writes in the video. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to explain how each of the exercises is helpful.

1. Cross Trainer Warm Up

@kikivirk

let’s Train Together on Tuesdays 🔥 SAVE + burn fat healthy besties 🫶🏽 #gymroutine #weighttrainingforwomen #weightlossworkout #strengthtrainingforwomen #weightlossmotivation #workoutsforbeginners ##fullbodyworkout

Kiki starts by warming up on the crosstrainer for 5 minutes and then moves on to her exercises. According to Gamble, warming up for a minutes – whether you walk or do the elliptical – is a good way to get your body ready for weight training.

2. Dumbbell Chest Press

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

Kiki starts with a dumbbell chest press, doing 8 reps and 3 sets. The exercise “mainly works pectoralis major (chest), anterior delt (front part of shoulder) and triceps (back part of arms)” says Gamble.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

3. Cable Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

Next up , cable lat pull downs. She does 15 reps and 3 sets. “The exercise works your back muscles aka, lats (hence the name) teres major, traps, and your biceps (front part of your arms)” says Gable. “This exercise can be done in many different variations.”

4. Single Leg Press

woman flexing muscles on leg press machine in gymShutterstock

Her third exercise is single leg press, 6 reps/side and 3 sets. The exercise “works your quads (front part of legs), glutes (booty), hamstrings (back of legs) and calves, depending on what you are trying to target more,” she explains, “If you want more glute than have your foot placement higher on the press for less knee flexion but if you want to hit more quads have your foot placement lower for more knee flexion.”

5. Reverse Dumbbell Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Then, she does reverse dumbbell lunges 8 reps/leg and 3 sets. “This is an excellent exercise for glute (booty growth) especially if you are trying to focus less on quads and more on glutes,” says Gable. “I would recommend doing them off of a step or some type of elevated surface to give your glute more of a stretch.”

6. Dumbbell Shoulder Press

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

She moves onto the dumbbell shoulder press, doing 8 reps/side and 2-3 sets. This works “mostly anterior delt (front part of shoulder) but also a little bit of your pecs and triceps,” says Gamble.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

7. Barbell Row

Athletic woman doing barbell rows in the gymShutterstock

Her last exercise is the barbell row, doing 6-8 reps and 3 sets. “It works your lats, traps, teres major, biceps and other smaller muscles in your back,” says Gamble.

💪🔥Body Booster: If you can afford it, investing in a session with a personal trainer is a great idea. Not only can they tailor an exercise to your fitness goals, but can also demonstrate how to properly do each exercise.

Nutrition & Diet

I Lost 60 Pounds With Help From Yoga and These Other Workouts

Shawndra_Sublett2
Shawndra Sublett
Leah Groth
By Leah GrothJun 23, 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.

Shawndra Sublett, Lead Teacher, YogaSix DTC, is a yoga instructor on a mission: To help other people become the best version of themselves while reaping the mental and physical health benefits of yoga. She herself lost a whopping 60 pounds by combining yoga with other workouts. “For me, the hardest part of my fitness routine is keeping it a priority. It is easy to make excuses, to get too busy, or to not have the energy to keep up with it,” she tells The Body Network. One of her main tools? She keeps her goals “small and achievable” and doesn’t beat herself up if she misses a workout. “Find a way to implement workouts with friends, try new activities that involve movement, get out of your comfort zone and make it an activity that's enjoyable instead of something to check off your list,” she says. Here are some of the workouts that helped her achieve her weight loss goals.

She Has a “Hybrid Workout Routine”

Shawndra_Sublett3Shawndra Sublett

Shawndra doesn’t rely on a single workout to keep her mentally and physically fit. “I have come to love a hybrid exercise routine! I think that variety in your fitness is key to success,” she tells us.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Strength and Weight Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Outside of my daily routine, I have found tremendous benefit from implementing a weight lifting routine three times a week,” she says. “This helps keep up my overall strength and has supported my day to day functionality overall.” Her exercises included shoulder presses, to “build overall shoulder size and development,” side lateral raises to make her waistline smaller, body weight squats, and “effective” move that “can be done anywhere and work the entire body and so many variations,” and planks, which also “can be done anywhere, target the entire body, strengthens the core” and can be done in “so many variations.”

Hot or Power Yoga

Shawndra_SublettShawndra Sublett

She also takes a hot or power yoga class “to jumpstart my day, regulate my mood, set my mind up, and increase my overall heart health,” says Shawndra.

Walks

Woman walking cross country and trail in autumn forestShutterstock

Shawndra also gets her steps in. “It is a critical component for me to get outside and walk my dog a couple miles at lunch daily. This helps break the day, allows time for fresh air and sunshine and is a mood boost mid-day,” she says.

Deep Stretch

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Shawndra makes sure to stretch. “To counter the energy, I implement a deep stretch routine (often times with red-light therapy) to slow down, recenter myself, and release any mental and physical stress I've accumulated throughout the day,” she says.

Related: Brittany Lupton Shows Off Abs in “Full Body Burn” Workout Video

Adding New Fitness Activities a Few Times a Month

Shawndra-Sublett4Shawndra Sublett

In addition to these exercises, Shawndra “loves” implementing a new fitness activity two to three per month, “hiking, paddle boarding, rock climbing, you name it, I'm there,” she says. “As an adventure seeker myself, I find so much joy in learning new things and pushing my limits. Exercise is a gift! I've cultivated a life around fitness, mobility, and movement. Keep it fun!”

💪🔥Body Booster: In addition to your gym workouts and other regular exercise routines, try incorporating a few new calorie blasting activities into your routine to keep things fresh and exciting.

Shawndra is passionate about bringing her offerings to the community and stands as a reminder that ANYONE can achieve their goals with the right support system. Mention this article and join her for a FREE class as her guest at YogaSix DTC.

Nutrition & Diet

She Dropped 60 Pounds in 3 Months, Here’s How

Samantha_Costa6
Samantha Costa/YouTube
Leah Groth
By Leah GrothJun 27, 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
✓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.

If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.

Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

Woman,,Balance,Weight,Scale,health,scalesShutterstock

Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

ChickenGrill,grilled,bbq,breast,meat,proteinShutterstock

Amping up your protein intake may help you lose weight. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

Samantha_Costa5sam.costaa/Instagram

“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothJan 30, 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 trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

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

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

10 Insider Tips to Know Before Taking Ozempic

Karli_Sine karli.sine
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
Copyright karli.sine/Instagram/Shutterstock
Leah Groth
By Leah GrothFeb 27, 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 considering going on a weight loss drug to drop pounds? You should know a few things before doing so, says one experienced weight loss warrior. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she opens up about her journey, revealing some insider tips on how to maximize weight loss and minimize side effects. “You’re starting your GLP-1 journey and ready to see big changes?” she writes. “Here are some things that aren’t in every post or pamphlet—but you’ll wish you knew them! I speak from experience!!! I lost 55 lbs taking Semaglutide! Your journey will be unique, and I want to make sure you’re set up for success.”

The First Months are Introductory Doses

The first thing to know is that the first months are introductory doses. “GLP-1s like Semaglutide and Tirzepatide aren’t a race. Starting with a lower dose helps your body adjust, reduces side effects, and builds a solid foundation for results. Don’t expect weight loss after a week or even a month, you JUST started!” she writes.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Stay Hydrated But With Electrolytes

Next, hydration is key. “Increased water is crucial, but plain water isn’t enough. GLP-1s slow gastric emptying, so add electrolytes to prevent fatigue and headaches,” she says.

Protein is Non-Negotiable

You also need to make sure you are consuming enough protein. “With reduced appetite, protein intake often drops, risking muscle loss. Aim for 90–120g daily, and prioritize it at every meal to preserve lean muscle while losing fat,” she writes.

RELATED:20 Possible Ozempic Side Effects

Resistance Training MATTERS

You need to resistance train if you want to maximize weight loss. “GLP-1s give you a leg up, but strength training will improve results, reduce loose skin, boost energy levels and help protect your muscles,” she writes.

Side Effects? Prep Ahead

Side effects are inevitable, but prepping ahead can minimize them.

  • Nausea: “Keep ginger chews or peppermint oil handy. Get Zofran if possible for the bad days,” she suggests.
  • Constipation: “Magnesium glycinate and high-fiber foods like Inulux Fiber can help,” she says.
  • Fatigue: “B12 or NAD+ injections can be game changers,” she notes.

It’s Not Just About Weight Loss

Going on a weight loss drug will do more than help you lose weight. “GLP-1s improve insulin resistance, lower inflammation, reduce cravings, and even improve cardiovascular health. Celebrate all the wins, not just the scale,” she writes.

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

Expect Plateaus

Your weight may plateau. “They’re normal and don’t mean failure. Use plateaus as a time to reassess nutrition, hydration, and activity. Try a new injection site or upping your water!” she says.

Consistency Is King

Stay consistent. “Weekly doses are ideal, so stick to the same day and time to stay on track. Set alarms or reminders if needed,” she suggests.

RELATED:20 Things to Avoid While on Ozempic

Prepare for Questions or Judgement

People might ask you a lot of questions about weight loss drugs, or even judge you. “Educate yourself on how it works—it’s not a shortcut; it’s science. Confidence in your choice shuts down negativity,” she says.

Stay the Course Post-Goal

And lastly, stay the course even after you hit your weight loss goal. “GLP-1s aren’t a ‘one and done’ solution. Many people stay on low doses long-term to maintain insulin resistance, reduce cravings, or prevent weight regain,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 80 Pounds on Ozempic: 5 Side Effects

Sherry Steele sherry.anna.shares
Copyright sherry.anna.shares/Instagram
Leah Groth
By Leah GrothFeb 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you considering going on Ozempic or another GLP-1 weight-loss drug? Understanding the side effects is essential before going on any type of medication. Sherry Steele is an influencer who has been on a GLP-1 medication for about a year and has lost 80 pounds, according to one of her most recent posts. In a recent Instagram video, she reveals the side effects she has come across while on the drug. “What side effects have I experienced on a GLP-1 in the last 11 months in no particular order?” she writes.

People Regularly Ask Her About Ozempic Side Effects

She starts by saying that lots of people are curious about what to expect while on a weight loss drug. “Side effects is one of the most common questions I get so I thought I’d put it all in one place,” she says.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Headaches

The first side effect? “I experienced a headache in the beginning. I dealt with a headache for months and managed it with fluids, sleep, over-the-counter meds, and supplements,” she says.

Nausea

The second side effect she experienced is a common one, nausea. “I only experience nausea ever so slightly the very first day. This is a common side effect and I really just didn't experience it,” she says.

Constipation

She also had trouble with constipation. “This gets managed as my body gets used to increased doses, adequate amounts of water and fiber, and supplements,” she says.

RELATED:20 Possible Ozempic Side Effects

Food Noise Quieting

“My favorite side effect, food noises,” she says, noting that the medication helps keep “food noise is at bay,” which is key for weight loss. “I've always known how to lose weight. This side effect helps me to actually accomplish the weight loss through diet,” she says.

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

Slightly Blurred Vision

“One side effect (unusual) that I did not mention in the reel is how I’ve experienced sugar drops,” she added in the caption of the post. “I can tell because there have been a handful of times where my vision has slightly blurred, and I felt better upon getting some sugar into my system, which I have spoken to my doctor about and I now go for protein. I have also tested my fasting glucose a couple of times and it’s been in the 40s. This is not a chronic issue and can be managed by diet (another reason I’m working with a RD). I think it’s also important to note that I experienced some sugar drop issues prior to ever being on the meds. I’m just thinking the meds could be enhancing that.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Coach Transformed Body at 40 by Ditching CrossFit

Kathe Martin nutrition.by.kathe
Copyright nutrition.by.kathe/Instagram
Leah Groth
By Leah GrothFeb 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you training hard and taking extreme measures with your diet but can’t seem to lose weight? You might need to tone things down, one expert says. Kathe Martin is a certified nutrition coach who helps women transform their bodies via nutrition and exercise. In a new post, she shares her dramatic before-and-after photo, revealing how she smartened up her approach to losing weight. “Transformation Over 40—But It Didn’t Happen Overnight,” she writes in the caption, revealing the simple tactics she used to lose weight. “The key? Dialing in my nutrition and training smarter, not harder,” she writes. Here is what she did:

There Is No Quick Fix

“This isn’t a 6-week challenge or a quick-fix diet. This is years of consistency, trial and error, setbacks, and breakthroughs. Progress wasn’t linear—I had my ups and downs, moments of doubt, and times when I felt like I was doing everything right but still wasn’t seeing the results I wanted,” she writes.

She Dialed in Her Nutrition

“The real shift happened when I finally dialed in my nutrition. No more extreme dieting, no more chasing quick fixes—just fueling my body in a way that actually worked for me,” she continued.

She Changed Her Approach to Fitness, Running Less

She also had to change her approach to fitness. “And as much as I love running, I had to face a hard truth: more wasn’t always better. I used to run five days a week, thinking that was the key to getting lean, but in reality, I needed more balance,” she writes.

Now She Runs Twice a Week

She now balanced cardio with strength. “Now, I still run (because I love it and always will! 🏃♀️), but just twice a week (only during race season), while making lifting the priority.”

She Lifts Weights and Does Low-Intensity Workout

She also started lifting weights. “Strength training and low intensity gave me the results I had been chasing for years,” she reveals.

She Used to Do CrossFit

“I was never this strong or this lean in all my years of CrossFit. I worked hard, but I was constantly under-fueling, overdoing cardio, and stuck in the mindset that more was better. Turns out, smarter was better,” she admits.

It Takes Time and Commitment

“So if you’re feeling stuck, frustrated, or like your progress isn’t happening fast enough—just know, this takes TIME. But if you stay consistent, work smarter (not harder), and trust the process… the results WILL come.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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