Skip to content
Nutrition & Diet
✓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.

I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks

Weight loss coach claims she ate more to lose more.

Leah Groth
By Leah GrothApr 26, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
thecertifiedhypegirl
thecertifiedhypegirl/Instagram
Leah Groth
By Leah GrothApr 26, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Ana, who uses the TikTok handle, @thecertifiedhypegirl, is a weight loss influencer and coach who lost 80 pounds. Her videos reveal the things that worked for her in terms of weight loss and what didn’t. In one of her viral videos she revealed her best secrets that allowed her to lose weight while enjoying the foods that she loves and living her best life. 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. Drink a Lot of Water

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

“The first thing I want you to do is drink a s**t ton of water,” she suggests. “Now, I'm not just talking a glass, I'm talking a lot of water, like so much water that you're peeing all day long.” She explains that you should weigh yourself, “see how much you weigh” and “drink half of that in ounces of water. A lot of water.” Collingwood agrees that staying hydrated is good for overall health and can assist in weight loss. “Sometimes hunger is disguised as dehydration,” she says. Another perk of H20? “Water is also good for digestion.”

Related: 3 Simple Weight Loss Tips You'll Wish You Knew Sooner

2. Eat a Lot…Of Veggies

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

She also says that “eating a lot,” will help you lose weight. “You need to eat a lot of foods of what you love that are essentially really low in calories. Get out that recipe book. Get onto Google. Do whatever you need to do to find recipes of vegetables that you love. The more vegetables, the more water, the more weight loss.” Collingwood agrees that a full plate of food is very satisfying both physical and psychologically. “Vegetables are the lowest calorie foods and they also contain water and fiber, both of which are filling,” she says. “I think the fiber in the vegetables is more important than the water content. Fiber is undigestible plant matter. You eat it and it gives you volume in your stomach to keep you full and your body stays satiated while it tries to digest it.”

3. You Can Cheat on Occasion

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

Cheating is also part of her approach to weight loss. “That's not saying you can't enjoy your occasional pizza or your occasional beer,” she added. Collingwood agrees that balancing your meals is a good idea. “I don’t call it ‘cheating’ but rather balancing the lower calorie foods with some high calorie/empty calorie foods,” she says. “When you are having pizza, beer, alcohol, dessert, etc. it is also a matter of portion control. You can undo 6 days of good in one just meal or day.”

Related: She Lost 55 Pounds in One Year: 5 Tips to Become “Unrecognizable”

4. Write Down Everything You Eat

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

Ana also suggests writing everything down. “You need to track what is going into your body so that your mind can be aware of what your body is consuming,” she says. “It's not enough to say, ‘Oh, well, I'll remember what I had.’ No, you won't. You got so much to remember during a day. You ain't going to remember everything that you ate, so just get a piece of paper, get a pen, and write it down.” Collingwood thinks that keeping track of what you are eating, and assigning calorie values, is a great idea. “Writing down what you eat (and how much!) is excellent accountability,” she says. “You can also keep track of your mood, energy levels, sleep, activity, and more and see how it might relate to your food choices.”

5. Weigh Yourself Daily

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

“The last piece of the puzzle is you're going to want to weigh yourself every single morning,” says Ana. “You want to see what happened yesterday. You want to see if it worked or if it didn't, and make tweaks as the days go on.” While weight fluctuates a couple of pounds day to day, Collingwood does agree with weighing regularly – at least 1 to 2 times per week. “What you did yesterday is not likely to show up on the scale the next day already, but over a few days and weeks you will see the results of your habits,” she says.

Related: 3 Proven Methods to Get the Body You Want in 2024

6. She Suggests Trying It For a Week

ana_thecertifiedhypegirl2thecertifiedhypegirl/Instagram

“I want you to try that for at least a week and come let me know how you did. And if there's only one thing you can take away from watching this video, if you only remember one thing, it's that more water equals more weight loss. Trust me, I'm not lying,” Ana concludes. Collingwood takes it a step further. “I always encourage people to practice new habits for several weeks before expecting to see major results,” she says.

@thecertifiedhypegirl

Try it and tell me if it worked 💪🏼 #weightlosscheck #weightlosstransformation #weightlosstipsforwomen #howtoloseweight #easyweightlosstipsandtricks #easyweightlosstips

💪🔥Body Booster: Eating more of the right foods, especially fibrous veggies and lean proteins, and drinking a lot of water will help you feel more full so you will end up eating less.

proteinsustainable weight losssuccess stories & transformationsweight loss

More For You

Nutrition & Diet

I Lost 100 Pounds Eating the Foods in My New Cookbook

Ilana_Muhlstein2
Ilana Muhlstein
Ilana Muhlstein
By Ilana MuhlsteinMay 31, 2024
Ilana Muhlstein
Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and bestselling author of You Can Drop It! is the creator of the 2B Mindset weight-loss program.
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.

As a registered dietitian who lost a hundred pounds and kept it off, I know the struggle of weight loss all too well. It started at a young age, with summers spent at weight loss camps and school years marked by yo-yo dieting. This cycle continued for years, leading me to a point where I was 215 pounds at just five feet two inches tall.

The constant battle with weight took a toll not only on my body but also on my self-esteem. But it was this very struggle that ignited my passion for nutrition and set me on a path to discover a sustainable way to lose weight. Now, as a Registered Dietitian with a Master's degree in Nutrition and Dietetics, my ideas have worked for literally thousands of people, through my work as a nutritionist and best-selling author of You Can Drop It!, the book based on my successful 2B Mindset program.

Now, I’ve encapsulated those principles into my new cookbook, Love The Food That Loves You Back, featuring 100 recipes that serve up big portions and super nutritious food. Here's a sneak peek about how the foods can work for you—and a mouth-watering dessert-for-breakfast recipe at the end.

1. You Don’t Have to Give Up Great Taste to Lose Weight

,pan,pot,stove,kitchen,Cooking,Lunch,Preparing,Shutterstock

Love The Food That Loves You Back is filled with recipes that are not just healthy but delicious and satisfying. They reflect my journey and philosophy: you don't have to give up great taste to lose weight. In fact, I believe in eating high-volume, low-calorie foods that allow you to enjoy hearty portions without the guilt. These are the recipes that helped me transition from a lifestyle of takeout and fast food to one where I could still enjoy eating and see progress on the scale. In the cookbook, you'll find an array of recipes that cater to all meals of the day, for all members of your family. These recipes are the embodiment of my weight loss journey and my professional knowledge as a dietitian. They are designed to help you lose weight without feeling like you're on a diet.

Related: 12 Best Foods For Women to Build Muscle

2. How to Eat Food and Lose Weight

love_the_food_that_loves_you_back_book_coverPhoto: Gabriel Mendoza Weiss / Design: Elina Diaz

Losing 100 pounds was just the start of my journey. The real success has been in maintaining that weight loss and helping others do the same. Through my cookbook and the 2B Mindset program, I want to share the joy of eating well and living healthily. I believe that everyone deserves to love the food they eat and to love the way they feel. Here are the cornerstones of Love The Food That Loves You Back in a nutshell:

1. Embrace Healthy Foods and Transform Your Relationship with Food: You can shift from using food as a coping mechanism for emotional distress to celebrating it through healthy, delicious recipes.

2. Eat Smart, Not Less: I advocate for choosing nutrient-rich foods over merely reducing food quantity.

3. Prioritize Vegetables and Proteins: I emphasize the importance of incorporating more vegetables and proteins, often overlooked in the typical American diet.

4. Break Food Myths: Let's debunk the myth that tasty food is unhealthy and show how nutritious food can also be delicious.

5. Recognize the Holistic Impact of Food: Let's acknowledge the profound influence of food on overall health, including gene expression, microbiome, and brain chemistry.

6. Encourage Creative and Mindful Cooking: I hope to inspire creativity in the kitchen and promote mindful consumption with tools and methods for balanced serving sizes. I believe in offering a range of serving size suggestions to cater to different body types and needs.

7. Encourage a Responsive Eating Approach: Unlike other restrictive "diet" cookbooks, I recommend eating more if still hungry, focusing on vegetables and proteins, and introduce the “More? Sure!” Model for smart filling up.

As you can see, the goal of Love The Food That Loves You Back is to help you enjoy your favorite foods and flavors while improving your eating habits and mindset. It’s about learning to crave nutritious foods, not just tolerate them. I want to inspire you to get creative in the kitchen with recipes that taste like comfort food and make you feel amazing. Remember, this is not a weight loss book, but a journey to love the foods that genuinely love your body back.

3. These Meals Were the Cornerstone of My Weight Loss Journey

Ilana_Muhlstein1Ilana Muhlstein

I'm thrilled to share with you the very meals that have been a cornerstone of my weight loss journey. The cookbook kicks off with breakfast – it's not just the first meal of the day; it's a celebration of a fresh start. I've packed in recipes like Chocolate Cream Rolls, Protein Oats, and a game-changing Tempeh BLT. Or try Seasonal Breakfast Boats, featuring the exotic tastes of papaya and sweet potato. Make them a morning ritual that'll have you feeling full, reducing those 11 am cravings.

But wait, there's more! You'll discover a world where veggies become your new best friends. I'm talking about dishes like Thai Peanut Hearts of Palm Spaghetti and Eggplant Sesame Noodles – meals that'll make you rethink everything you thought you knew about plant-based eating. And for my fellow crunch enthusiasts, the Roasted Wonders section is a treasure trove. You’ll make Eggplant Parm Fries and Air Fried Mini Bell Peppers. This isn't just about eating well; it's about loving every bite along your journey to health and happiness.

Related: 14 Ways to Get Back in Shape

4. Here’s One of My Favorite Recipes From the Book

CHOCOLATE_CREAM_ROLLSCorinne Quesnel / Love The Food That Loves You Back

CHOCOLATE CREAM ROLLS

Who wouldn't want "cake" for breakfast???

Serves 2

Ingredients

2 bananas

4 eggs

1 tsp. vanilla extract

1½ cups plain Greek yogurt (nonfat or 2 percent) or dairy-free “Greek style” yogurt

1 tbsp. cocoa powder

Pinch of salt

1 tbsp. honey, maple syrup, or monk fruit (or use stevia drops to taste)

Directions

  1. Preheat oven to 350 F. Cover a rimmed baking sheet or rectangle cooking dish with parchment paper and spray with oil.
  2. Blend bananas, eggs, and vanilla extract in a blender. Pour batter on to the baking sheet and bake for 25 minutes.
  3. In the meantime, whip the yogurt with the cocoa powder, salt, and sweetener of choice in a bowl and set aside.
  4. Allow the sheet pan banana “cake” to cool. When cooled, spread the yogurt topping evenly over the sheet pan. Slice lengthwise down the center and roll. Serve along with berries and enjoy.

Note: Stores well covered in the refrigerator, so you can prep the recipe in advance and enjoy the second serving on the next day.

Love The Food That Loves You Backis available now on Amazon or wherever books are sold. Ilana Muhlstein, creator of the 2B Mindset and author of You Can Drop It!, holds a Bachelor of Science degree in Nutrition and Dietetics, a Registered Dietitian License, and a Master's degree in Nutrition and Dietetics. Her expertise lies in nutrition and weight management, particularly in pediatric obesity, metabolic syndrome, healthy eating, and lifestyle choices. She also specializes in nutrition education and counseling.

Nutrition & Diet

Coach Lost 80 Pounds by Following 1 Food Rule

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/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:

Are you struggling to lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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

Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Lost 80 Pounds by Doing These 5 Things

Jess Dukes mrsdukesfitspo
Coach Lost 80 Pounds by Following One Simple Food Rule
Copyright mrsdukesfitspo/Instagram
Leah Groth
By Leah GrothMar 03, 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.

Do you have a significant amount of weight to lose? Start your journey by making a handful of changes, suggests one expert. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals five things she “wish people knew” about losing weight. “These 5 things will change everything,” she maintains.

You Can Do It Fast, Or Right

Number one? “You can do it fast, or you can do it right,” she says. “The fast way? Crash diets, over-exercising, obsessing over numbers—leading to burnout, frustration, and starting over again. The right way? Discipline, consistency, and a balanced lifestyle. It’s not flashy or instant, but it works—and it lasts.”

Small, Consistent Efforts Beat Extreme, Occasional Ones

“Small efforts, done daily, beat extreme efforts, done occasionally,” she continues. “Even 5-10 minutes a day will take you further than a single all-out workout once a week. Progress isn’t about going hard—it’s about showing up again and again.”

Counting Calories Isn’t a Secret Weapon

Number three? “Counting calories isn’t the secret weapon,” she says. “Your body is smarter than an app. Instead of obsessing over numbers, start listening to your hunger cues. Are you eating because you’re hungry—or because you’re bored, stressed, or emotional? Slow down. Eat with intention. Trust your body, and it will work with you, not against you.”

The Scale Doesn’t Define Your Progress

Don’t let the scale define your progress. “It’s one tool—but it doesn’t tell the whole story. Instead of fixating on a number, ask yourself: Do I feel stronger? More energized? Happier? How do my clothes fit? Real progress is about more than weight—it’s about who you’re becoming,” she says.

Start Small and Stack Your Wins

And, number five, “Start small. Stack your wins,” she recommends. “You don’t have to flip your whole life upside down. Start with one habit—drink more water, add a veggie to every meal, take a 10-minute walk. Nail it, then build from there. Small wins create momentum, and momentum creates results.”

She Also Swears By a Food Rule: There Are No Off Limit Foods

In another recent post, she shares her one food rule. “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

One Food Can’t Ruin Your Progress

“Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it,” she says.

You Stop Craving Foods When You Don’t Deprive Yourself

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she continues. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

Plan Treats Intentionally

She is also intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food and Focus on How They Make You Feels

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says. Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. 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 80 Pounds Eating What I Love & Here Are My Simple Tricks

thecertifiedhypegirl
thecertifiedhypegirl/Instagram
Leah Groth
By Leah GrothApr 26, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Ana, who uses the TikTok handle, @thecertifiedhypegirl, is a weight loss influencer and coach who lost 80 pounds. Her videos reveal the things that worked for her in terms of weight loss and what didn’t. In one of her viral videos she revealed her best secrets that allowed her to lose weight while enjoying the foods that she loves and living her best life. 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. Drink a Lot of Water

Pouring,Soda,Water,Into,Glass,On,Wooden,Table.Shutterstock

“The first thing I want you to do is drink a s**t ton of water,” she suggests. “Now, I'm not just talking a glass, I'm talking a lot of water, like so much water that you're peeing all day long.” She explains that you should weigh yourself, “see how much you weigh” and “drink half of that in ounces of water. A lot of water.” Collingwood agrees that staying hydrated is good for overall health and can assist in weight loss. “Sometimes hunger is disguised as dehydration,” she says. Another perk of H20? “Water is also good for digestion.”

Related: 3 Simple Weight Loss Tips You'll Wish You Knew Sooner

2. Eat a Lot…Of Veggies

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

She also says that “eating a lot,” will help you lose weight. “You need to eat a lot of foods of what you love that are essentially really low in calories. Get out that recipe book. Get onto Google. Do whatever you need to do to find recipes of vegetables that you love. The more vegetables, the more water, the more weight loss.” Collingwood agrees that a full plate of food is very satisfying both physical and psychologically. “Vegetables are the lowest calorie foods and they also contain water and fiber, both of which are filling,” she says. “I think the fiber in the vegetables is more important than the water content. Fiber is undigestible plant matter. You eat it and it gives you volume in your stomach to keep you full and your body stays satiated while it tries to digest it.”

3. You Can Cheat on Occasion

Neapolitan,Pizza,With,Spices,,Tomatoes,And,Cheese,Mozzarella,On,DarkShutterstock

Cheating is also part of her approach to weight loss. “That's not saying you can't enjoy your occasional pizza or your occasional beer,” she added. Collingwood agrees that balancing your meals is a good idea. “I don’t call it ‘cheating’ but rather balancing the lower calorie foods with some high calorie/empty calorie foods,” she says. “When you are having pizza, beer, alcohol, dessert, etc. it is also a matter of portion control. You can undo 6 days of good in one just meal or day.”

Related: She Lost 55 Pounds in One Year: 5 Tips to Become “Unrecognizable”

4. Write Down Everything You Eat

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

Ana also suggests writing everything down. “You need to track what is going into your body so that your mind can be aware of what your body is consuming,” she says. “It's not enough to say, ‘Oh, well, I'll remember what I had.’ No, you won't. You got so much to remember during a day. You ain't going to remember everything that you ate, so just get a piece of paper, get a pen, and write it down.” Collingwood thinks that keeping track of what you are eating, and assigning calorie values, is a great idea. “Writing down what you eat (and how much!) is excellent accountability,” she says. “You can also keep track of your mood, energy levels, sleep, activity, and more and see how it might relate to your food choices.”

5. Weigh Yourself Daily

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

“The last piece of the puzzle is you're going to want to weigh yourself every single morning,” says Ana. “You want to see what happened yesterday. You want to see if it worked or if it didn't, and make tweaks as the days go on.” While weight fluctuates a couple of pounds day to day, Collingwood does agree with weighing regularly – at least 1 to 2 times per week. “What you did yesterday is not likely to show up on the scale the next day already, but over a few days and weeks you will see the results of your habits,” she says.

Related: 3 Proven Methods to Get the Body You Want in 2024

6. She Suggests Trying It For a Week

ana_thecertifiedhypegirl2thecertifiedhypegirl/Instagram

“I want you to try that for at least a week and come let me know how you did. And if there's only one thing you can take away from watching this video, if you only remember one thing, it's that more water equals more weight loss. Trust me, I'm not lying,” Ana concludes. Collingwood takes it a step further. “I always encourage people to practice new habits for several weeks before expecting to see major results,” she says.

@thecertifiedhypegirl

Try it and tell me if it worked 💪🏼 #weightlosscheck #weightlosstransformation #weightlosstipsforwomen #howtoloseweight #easyweightlosstipsandtricks #easyweightlosstips

💪🔥Body Booster: Eating more of the right foods, especially fibrous veggies and lean proteins, and drinking a lot of water will help you feel more full so you will end up eating less.

MSN Feed - Slideshow

Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Daily Habits That Melt Body Fat in 30 Days

keith ozment fit coaching
​Egg & Cheese McMuffin
Keith_Ozment_keithozment_fitcoaching
Leah Groth
By Leah GrothMar 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:

Are you trying to shape up this spring? Incorporating a handful of healthy habits will help you achieve your goals. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new Instagram video, he reveals his top fat-burning and weight loss habits. “For the next 30 days focus on these 5 things and watch the body fat melt away,” he writes in the post.

Daily Walks

Daily walks are his top habit to add. “Simply walking more is like adding jet fuel to your metabolism!” he says. “Do this: Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!) Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks! My favorite: Walk for 3 minutes then jog for 1 minute intervals.”

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

Hydrate

His next habit is hydration. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he says. “Do this: I want you to purchase a 24 pack of bottled water and grab two bottles on the way out the door each morning. Drink those two bottles before noon every day.”

Track Your Food

Next, start tracking your food. “Simply eating ‘healthier’ isn’t enough. Awareness is key,” he says. “Do this: Use MyFitnessPal to track everything you eat. Most people realize they’re overeating calories and under-eating protein. Awareness = results.”

Plan and Prepare

Planning and preparation is also key. “Failing to plan is planning to fail! Meal prep saves time and keeps you consistent,” he writes. “Do this: Use the meal and recipe discovery section inside My fitness pal to create yourself a meal plan. Use Instacart for grocery delivery or pickup.”

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

Resistance Training

His final habit for fat loss is resistance training. “Building muscle = burning more calories, even at rest. Plus, it gives you the ‘toned’ look you’re after. Without it? You risk becoming ‘skinny fat,’” he writes. Do this: Train at least 3x a week. Try a simple push, pull, legs split. 3 sets of each. 8-12 reps.

  • Push: Push-ups, chest press, shoulder press, triceps
  • Pull: Deadlifts, pull-ups, bicep curls
  • Legs: Squats, leg extensions, calf raises.
Or.. to simplify it even more, do 25 push-ups and 50 body weight squats every day for 30 days.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Crucial GLP-1 Tips From Weight Loss Doctor

Dr. Kevin Joseph
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
Alek Korab
By Alek KorabMar 26, 2025
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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.

Struggling to win the battle against stubborn weight despite countless diets and exercise regimens? You're far from alone. For millions facing similar challenges, GLP-1 medications like Ozempic and Mounjaro represent a promising new chapter.

Dr. Kevin Joseph, an internal medicine physician specializing in cellular medicine and longevity, brings a unique dual perspective to this conversation. Having personally lost over 140 pounds using GLP-1 agonists, he combines professional expertise with firsthand experience. Follow his essential first steps to set yourself up for success on your GLP-1 journey.

1. Build a Strong Provider Relationship

The foundation of your GLP-1 success begins with finding the right healthcare partner. "I don't mean a random PCP that your insurance covers. I don't mean going through a telehealth company and having a 10-minute meeting with a physician for a flat fee just to get a prescription," explains Dr. Joseph.

Instead, he emphasizes finding "a provider that you've built a relationship with that knows your body almost as well as you know your body."

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

Your Treatment Should Be Custom-Made

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Dr. Joseph stresses that medicine should be "very individualized" and "fine-tuned and specific for that person." A provider who truly listens to your concerns creates the support structure needed for every step that follows.

Too often, providers brush aside patient complaints, but Dr. Joseph believes this personalized relationship is the foundation for success.

2. Start with the Lowest Effective Dose

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

When beginning GLP-1 medications, patience and precision with dosing are crucial. "Go low and go slow," advises Dr. Joseph. "Start at the lowest dose possible that gives you a noticeable benefit."

RELATED:20 Possible Ozempic Side Effects

Watch for These Positive Signs

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

For weight loss patients, he recommends finding the minimum dose that either allows you to "see the scale continuously go down" or creates "a noticeable effect on food noise and food intake." This approach, Dr. Joseph explains, "allows you to minimize the side effects while optimizing the benefits and the results."

Consider Micro-dosing Options

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

If you're using compounded medication, he notes the potential for more precise micro-dosing, though this should always happen "under the guidance of a healthcare provider." Dr. Joseph has created comprehensive resources on micro-dosing for patients who want to discuss this option with their providers.

3. Trust Your Body's Signals

Woman at home suffering from menstrual pain, having cramps. Close up of woman holding abdomen, endometriosis, and conditions causing pain in tummy.Shutterstock

No one understands your body better than you do—which is why Dr. Joseph considers listening to these signals a critical step. "If you feel like something is off, please tell me right away," he advises patients.

"Please don't ever feel like even the slightest thing that you know in the back of your head... is off but you don't want to bother me."

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

Small Warnings Can Prevent Big Problems

Shot of beautiful female doctor talking while explaining medical treatment with digital tablet to patient in the consultation.

Shutterstock

Dr. Joseph believes these early warnings, combined with medical knowledge, could identify "a big red flag" or "sign of impending issues" that might be addressed proactively.

He underlines that feeling uncomfortable with your dose or experiencing unusual symptoms beyond common side effects warrants immediate discussion with your provider. Never hesitate to advocate for yourself if something doesn't feel right with your medication.

4. Prepare for Appetite Changes and Side Effects

Rear View Of Young Woman Looking In Fridge At Kitchen, hunger​Not Viewing Hunger as the EnemyShutterstock

Proactive preparation can significantly smooth your first weeks on GLP-1 medication. "When you first start a GLP-1 agonist, you might lose a lot of your appetite," Dr. Joseph warns. He recommends having "protein shakes or meal replacement shakes that you can hopefully slowly sip on throughout the day" to maintain essential nutrition when food holds little appeal.

Electrolytes Are Absolutely Essential

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,AShutterstock

Even more critically, Dr. Joseph strongly emphasizes electrolyte preparedness: "Please, please, please have electrolytes on hand." He shares that he recently had "two patients within three days of each other that were hospitalized" after increasing to maximum doses and experiencing severe dehydration. This dehydration affected their kidney function and heart rhythm.

RELATED:20 Things to Avoid While on Ozempic

Stay on Top of Your Lab Work

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

Regular lab work and maintaining hydration are essential safeguards, particularly when increasing doses. If you have pre-existing kidney issues, Dr. Joseph advises consulting your provider before starting electrolyte supplements.

5. Focus on Your Personal Journey

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

The final crucial step involves protecting your mental approach to treatment. "Don't listen to others, don't compare yourself to others," Dr. Joseph advises. When beginning his own GLP-1 journey, he only told his wife, noting, "if you do not have a support system like that... you don't need to tell anybody about this."

Beware of Comparing Yourself to Online Success Stories

Angry screaming sad upset girl in outdoors street coffee shop wooden cafe sitting with modern laptop pc computer, disturb problem during free time. Mobile Office. Lifestyle freelance business conceptShutterstock

Dr. Joseph cautions against comparing your results to dramatic online success stories, which are often outliers. "You will get to your goal," he assures, explaining that "some people might need a higher dose" while others "might not do well on semaglutide and they need tirzepatide instead."

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Remember the Invisible Benefits

The doctor looks at the kidney hologram, checks the test result on the virtual interface and analyzes the data. Kidney disease, stones, innovative technologies, medicine of the futureShutterstock

Dr. Joseph reminds patients that even without dramatic scale changes, "you are metabolically optimizing your body... improving your insulin resistance, improving your kidney function, improving your cardiac health."

Dr. Joseph concludes with confident encouragement: "Starting on a GLP-1 is the greatest thing you could do for your life and for your health. I truly believe that you will thank yourself... because your health will be in a much better place than it was six months or a year ago." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Emily Daugherty Wellness
Copyright Emily Daugherty Wellness/YouTube
Christopher Roback
By Christopher RobackMar 26, 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.

We all struggle to find time for exercise in our busy lives. What if you could improve your fitness with just five minutes a day? Emily Daugherty, a registered nurse specializing in women's health and certified yoga teacher, has created the perfect solution for those days when time is limited but you still want to move your body. "Sometimes five minutes is perfect for what you need at this point in your day," Emily explains. Try this simple workout and discover how just a few minutes of movement can make a big difference in how you feel.

RELATED: This Is Exactly How to Lose Body Fat This Year

Benefits of a Quick Indoor Walk

Taking a short walk, especially after meals, offers numerous health advantages. "I love to do a five-minute walk after a meal to help with digestion and regulate blood sugar," Emily notes. This simple practice delivers immediate benefits while fitting easily into your daily routine. No fancy equipment or large space is needed—just comfortable shoes and enough room to move safely. The fat-burning potential comes from keeping your body in motion consistently, even if only for a brief period.

Basic Walk in Place

Start with a gentle walk in place. "Walk it out right here. Make it happen. Maybe get the feet up a little higher," Emily suggests. Keep your spine long, shoulders relaxed, and find your balance and breath. This is your home base movement—if you ever get confused during the workout, return to this simple walking motion.

Side Steps

The second movement uses the space you have available. "Step out and back side to side," Emily instructs. This lateral movement engages different muscle groups while maintaining the cardiovascular benefits of the basic walk. Remember to keep breathing and maintain good posture throughout.

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

Knee Lifts

Woman in pink leggins and blue hoodie training, lifting one knee up and looking ahead on sunny day

Shutterstock

For the third movement, maintain a long spine and perform knee lifts. "Find a knee lift, lift up and up with a little tummy rotation," Emily demonstrates, suggesting that you can tap the opposite hand to the opposite knee for an added challenge. This movement engages your core while continuing the cardio benefits.

Front Kicks

The final basic movement involves front kicks. "Just kick it out. Today, reach both arms out," Emily encourages. This movement increases your heart rate while also working your leg muscles and improving coordination when combined with arm movements. She also shared bonus movements.

Kickbacks with Wide Stance

Profile picture of energetic caucasian female in sportswear running isolated along gray background

Shutterstock

Taking your feet wide, Emily introduces kickbacks. "Get the legs going with the feet wide," she advises. For those who need additional balance support, she suggests using a chair. "You might have a chair in front of you if you need that added balance," Emily notes, making sure the workout remains accessible to everyone.

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

Double Leg Lifts

Photo of fitness woman has intense workout, raises legs, dressed in sportsclothes, preapres for running or jogging, poses against grey background. People, exercises, training, lifestyle concept

Shutterstock

As a final challenge, try double leg lifts with a wide stance. "Let's do doubles this time. When you're ready, check in. We're going to go up and up," Emily explains. She offers modifications, suggesting you can keep your hands down if needed or add arm movements for an extra challenge. "Great move for your balance," she points out, highlighting the multiple benefits of this simple exercise.

Cool Down

Never skip the cool down phase! Emily emphasizes the importance of gradually reducing your heart rate: "You know we never skip this cool down." Take your feet wide, rock your hips side to side, and catch your breath. Complete several stretches, including "angel breaths" (sweeping your arms high on inhale and releasing on exhale), side stretches, and gentle shoulder stretches.

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

Conclusion

In just five minutes, you've completed a full-body, low-impact walking workout that can boost your energy, improve circulation, and help with weight management. "Thank you so much for practicing with me today," Emily says warmly. For those looking for more challenges, she offers a 30-Day 5K program where you can train to walk 3.1 miles in the comfort of your own living space.

Remember, consistency matters more than duration when it comes to exercise. As Emily would say, "If you're moving your body, you are doing this workout just right." Why not make this five-minute routine part of your daily habit and see how these small steps lead to big changes in how you feel?

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