I Lost 40 Pounds in 1 Month and This is My Grocery List

So, you want to lose weight. What should you fill your cart with at the grocery store to achieve your goals? Keisha (@kickweightwithkeisha) is a diet and fitness influencer who has lost 100 pounds “naturally” – simply by changing her approach to eating and exercising. In one of her viral videos, she takes her followers on a shopping trip with her, revealing the types of foods she stocked up on, all part of “how I lost 40 pounds in just one month,” she says. “This is a grocery list that we're starting off with.” Here is everything she buys – and what she skips out on, with a comment from a registered nurse.

Protein

She starts off her shopping list with protein, which is “eggs, three or four different types of meats, and your protein shake, low in sugar, low in net carbs, high in protein,” she explains.

Low Carb Veggies

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Next up, veggies. “So low-carb vegetables are going to consist of things like lettuce, kale, spinach, broccoli, cauliflower, green beans, Brussels sprouts, zucchini, cabbage, asparagus, cucumbers, peppers, onions, tomatoes, mushrooms, okra,” she continues.

Related: 11 Ways to Shrink Your Belly by a Trainer to the Stars

Healthy Fats

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Next up, fats. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

Liquids

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Regarding drinks, Keisha doesn’t have to buy a lot. “Now, the only thing that I drank was water, tea, and coffee,” she reveals.

Sweeteners

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She doesn’t buy any sugar. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Subs in Moderation

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In terms of substitutes, “You could do Greek yogurt. Yes, you could do cream cheese. Yes, you can do cottage cheese. Yes, you can do carrots. But in moderation,” she notes. This also applies to squash and peanuts.

Related: #1 Weight Loss Myth Debunked by Weight Loss Coach (and 1 Mistake to Avoid)

RDN Weighs In

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Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, for her thoughts on Keisha’s shopping list. “This shopping list is basically just vegetables and various sources of protein with some sources of fat. Where is the fruit? Where are the whole grains?” she questions. Overall, she notes that her diet appears very low in carbs and high in protein and fat. “The veggies are super healthy, and I encourage you to eat as many as you would like, but I also recommend adding more carbs to get additional nutrients,” she says. “If a diet is too low in carbs, you can get low energy and potentially lose muscle mass because the body is using protein and fat for energy when there are way too few carbs in the diet.”

💪🔥Body Booster: When grocery shopping make sure you are grabbing items from every category, ranging from protein and healthy fats to fiber and other nutrients.

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.

Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

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Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

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Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. 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.

She Fell in Love with a Boutique Fitness Method

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Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

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Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. 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 Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. 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.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils 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.” 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.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

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David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

TikTok influencer Megan (MeggyLosing) lost over 100 pounds in 6 months and kept it off despite living with PCOS and Hypothyroidism. “Don’t believe the lie that you can’t lose weight with PCOS and Hypothyroidism. It’s not easy, but IT’S WORTH IT,” she says. Here are the simple lifestyle changes that helped Megan change her life.

Eating Real Food

Megan changed her diet to focus on good protein and vegetables. “The first thing I did and probably the most important was to change my diet,” she says. “I prioritized protein and vegetables on my plate every meal, I ate lots of chicken, tuna, salmon, turkey. I ate lean beef, I ate tons of vegetables.”

Berries and Nuts

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Megan added lots of healthy berries, nuts, and complex carbs like sweet potatoes to her diet. She also enjoyed grains such as quinoa as part of her PCOS-friendly diet. “I ate like that for a long time,” she says.

RELATED: 7 Breakfast Ideas to Kickstart Your Metabolism

Technology Help

Megan used a food tracking app to make sure she wasn’t overeating. “I downloaded the free version of MyFitnessPal and started weighing and tracking my food,” she says. “Women with PCOS often don’t make enough of the hormone that tells your brain you’re full so you’re hungry all the time.”

Get a Food Scale

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Megan was shocked when she realized the portions she was eating were so much more than she thought. “I had tried just eating real foods without tracking my calories,” she says. “I overate even real foods so I overate.”

RELATED:I'm a Celebrity Trainer and This is What I Eat in a Week to Stay Healthy and Fit

30 Minutes a Day

Megan committed to at least 30 minutes of exercise a day. “Initially, I would do a lot of walking and jogging,” she says. “I also did free YouTube workout videos in my living room because I had three small boys, and alone time just wasn’t going to happen.”

Building Muscle

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Megan realized early on that the more muscle she had, the more calories she was burning. “Weight lifting became my number one form of exercise,” she says. “I thought I would hate it and it became my favorite. I would encourage you to at least try it.”

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Calories and Protein

Megan counted calories to ensure she was in a deficit, and counted protein to make that deficit easier to handle. “You want to be able to lose weight without feeling ravenously hungry because the more hungry you are the more likely you are to overeat,” she says. Megan also counted protein to make sure she was building muscle while losing fat.

💪🔥Body Booster: Making sustainable changes will lead to long-term success.