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Nutrition & Diet
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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’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight 

These four tips make getting in shape seem simple.

Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
Brandon_Fadner_MD4
Copyright St. Luke's Health/YouTube
Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
Nutrition & Diet

Are you trying to lose weight, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.

These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight losswalkingweight loss

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Nutrition & Diet

I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight 

Brandon_Fadner_MD4
Copyright St. Luke's Health/YouTube
Leah Groth
By Leah GrothNov 07, 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 Alek Korab
✓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.

Are you trying to lose weight, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.

These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

Hiker woman with backpack crossing river walking on bridge. Motion blur of tourist traveling in outdoor nature landscape fall autumn background panorama banner. Quebec, Canada.Shutterstock

“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Surprising Things About Losing Weight

Dr. Emily MD activemindedphysician
Copyright activemindedphysician/Instagram
Leah Groth
By Leah GrothJan 29, 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
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Are you struggling to lose weight? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new post, she reveals the most surprising things she tells her clients about weight loss. “I’m a primary care doctor and these are 5 things I tell my patients trying to lose weight that might surprise you,” she writes. “I promise the list doesn’t include ‘eat less, move more.’”

Make Sure You Are Losing Weight for the Right Reason

First, she recommends understanding why you are losing weight. “Make sure you’re losing weight for your HEALTH,” she writes. Your ‘why’ matters- for both starting and maintaining a weight loss journey. I don’t cater to the voices telling people to lose weight to look a certain way.”

Lift Weights

Next, you need to be lifting weights. “Strength train at least 2-3 times a week,” she writes. “People drastically underestimate the importance of resistance training. The more lean muscle mass you have, the higher your metabolism, meaning the more calories you burn just by living.”

Science Supports This

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Manage Your Stress

It’s also essential to manage your stress. “High stress levels increase our cortisol, which leads to us holding on to fat, especially around our midsection. Go to therapy, have joyful hobbies, meditate, practice yoga, have meaningful social connections (I’ve had patients only start to see significant progress in their weight loss when they quit a job they hate),” she writes.

How Meditation Works

Other benefits of getting your zen on? “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality.

Eliminate Alcohol

Next, stop drinking your calories. “Eliminate alcohol,” she says. “Aside from being a literal carcinogen, alcohol is just empty calories that can increase our risk for unhealthy fat gain around our midsection. It also disrupts our sleep, which is really important for that stress management.”

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

Focus Adding to Your Diet, Not Taking Away

The last piece of advice? “Focus on adding MORE in your diet, not less,” she says. “Very restrictive diets are recipes for disaster (no pun intended) when it comes to sustainable weight loss. Instead of calorie counting or eliminating entire food groups, focus on MORE protein, MORE fiber and MORE fruits/veggies.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
Copyright fitnutfitness/Instagram
Leah Groth
By Leah GrothMar 24, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you want to shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Ways to Lose Weight Quickly and Permanently

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Leah Groth
By Leah GrothJun 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Jared McDonald (@themetabolismreboot) is a health expert and influencer who specializes in helping women over 45 lose 20 to 35 pounds in just 6 weeks, via his unique method. In a viral video he reveals his top 4 recommendations for losing weight permanently and quickly. The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on his tactics.

You Can Lose Weight Fast and Keep It Off, He Says

@themetabolismreboot

4 things to lose weight quickly and permanently #menopause #metabolism #metabolismbooster #weightloss

He starts off by claiming that “the idea that you can't lose weight fast and keep it off permanently is completely false. Most of the clients we work with on average lose 20 to 45 pounds in six weeks, and we teach them how to eat treats and snacks and travel and go out to eat and not count calories and all that kind of stuff,” he says, adding that “they can actually keep their weight off. They just eat real food. So it's very sustainable.”

It Starts with Stress

Hands of a woman playing with nails in stressShutterstock

“Now you have to realize that stress is the problem,” says McDonald. “Stress causes your body to store fat, right in your midsection.” He said that the “common approach to weight loss” of eating less and exercising more, “actually then stresses the body out more because your brain doesn't know how to differentiate between eating less and a famine and exercising, running from a tiger. And so we think we're doing something good, but it ends up stressing the body out. So we have to do things a little bit differently.”

Related: I Lost 19 Pounds in 15 Days with the Help of Salt

1. Stop Focusing on Weight Loss

Close up overweight woman measuring her hip with tape measure.Shutterstock

“First thing to do is stop focusing on weight loss,” says McDonald. Instead, “you have to actually focus on getting healthy,” because “the things that you do to lose weight typically stress the body out more. But the things you do to get healthy will actually promote health and will allow you to lose the weight.” Collingwood “loves” this idea. “Focus on positive ‘I want to get healthier’ instead of just focusing on the number on the scale. It will reduce stress and pressure and have a positive vibe. Focus on behaviors and the scale will eventually follow,” she says.

2. Eat Real Food

Bowl Buddha. Buckwheat, pumpkin, chicken fillet, avocado, carrots. On a black background. Top view. Free space for your text.Shutterstock

Number two, “eat real food,” says McDonald, explaining that “fake food shakes and prepackaged meals” aren’t the solution. “Most of the time they actually cause more stress, they bring more toxins in,” he continues. “They actually make it worse. And so when we talk about stress, we have to talk about toxins and inflammation and blood sugars and cortisol and fake foods don't actually solve that. Also, they're not sustainable. You can't eat them forever and you can't feed your kids those things. So your first focus needs to be on nutrition through real food.” Collingwood agrees that “food first” is always good advice. “Eat as clean as possible but also be realistic about lifestyle and how much time you have for food prep. Don’t beat yourself up if you need to rely on some convenience foods that are still nutritious and healthy,” she says.

3. Stop Exercising for Weight Loss

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

His third suggestion is “you need to stop exercising for weight loss.” He explains that exercise is not bad, but if you are overweight or are over 40 and are hormonally changing, and try to exercise to lose weight, “it's only going to cause more stress on the body.” While “you might feel better, you might like it, you might get stronger, you might have a mental release and that's all good things, but that belly fat is going to stick around. Your number one focus shouldn't be on exercise to lose weight, it should be on nutrition and getting healthy. That's the key.” Keep exercising, but don’t have the focus be on weight loss, agrees Collingwood. “I do believe in moving your body and that we are more sedentary now as a population than we have ever been. Moving and exercise is key, but take the pressure off from weight loss to just moving to feel better and improve mood, loosen stiff joints, build muscle, etc.”

Related: How to Lose Weight Fast for a Special Occasion, According to an Expert

4. Drink Water

Woman drinking water in summer sunlightShutterstock

“Number four is that you do need to drink water,” says McDonald, explaining that “one of the first steps in metabolizing fat cells is called hydrolysis. So you need water to actually burn fat. And most of us are chronically dehydrated.” He adds that drinking water alone might not be enough. “You have to actually replenish with electrolytes and minerals as well. So make sure you're getting a good balance of electrolytes with your water.” Collingwood agrees. “Water helps with digestion, temporary fullness, and really all body processes!”

💪🔥Body Booster: Stress isn’t just bad for your mental health, it can result in weight gain. A healthy diet and workout routine can help keep your hormones balanced and stress levels low.

Nutrition & Diet

I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

Sydney_St_Aubin
sydneystaubin/TikTok
Leah Groth
By Leah GrothApr 20, 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
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FACT CHECKED BY Alek Korab
✓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, Founder and Program Director of the Bounce N' Burn Rebounding program, 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.

1. Drink Three Liters of Water Per Day

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

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 the 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 by hydration? According to the Mayo Clinic 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

2. Amp Up Your Protein Intake

Ham,Egg,Omelette,Eggs,Fresh,Herbs,Salad,breakfastShutterstock

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. I 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."

3. Stay in a Caloric Deficit

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

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.”

4. Get Your Steps In

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

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 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

5. Final Suggestion: Don’t Overcomplicate Weight Loss

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

“You don't got 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, using a Rebounder, because they're fun and they 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."

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

💪🔥Body Booster: If you want to lose weight, amp up 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.

Nutrition & Diet

The Simple Habit Helped Nurse Lose 140 Pounds

Jessica Olson findinmyweigh
Wake Up Earlier​
Copyright findinmyweigh/Instagram
Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight but need a little motivation? One weight loss warrior claims to have a game-changing tip. Jessica Olson is a nurse and social media influencer who dropped a whopping 140 pounds. In a recent Instagram post, she reveals one habit that was instrumental in her weight loss success. “#1 success tip helped me lose 140 pounds,” she writes in the post.

Wake Up Earlier

What is her number one tip? “It’s simple…WAKE UP EARLIER,” she writes. “I’m sure a ton of people would disagree with me but if I had to pick ONE thing that I feel like has helped ME on MY journey - this would be it.”

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She Had Bariatric Surgery But Didn’t Gain the Weight Back

“Sure I had bariatric surgery… and some could say that was the one thing that helped. But so many people put their weight back on after having surgery because they don’t change their habits. I created the habit of waking up earlier,” she continues.

This Habit Helps Her Stick to These Other Habits

She maintains that “one simple thing” has helped her lose 140 lbs but also keep it off by:

  1. Hitting her water goals
  2. Taking her vitamins
  3. Getting in a workout.

“All before most people are getting out of bed in the morning,” she says.

There Are Other Benefits

There are other benefits to being an early riser, per Jessica. “But it’s also helped me in other areas. I’m spending more time with God, my house is cleaner, I feel more organized, so I’m in a much better mood,” she says. “All because…I WAKE UP EARLIER.”

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She Also Has a Tip for Those Who Struggle to Sleep

In another post, she offers suggestions to anyone who struggles with falling asleep and shutting their brains off. “After many years of nightshift nursing I have royally messed up my sleep schedule. Some nights I'll lay in bed (mind you I've crawled into bed around 8) and can't fall asleep until after 1-2a,” she says.

She Drinks Mushroom Hot Cocoa at Night

“I have prescribed medication to help with times like that but I really don't like taking it. I decided to try out @ryzesuperfoods mushroom hot cocoa to see if I could tell a difference - and it's been a huge game changer!! For one you can't taste the mushroom part at all, y'all know I have a sweet tooth and this taste just like straight up hot cocoa but the best part is I feel super sleepy within 10-15 minutes of drinking it!” she continued.

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Find What Works for You

“All this to say - find what works for you. Maybe it's changing up your nightly routine. Trying some meditation, stretching, a hot bath, bible reading, journaling -or- incorporating some hot cocoa into your nightly routine... Figure out what helps and stick to it,” she concludes. “Transitioning from a night owl to a morning bird has been a huge part of my journey to better health.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Foods That Can "Wreck" Your Cortisol Levels

Dr. Stephanie Dunlop, MD mvmntbydrsteph
​When Other Hormonal Imbalances Are In Check
Copyright mvmntbydrsteph/Instagram
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

You probably know that hormonal disruptions can lead to weight gain and lower energy. But you might not realize that some of your favorite foods are causing this. Dr. Stephanie Dunlop, MD, specializes in helping women over 30 lose weight and gain energy. In a new social media post, she reveals the foods that will mess up your hormones. “As a medical doctor, here are 5 foods I avoid daily that will wreck your cortisol,” she writes.

“We all know cortisol is our primary stress hormone, but did you know your diet could be making things worse by messing with other hormones too?” she asks, adding that cortisol is intimately connected with insulin and thyroid hormones. “So, some foods that disrupt one can impact them all—and the consequences on your body and metabolism can be significant. Here are 5 foods I avoid because they wreak havoc on cortisol (and other hormones!)”

Refined Sugars

First, avoid refined sugars. “These spike blood sugar, trigger insulin resistance, and raise cortisol. It’s a triple whammy for your metabolism,” she says.

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

Processed Foods

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

Processed foods are next on her list. “High in sodium, sugar, and unhealthy fats, these can throw off your insulin levels, contributing to hormonal imbalances that elevate cortisol levels,” she says.

Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shop​Protein Before CaffeineShutterstock

You might want to think twice before having that second cup of coffee or energy drink. “While it gives you a temporary boost, excessive caffeine consumption can increase cortisol, leaving you more stressed and less likely to burn fat,” says Dr. Dunlop.

Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle concept​4. Excess AlcoholShutterstock

Alcohol is another no-no. “Alcohol disrupts liver function, impacting your body’s ability to detoxify, leading to an increase in cortisol and other hormone imbalances,” she writes.

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Artificial Sweeteners

Equal,Artificial,Sweetener,By,Merisant, sugar, sweet​Mistake 3: Relying on Quick FixesShutterstock

Artificial sweeteners may seem like a better idea than sugar, but according to Dr. Dunlop they can also do a lot of damage. “These can mess with your gut microbiome, which has a profound effect on your stress response and cortisol levels,” she writes.

Take a Deeper Look at Your Hormonal Imbalance

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.​Not Being Obsessed with Fast ResultsShutterstock

“If you’re struggling with weight loss, fatigue, or emotional burnout, it might be time to look deeper at the root causes of your hormonal imbalance. These are the things that MUST be addressed in any successful weight loss plan, or you risk spinning your wheels and not seeing lasting results,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Jenny McCarthy Ditches Vegan for Meat

Jenny McCarthy at the 2013 Billboard Music Awards Arrivals, MGM Grand, Las Vegas, NV 05-19-13
Shutterstock
Leah Suzanne
By Leah SuzanneMar 29, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Veganism is a popular style of eating. According to The Vegan Society, it’s more than just a diet. “Veganism is a philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals,” they say on their website. Many stars have identified as vegans, including Jenny McCarthy. However, on a recent episode of the Heal Squad podcast hosted by Maria Menounos, the Masked Singer beauty made a confession: The diet almost killed her.

Jenny First Identified as Vegan in 2009

Jenny McCarthy arriving at the Women in Film Annual Crystal & Lucy Awards at the Century Plaza Hotel in Century City , CA on June 12, 2009.

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McCarthy, 52, first discussed being on a vegan diet in 2009, and has her own vegan skincare line, maintains that plant-based eating was hazardous to her health. "I tried vegan and I almost died," McCarthy told Menounos. "I literally almost died."

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She Got So Ill She Was “Literally Dying”

Jenny McCarthy at the 2012 American Music Awards held at the Nokia Theatre L.A. Live in Los Angeles, USA on November 18, 2012.

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"I became so ill, like I was literally dying," she continued. "I was exhausted, fatigued, I was a mess. So, I went on a low histamine diet; I went on every one of 'em. Finally, my functional medicine doctor said to me last year, 'It's time for you to go full carnivore.'”

She Went “Full Carnivore” and It Was “Incredible”

LOS ANGELES - SEP 22: Jenny McCarthy at the Primetime Emmy Awards - Arrivals at the Microsoft Theater on September 22, 2019 in Los Angeles, CA

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She was hesitant at first. "And I'm like, ugh, OK. I'm from Chicago so I can handle it, but it just felt very low vibrational heavy for me. I was kind of a more eating salmon [type of person] and doing light things like this. But [I felt] I might as well give it a try; it was like my last resort diet. It has been incredible for me, and I stress for me."

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

She Works Out Two Hours a Day

LOS ANGELES - FEB 06: Actress Jenny McCarthy arrives for the FOX Winter TCA 2019 on February 6, 2019 in Los Angeles, CA

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In a recent interview with Us, Jenny revealed some more of her hot body secrets. According to the former Playboy pinup, she spends a lot of time exercising. “I literally work out two hours a day,” she said.

She Walks on an Incline

LOS ANGELES - NOV 23: Jenny McCarthy at the 2014 American Music Awards - Arrivals at the Nokia Theater on November 23, 2014 in Los Angeles, CA

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As for the type of cardio she does? “I can’t run anymore, my bones hurt,” she told Fox News. “So all I do is an incline of 15 on a treadmill, and then I hold my hand weights, and I watch ‘Game of Thrones’ or ‘Housewives,’ and I literally box while I walk uphill, and that's all I can do for 45 minutes a day. That’s all I have left in me.”

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She Also Enjoys Hot Yoga

Jenny McCarthy at the Los Angeles Premiere of 'Yes Man'. Mann VIllage Theater, Westwood, CA. 12-17-08

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In 2016, Jenny “added something to our home gym that has already made a huge impact on our health, energy level and happiness” – an exercise sauna. “The HOTWORX infrared sauna that doubles as a hot exercise studio!” she wrote. “HOTWORX is a fusion of infrared sauna therapy and isometrics for the perfect 30-minute workout! I have been wanting a room in my home to not only practice my yoga, but to incorporate the benefits of an infrared sauna at the same time.” 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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