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I Lost 88 Pounds With These 4 Simple Binge-Busting Tips That Worked

One weight loss influencer reveals four habits that helped her lose weight.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Carla Visentin is a Melbourne, Australia-based weight loss influencer who claims to have lost nearly 90 pounds by changing her approach to diet and fitness. Some of her videos, sharing her weight loss journey story and revealing her healthy habits, get over 20 million views. In one viral video she reveals four tips that helped her stop binge eating and enabled her to lose so much weight. 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. Carla Recommends Developing a Healthy Relationship with Food

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In the video Carla explains that she “lost over 40 kilos” by making a few changes to her diet. “Raises of hands, those of you who get into a routine where you're working at every single day, you're eating well every day, everything is going to plan, everything's going your way until you succumb to those cravings and you end up binging, and then suddenly a cheat day turns into a cheat week, and then you're back at square one,” she says. “Trust me, we've all been there. It makes you feel guilty and it sets up a bad relationship with food, and then you end up demonizing this food.” Here are the tips on how she avoids this cycle.

@carlavisentin_

4 of my BEST tips to not binge eat 🔥💪 DISCLAIMER: These are just some helpful tips, you cannot lose weight unless you’re in a caloric deficit. You got this lets get it 🔥 #weightloss #weightlosstips #weightlosstransformation #diet #fyp

2. Start Off the Day with Something Sweet

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Her first tip is to start off the day with something sweet. “I don't know about you, but if you like me, you're a massive sweet tooth. I find that when I do this, it gets rid of my cravings throughout the day because I'm starting off my day with something sweet,” she says. Examples of “something sweet” breakfasts are oats with fruit, fruit and yogurt, fruit and granola, and french toast. “I have pancakes every day,” she confesses.

Related: I Lost Belly Fat With These 3 Easy Hacks You Can Do Today

3. What an RDN Thinks

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“I absolutely disagree with this tip,” says Collingwood. “If you start your day with simple carbs you are setting up a cycle of cravings wanting sugar all day long.” Instead, she recommends a high protein breakfast with some high fiber carbs, like a veggie scramble/omelet with high fiber toast or English muffin, Greek yogurt with berries and a sprinkle of high fiber cereal (All Bran, Fiber One, etc), a smoothie with frozen fruit (berries and banana) and 25+ G protein from protein powder or greek yogurt, or cottage cheese and pineapple or tomatoes/cucumber if you want vegetables instead of fruit.

4. Get Creative with Your Cooking

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Her second tip: “Get creative with your cooking,” she says. “There is literally a low calorie alternative for all your favorite meals, or you can even eat the same thing. You just change the portion size. I just recommend just not eating blended foods so you're not going crazy all the time. Learn how to cook.”

5. What an RDN Thinks

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Collingwood agrees that learning how to cook will help you lose weight. “Try to make foods lower in calories, but if you are too low calorie throughout the day the hunger will set off a binge,” she says. “Make sure you are getting enough calories at each meal to satisfy you for 3-4 hours. If you are hungry just 2 hours after a meal then the meal wasn’t big or satisfying enough.”

Related: 20-Minute Workout for Toning and Strengthening Full Body Without Leaving Your Living Room

6. Schedule a Weekly Cheat Meal

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Tip number three, “schedule in a regular cheat meal every single week,” suggests Cara.

7. What an RDN Thinks

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While Collingwood tries to stay away from the term “cheat,” she agrees that you shouldn’t completely restrict yourself from some of your favorite foods. “Include them but balance them with high nutrient density/lower calorie foods and limit portions of the high calorie foods,” she recommends.

8. Treat Yourself Every Single Day

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Tip number four: “A small treat every single day is going to be your best friend,” she says. “I have dessert every single day. It'll range from just a tiny piece of chocolate when I'm not really feeling like much to a full blown dessert meal.” How does this help you avoid binging? “When you binge, you eat like it's the last time that you're ever going to eat. If you have a treat every single day, you know it's not going to be the last day you're going to have it because you're going to literally have it the next day and the next day and the next day and the next day, and it doesn't even have to be chocolate or anything sweet. It can be literally anything,” she says.

Related: I’m a Dietitian and Here’s What Happens to Your Body When You Give Up Sugar

9. What an RDN Thinks

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Collingwood says that indulging daily won’t work for everyone. “If a small amount sets you off to binge, then skip altogether,” she explains. “But if your personality allows you to have a few bits of chocolate or a bite or two of dessert then go for it.” However, this doesn’t mean you can indulge in a large piece of cake every day, “but a few bites can definitely fit and help you feel like you are getting some sweets without going overboard.”

💪🔥Body Booster: What works for one person, doesn’t work for everyone. Before you follow anyone’s weight loss tips, make sure you understand your own triggers. For example, indulging in a piece of chocolate might satisfy one person’s cravings, while set another’s off.

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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.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video-sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months, simply by incorporating four easy changes into her lifestyle. “If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again,” she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.


[slidetitle num="1"]Drink Three Liters of Water Per Day[/slidetitle]

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Her first suggestion is to drink three liters of water every day. “That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at a minimum,” she says, pointing to her water bottle. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. What health benefits can you reap from hydration?

According to the Mayo Clini,c water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. "There are so many benefits to drinking the amount of water that your body needs, and making this small adjustment to be more intentional with your water can tremendously support your weight-loss journey," St-Aubin tells Body Network.

Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

[slidetitle num="2"]Amp Up YourProtein Intake[/slidetitle]

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While there is no “need to track your food,” Sydney strongly suggests amping up your protein intake. “No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein,” she says. For breakfast, she suggests an omelet with “eggs for my protein with some added meat in there", and lunch, “some tuna concoction or salad with chicken,” and for dinner, salmon. “When you're prioritizing protein, you're seriously not going to be as hungry. You're going to be saying goodbye to all the snacks. You're not going to feel hungry late at night. Your body can then burn fat while you're sleeping. Trust me, it's so important.”

When we reached out to her, she reiterated this fact: "I started to make every meal protein-oriented. If you make protein the focus in each of your meals, you'll stay full for longer periods of time, and there won't be a need for as many snacks throughout the day. When I felt snackish, I started grabbing things that were higher in protein rather than carbs, so that they would actually tide me over until the next meal."

[slidetitle num="3"]Stay in a Caloric Deficit[/slidetitle]

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While “you don't even need to count or weigh if you don't want to,” you should choose wisely about what you're putting on your plate and what your portions look like,” she says. “At the end of the day, we're staying in a caloric deficit.”

[slidetitle num="4"]Get Your Steps In[/slidetitle]

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Not only should you “get your steps in,” says Sydney, but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

"I started parking further away from the places I needed to go. This way, I was getting in more steps and therefore burning more calories without putting too much pressure on myself to do any specific type of exercise," she told us.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

[slidetitle num="5"]Final Suggestion: Don’t Overcomplicate Weight Loss[/slidetitle]

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“You don't have to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it,” Sydney says at the end of the video.

Or as she told us: "I started to incorporate exercise by creating a set schedule and routine for myself. I knew that in order to see results, I needed to be consistent, but in order to be consistent, I needed to enjoy the movement. I don't believe in having to lift weights, run marathons, or go to the gym in order to lose weight. I believe that any movement is a good one because the results come from consistency. I love mini trampoline fitness workouts because they're fun and can be done from the comfort of my own home. I love them so much that I teach my own classes online and have built an incredible community of ladies from all over the world. Don't over-complicate the weight-loss process. Do what you can every single day, and the results will follow."

💪🔥Body Booster: If you want to lose weight, increase your protein intake. Proteins like lean meats, eggs, and legumes fill you up while fueling your workouts, making you less likely to snack on unhealthy food.

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
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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

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“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

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“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

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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

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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

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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

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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

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“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.

Dils Lee dilshealth
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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.

If you have a lot of weight to lose, it may seem overwhelming. However, one woman claims that she lost 50 pounds simply by making a few lifestyle changes. Dils Lee topped the scales at 192 pounds, wearing a size 16, in July 2021. However, she made four lifestyle habit changes, which not only aided in weight loss but also served as a game-changer in her overall health, reducing inflammation and balancing her hormones. Here are the four changes she made, along with what Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board-Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, thinks about them.

She Stopped Drinking Coffee on an Empty Stomach

One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Switched From HIIT to Lower Intensity

The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

She Stopped Restricting Food

“The third thing I stopped doing was restricting food,” she reveals. “While I was going to the gym, I would sit around 1,000 to 1,200 calories and I would severely restrict my eating. Now I'm up to 1,500 calories, still in a calorie deficit, and focusing on low carb and high protein macros that help nourish and support my body.”

She Focused On Her Sleep Health

“The fourth change that I made is that I introduced a healthy sleep routine,” she reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.”

Collingwood Weighs on Coffee and Exercise

“Having breakfast is important to kick start the metabolism for the day and having caffeine along with food can help to reduce the potential negative effects and sharp spike in cortisol that you might get from drinking it alone. Some people do feel nauseous when drinking coffee on an empty stomach, but of course everyone is different with how they react,” says Collingwood about drinking coffee on an empty stomach. As for a mix of high and low intensity exercise, it is “best for weight loss and stress release,” says Collingwood. “Lower intensity is definitely easier on the body but you also will burn fewer calories than the high intensity exercise.”

Collingwood Weighs in on Diet and Sleep

Collingwood also agrees that eating too few calories can cause the body to conserve and reduce metabolism, “which is the opposite of what you are trying to do when trying to lose weight,” she says. “Finding that healthy balance of a deficit of calories but not too strict is key.” And she agrees that “sleep is absolutely essential to recovery of your muscles and tissues but also to help with controlling appetite and various hormones.”


Body Booster: Take a look at everything from your diet and fitness routine to your sleep habits: Could you be unknowingly sabotaging your health by not eating or sleeping enough or doing the wrong type of exercise? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nikki (@nikkigetsfit), a popular weight loss influencer and YouTuber, has shared her inspiring journey of shedding 70 pounds through mindful eating and lifestyle changes. In a recent viral video, Nikki, who credits her success to Weight Watchers, opens up about how tackling bad habits and addressing the root causes of her binge eating disorder played a crucial role in her transformation. Here are the six changes she made that helped her lose weight and find freedom from food.


I Acknowledged My Binge Eating Disorder

Nikki has dealt with a binge eating disorder. "I didn't know what it was, and I didn't know I had it or had struggled with it for many years of my life," she says in the video. "When I finally acknowledged that, and I can't even tell you, I don't remember exactly when it was, but I know the relief I felt when I realized that other people deal with this, and it's a lot of other people who deal with this and that I wasn't alone. It was like the biggest weight off my shoulder, and it really helped me tackle more of the issues."

RELATED: 8 Food Swaps That Helped Me Lose 70 Pounds

I Started Eating Throughout the Day

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"For me, if I do not eat breakfast or lunch, I can come home and eat so much. I'll just keep eating all night, honestly, because I feel like, oh, I didn't eat any calories all day. I can just keep eating, keep eating, and I'll just binge like crazy," she says in the video.

"When I eat breakfast, first of all, a filling breakfast, half the time I'm not even hungry by lunchtime. Usually, I'll eat a later lunch if I have a filling breakfast, and then we'll eat a kind of later dinner. And that way, I'm not tempted to snack as much."

I Focused on Making Filling Meals

"Just making really filling meals has helped a lot. And you guys see the meals I eat, I eat very big portions because I load them with vegetables and protein. I try to always incorporate a chicken or a Turkey burger, something like that. And then a lot of veggies. So that has really helped to just fill me up, which has made me less likely to binge as well," she says in the video.

I Tackled the Mental Side of Things

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"I think it has been finding my source of stress, my source of anxiety, depression. It has been finding that and working on that more recently, because I didn't really overcome it in high school and college," she says in the video.

"When I was able to do that and tackle those and continue to work on those, I'm still working on them. It really did allow me to find freedom from food and not feel so attached to getting comfort from food."

I Stopped Eliminating Food Groups

"I also don't eliminate any specific food group, any foods at all. I don't restrict anything. If I were to do that, that would definitely cause me to binge more. If I were to cut out bread or pasta or something, that's all I would crave. And then when I get it, I would just go over the top," she says in the video.

"So for me, just having everything in moderation, having balance or finding even substitutes, I've found lower point pastas that I can have bigger portions of, and that way it satisfies me much more than if I just had the regular pasta, regular serving."

RELATED: I Lost 70 Pounds After Stopping These 7 Things

I Practiced Mindful Eating

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"Another thing that has really helped me is just working on mindful eating. So a lot of times I would just eat and eat as much as I possibly could, and I would do it as fast as I could. I wouldn't even pay attention to how I was feeling," she says in the video.

"Now what I do is I really try to focus on whether I am actually hungry or how this makes me feel. If I eat this, how am I feeling? Do I feel full? Do I need to really keep eating this, or can I just put it in the fridge and have it later or eat slower?"

I Found Healthy Snack Alternatives

"Another thing that has helped me is finding snacks that I can eat in big portions. So if it is nighttime and I feel like I just want to kind of stress eat or just eat something because sometimes out of boredom I just want to eat or I am hungry," she says in the video.

"Having options in the house that are lower points that I can have bigger portions of has been a huge change for me and has really helped on my journey. Having different popcorn or even incorporating fruits and vegetables with the snacks has really helped a lot to keep me more full and satisfied."

RELATED: How I Melted 100 Pounds in 18 Months With My 6 Step Weight Loss Secret

I Prioritized Getting Enough Sleep

"If you get enough sleep and rest, it'll be beneficial for your appetite. And just overall, in general, your health. And I notice I feel more snacky and hungry and just not even healthy. I don't know. I just don't feel great when I don't get enough sleep. And I've noticed that it has had a relation to my binge eating and things like that," she says in the video.

By implementing these changes, Nikki was able to overcome her binge eating disorder and achieve significant weight loss. Her story highlights the importance of addressing both the physical and mental aspects of eating habits for successful, long-term weight management. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ana | The Original Hype Girl thecertifiedhypegirl
TEST Duplicate Post - I Lost 80 Pounds Eating What I Love & Here Are My Simple Tricks
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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.

Drink a Lot of Water

“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.”

Eat a Lot…Of Veggies

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.”

You Can Cheat on Occasion

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.”

Write Down Everything You Eat


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.”

Weigh Yourself Daily

“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.

She Suggests Trying It For a Week

“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.

💪🔥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. 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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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week