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#1 Key Mistake I Made Before I Lost 60 Pounds

This influencer learned it the hard way so you don’t have to.

FACT CHECKED BY Christopher Roback
kikivirk6
FACT CHECKED BY Christopher Roback

Losing weight when you have PCOS is no joke—something TikTok influencer Kiki (@kikivirk) knows all too well. Kiki says she was motivated to lose weight and see results fast, but she went about the process before doing her research. So what exactly happened? The workout regimen she jumped into not only didn’t lead to any fat loss but was causing her massive stress. Here’s what happened, and what Kiki did to actually lose the weight in a PCOS-friendly way.


Too Intense, Too Much

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

Kiki says she jumped into a 90-day HIIT workout regimen without doing any research, and found the entire process far too harsh for her body. “Those long painful HIIT workouts were actually doing my body no good,” she says. “They were causing too much stress and loads of other problems.”

Low Impact Workouts

Competitive swimmer racing in poolShutterstock

Kiki switched to a lower-impact workout routine using weights, swimming, and more gentle cardio to get fit and lose 60 pounds. “I switched to this workout structure and built up lean muscle and burned fat,” she says. “And it didn’t feel like an uphill struggle.”

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Dangers of Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Overtraining can completely undermine your fitness goals—so learn to listen to your body and get adequate rest. “Exercise is one of the best things you can do for your health but there are limits on how much exercise you should be doing,” says LIFT Society Co-Founder David Schenk. “Too much exercise can actually kill your gains in the gym. Over exercising will leave you in a continued state of fatigue, soreness, inflammation, chronic injuries and sickness. In order to avoid this make sure to program rest days into your weekly routine and listen to your body.”

PCOS and Exercise

Doctor with Uterus and Ovaries anatomy model. Ovarian and Cervical cancer, Cervix disorder, Endometriosis, Hysterectomy, Uterine fibroids, Reproductive system, Pregnancy and health conceptShutterstock

Kiki has PCOS, which makes it even more important to do exercises that help combat weight gain associated with the condition. “When women with PCOS are on their menstrual cycle, the intensity and/or durations of the workouts may need to be adjusted as well as the types of clothes worn if you are experiencing intense cramping,” says Brooklyn-based Tonal coach Tanysha Renee. “Some of the key ways to stay consistent when dealing with PCOS are to prioritize your sleep, your hydration, listen to your body, and modify the intensity of your workouts if you must.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Walking Workouts

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

It’s no wonder Kiki’s weight came off when she switched to lower-stress workouts: Exercises such as walking are some of the best for women with PCOS as they help keep cortisol levels down. “There are so many fancy exercise machines, fitness gadgets and complex ways to exercise that it can be all too easy to forget about the oldest and most simplistic way to exercise: walking,” Schenk says. “The benefits of walking everyday go beyond just burning calories and fat and include boosting your mood, helping to digest your food better, connecting with nature, overcoming anxiety and depression and being social. The bottom line is that walking everyday is the simplest, cheapest and easiest way to start improving your health and wellness today.”

💪🔥Body Booster: Ease into new workout routines slowly and listen to your body. Harder is not always better!

More For You

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Losing weight when you have PCOS is no joke—something TikTok influencer Kiki (@kikivirk) knows all too well. Kiki says she was motivated to lose weight and see results fast, but she went about the process before doing her research. So what exactly happened? The workout regimen she jumped into not only didn’t lead to any fat loss but was causing her massive stress. Here’s what happened, and what Kiki did to actually lose the weight in a PCOS-friendly way.


Too Intense, Too Much

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

Kiki says she jumped into a 90-day HIIT workout regimen without doing any research, and found the entire process far too harsh for her body. “Those long painful HIIT workouts were actually doing my body no good,” she says. “They were causing too much stress and loads of other problems.”

Low Impact Workouts

Competitive swimmer racing in poolShutterstock

Kiki switched to a lower-impact workout routine using weights, swimming, and more gentle cardio to get fit and lose 60 pounds. “I switched to this workout structure and built up lean muscle and burned fat,” she says. “And it didn’t feel like an uphill struggle.”

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Dangers of Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Overtraining can completely undermine your fitness goals—so learn to listen to your body and get adequate rest. “Exercise is one of the best things you can do for your health but there are limits on how much exercise you should be doing,” says LIFT Society Co-Founder David Schenk. “Too much exercise can actually kill your gains in the gym. Over exercising will leave you in a continued state of fatigue, soreness, inflammation, chronic injuries and sickness. In order to avoid this make sure to program rest days into your weekly routine and listen to your body.”

PCOS and Exercise

Doctor with Uterus and Ovaries anatomy model. Ovarian and Cervical cancer, Cervix disorder, Endometriosis, Hysterectomy, Uterine fibroids, Reproductive system, Pregnancy and health conceptShutterstock

Kiki has PCOS, which makes it even more important to do exercises that help combat weight gain associated with the condition. “When women with PCOS are on their menstrual cycle, the intensity and/or durations of the workouts may need to be adjusted as well as the types of clothes worn if you are experiencing intense cramping,” says Brooklyn-based Tonal coach Tanysha Renee. “Some of the key ways to stay consistent when dealing with PCOS are to prioritize your sleep, your hydration, listen to your body, and modify the intensity of your workouts if you must.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Walking Workouts

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

It’s no wonder Kiki’s weight came off when she switched to lower-stress workouts: Exercises such as walking are some of the best for women with PCOS as they help keep cortisol levels down. “There are so many fancy exercise machines, fitness gadgets and complex ways to exercise that it can be all too easy to forget about the oldest and most simplistic way to exercise: walking,” Schenk says. “The benefits of walking everyday go beyond just burning calories and fat and include boosting your mood, helping to digest your food better, connecting with nature, overcoming anxiety and depression and being social. The bottom line is that walking everyday is the simplest, cheapest and easiest way to start improving your health and wellness today.”

💪🔥Body Booster: Ease into new workout routines slowly and listen to your body. Harder is not always better!

FACT CHECKED BY Christopher Roback
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you trying to lose weight but aren’t sure how? Dan Go, weight loss and fitness coach and founder of High Performance, successfully lost weight and is helping other people do the same. In a recent viral video, he reveals a few faux pas you might be making that are preventing you from losing weight. “Here are the five weight loss mistakes that have kept me fat and how to fix them,” he says.


Losing Weight Can Be Frustrating

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“Losing weight can be one of the most frustrating things that you do in your entire life. And a lot of people don't even know the hidden missteps that cause them to keep the weight on in the first place. And social media doesn't make this any easier. If you've ever been on social media, you have seen every single food on a planet being demonized in one way or the other,” he says. “And you've also had people that simplify the process of weight loss by just telling you to eat less and move more, which is as helpful as telling someone who wants to make money to just earn more and spend less.”

However, It’s Probably Because You Are Making Mistakes

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

“The truth about losing weight is that you don't have bad genetics, you don't have a slow metabolism, nor are you too old,” he says. “Instead, there are a few hidden mistakes that keep you from losing fat despite all of your hard work.”

Mistake 1: Underestimating How Much Food Is Going Into Your Body

European tourist woman trying out local food.Eating traditional Portuguese egg custard tart pastry dessert pastel de Nata.Shutterstock

“Mistake number one is underestimating how much food was going into my body,” he explains. “When I first started to lose weight, I was eating healthy, but then every time I would step on the scale, I would see the same number, and sometimes I would even see the weight scale go up. I thought my metabolism was getting slow and I was getting too old. Mind you, I was 30 years old at this time. The truth was I wasn't tracking my food properly.”

Count Your Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“Now, one thing I need to mention is that calories are not all that matter, but they still do matter,” he says, admitting that he didn’t realize how many calories he was consuming even though he was eating healthy food. “Now, this doesn't mean that you have to track for the rest of your life, but you do want to get really exact about how much each food looks. And what I mean by that is, putting the raw versions of these foods on a weight scale, and you wanna be tracking it by the grams,” he says. “Also, you'll be so surprised at what slips through the cracks in terms of the things that you snack on, the sauces that you use, and all other forms of just hidden calories that you're not even privy to in the first place.”

Mistake 2: Putting Too Much Emphasis on Cardio and Running

Runner with heart rate monitor sports smart watch. Man running looking at his pulse outside in nature on road with smartwatch.Shutterstock

“My next mistake is something that I see a lot of people doing, which is putting too much of an emphasis on cardio,” he says. He says that he sees a lot of people running to lose weight. “One of the worst ways to lose weight is being in a calorie deficit and using running or cardio as your primary means of exercise,” he says. “Yes, you are going to lose weight, but a significant portion of that weight is gonna be muscle as well.”

Instead, Walk

An athlete with a weight vest trains on the bridgeShutterstock

Instead, he recommends walking 10,000 steps a day. Or, if you are running, you need to supplement with strength training.

Mistake 3: Not Eating Enough Protein

Grilled chicken breasts and vegetablesShutterstock

Mistake number three is not eating enough protein. He explains that when you do this, you might lose body fat and lean mass. “The reality is that when you lose lean mass along with body fat, what happens as a result is your metabolism goes down.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Split Up Protein Intake Throughout the Day

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Protein is the single most important macronutrient when it comes to changing your body composition when it comes to losing weight,” he notes. “When it comes to building a physique, a high protein intake reduces appetite and also balances a lot of weight-regulating hormones. Most importantly, it helps you keep, if not build, all of that hard-earned muscle. Now, in order to maintain muscle, if not build some muscle, you want to keep yourself at 0.8 to one gram per pound of body weight. And you wanna split this up between three to four meals a day. And this is gonna help you go from just losing weight to actually burning body fat.”

Mistake 4: Taking Flexible Dieting Way Too Far

Man eatsShutterstock

The fourth mistake is “taking flexible dieting way too far,” he says. “In the fitness circles, you're going to see a lot of people saying that you need to keep your diet flexible in order to make this thing sustainable. And as long as calories are kept equal, you are going to lose weight regardless of the types of foods that you put into your body.” While he agrees there are benefits, “it doesn't really work well for people who have legit food addictions to the point where they will eat junk food to the level of being in a food coma. It's like telling someone who has a legit food addiction towards chips that they can eat chips as part of their healthy lifestyle is like telling an alcoholic that they can have a shot at bourbon to keep things flexible.”

Set Boundaries and Rules

“If there's anything that I know about addictions, I've dealt with it in my life. It's the fact that abstinence is one of the best tools when it comes to removing addiction from your life,” he admits. “Now, this doesn't mean that your life has to be all about just eating whole foods and single-ingredient foods and all that kind of stuff. What this means is that you should have very hard and set boundaries and rules, especially if food addiction has been an issue in your life. Being flexible is cool when it comes to your diet, but also you have to understand your limits as well, especially if you have ever dealt with any type of food addiction.”

RELATED: Top 20 Superfoods You Should Eat Every Day After Age 50

Mistake 5: Focusing Too Much on Weight Loss

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

“Now my final mistake, my fly in the face of everything that I just talked about, which is the concept of just focusing way too much on weight loss,” he says. “Something I realized on my journey to get lean is the fact that I had no control over what the scale told me every single day that I stepped on it. I had no control over my inches. I had no control over these outcomes. The only thing I did have control over was the foods that I was putting into my mouth, the exercises that I was doing, the information that I was taking in to get myself to this place that I needed to be.”

Instead, Focus on Your Healthy Lifestyle

“Something I realized is that the more you obsess about outcomes, the more you invite anxiety into your life. And this is because you're trying to control something that you just don't have any control over. My biggest win when it came to this whole getting in shape process was letting go of even trying to lose weight in the first place and putting the focus on the person that I was becoming and the lifestyle that I was creating,” he admits. “So that weight loss or getting lean or burning body fat was just a byproduct of my behaviors and actions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

When I tell people I lost 30 pounds by changing my mindset, they stare back at me as if to say, it can't be that easy. No, it's not that easy. But it really does work.


I am a Mindset and Movement Coach and a Certified Cognitive Behavioral Therapy Professional with a B.A. in Psychology, as well as a certified fitness coach in mat pilates and barre. I like to say that I was my first client—when I gained a considerable amount of weight in college, I remember not recognizing my own reflection both physically and mentally. I tried a TON of yoyo dieting and followed an inconsistent routine.

In my senior year of college, my life changed when I was given a one-year membership to a gym. This was the start of my true passion for movement and mental strength. I learned so much about myself that continued to unfold over the years bringing us to the present day where I have married the two to become a mindset and movement coach.

Throughout my fitness career, I have met so many people that were physically fit but lacked that same health in their mindset and mental health. Everything is all connected and they truly work hand in hand in order to cultivate sustainable well-being. Being able to tap into your body's needs, staying consistent, and recognizing when your mind and body needs me more is the act of being your own health advocate and activating the power of being the author of your own story.

And every story needs a good beginning.

I remember the exact day I decided to lose weight. I was in New York City with a friend and there was this huge staircase in the subway station on 5th Avenue and 53rd Street. The escalator was not working so my friend and I had to climb the stairs. I remember how difficult it was, and saying to myself I can do this. Eventually, when I got to the top I also remember saying to myself I will climb these stairs one day without a problem. Fast forward about 2 years. I remember the feeling of accomplishment when I did just that with a yoga mat and backpack on my back.

There are two things that have gotten me through the hardest times in my life: Being able to tap into my internal strength while seeing my physical strength develop is profound. It didn’t stop there—these realizations spilled into other areas of my life creating a full transformation. Read on to learn how I lost weight and how you can, too.

1. How I Lost the Weight

Nadia_Murdock2nadiamurdock/Instagram

After years of yo-yo dieting and deprivation, I struggled to lose the weight I gained freshman year of college. I was given a one-year gym membership by my brother, my senior year in college. I was also introduced to Weight Watchers by my best friend's sister who recently had a baby and was using Weight Watchers to get back into shape. The combination of the two changed my life. I tried every class imaginable until I found a workout routine that worked for me. Through this I was also able to connect with like minded individuals that helped to support me in my weight-loss journey. When it came to nutrition, my curiosity was sparked! I learned the importance of hydration, having a colorful and balanced plate and eating foods that served me and my new active lifestyle. Over time this became a part of me, it became a lifestyle.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

2. My Advice for People Who Struggle With Maintaining a Positive Mindset While Working Toward Health and Fitness Goals

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

The biggest thing in my coaching that I advise all my clients to do is write down their accomplishments! Often people are focusing on what they haven’t done vs. what you have. Having a working document or journal for you to reflect on regularly will help keep you motivated and remind you of what you are capable of.

3. Common Weight Loss Mistakes to Avoid

leg of fat woman being run or jog on belt of treadmill machineShutterstock

They don’t do things they enjoy! They tend to hop on trends and do what other people are doing which causes them to quit. Another thing that gets in the way is the desire for a quick fix! Sustainable change takes time and consistency. Most importantly they aren’t tapping into their WHY! This is what is going to get you out of bed when you don’t feel like doing it. If you can vividly paint a picture of why you are setting yourself up for success.

Related: Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

4. Conquer Your Fears

fitness, sport, training, aerobics and people concept - close up of people working out with steppers in gym from backShutterstock

I recall when I started taking classes I would always go to the back of the class in fear of doing the moves wrong. I also wore baggy clothes for fear of being judged. As my physical body got stronger so did my mental strength and mindset. I started to care less about what people thought and moved from the back of the class to the front. I was less concerned about what people thought and more concerned about showing up for myself.

💪🔥Body Booster: Write down your accomplishments! Having a journal will help keep you motivated and remind you of what you are capable of.

Nadia Murdock is a Certified Fitness Instructor at Garage Gym Reviews.

Are you trying to lose weight but not finding much success? It’s possible you are making a common mistake. Juliana Crispo is a mom of 2 kids 3 and under, a Lifetime Natural Pro Bikini Champion in 2 Federations, and a former successful Silicon Valley-based tech executive and entrepreneur.
”Today, we're talking about weight loss myths. I'm someone that has made every single one of these mistakes,” she says. “These are mistakes that I made for years on my fitness journey.”


Mistake 1: Only Exercising

Athlete doing stretching exercises on running track. Woman runner stretching leg muscles by touching his shoes and looking away.Shutterstock

“Mistake number one, I thought for the longest time that exercise was the key to fat loss,” she says. “What I would do is I would go to the gym, I'd get on a cardio machine, I'd screw around with some weights, and then I'd go home, and I would just eat like I normally did, but I would also overcompensate because I was hungry from all that cardio. Cardio just makes me ravenous.”

She Walks

Young fitness woman running at forest trail. Sporty young girl running in the park in the summer morning. Teenager running in nature. Healthy lifestyle and relax concept. Weight loss content.Shutterstock

Now, she avoids intense cardio. “This is why now my main source of cardio is just walking 8,000 to 10,000 steps a day because it doesn't make me very hungry,” she explains.

Mistake 2: Not Getting Into a Calorie Deficit

“Also, when I'm just getting into a new weight loss phase, I prioritize getting my calorie deficit down first,” she says. “I'll take one, up to two weeks just to master my calorie deficit before I even touch exercise. The reality is you don't even need exercise to lose fat. Just eat in a calorie deficit.”

Also, Make Sure to Strength Train

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

Don’t Overlook Strength Training. Cardio activity is just a tool to make it go faster, and strength training is what gives your body shape so you don't get skinny fat.

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

Mistake 3: Relying on Intuitive Eating

Young woman eating tasty yogurt, closeupShutterstock

Her third mistake? “I believed intuitive eating would work for me,” she says. “Intuitive eating is a way of eating popularized by this book, and it took off in the height of diet culture because so many people have had horrible experiences with dieting.” She explains that in the boo, there are ten principles of intuitive eating, “but the general gist is to be mindful and eat when you're hungry and stop when you're full.”

Lots of Influencers Rely on Intuitive Eating

Closeup portrait young serious corporate business woman deal maker reading news message on smart mobile phone holding eating sandwich isolated grey background.Shutterstock

“Many fitness influencers to this day talk about intuitive eating as a good approach to weight loss. For example, one of the first fitness influencers I ever followed was Buff Bunny, and she posted a video called This Diet Worked for Me. In this video, she talks about how she used intuitive eating to lose weight because you don't have to track anything.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

It’s Not Great for Fat Loss

Sporty woman eating apple and preparing to make fresh juce. Healthy food lifestyleShutterstock

However, there is a “flip side,” she points out. And that is, many people maintain intuitive eating, which isn’t great for fat loss. “For the longest period of time, I felt like something was wrong with me because I couldn't just listen to my body. It wasn't until I started tracking and weighing my food that I really started to learn putting a meal together with enough protein, carbs, and fats really makes me feel full, and then I'm able to do other things besides focus on food for a solid three to four hours. It was great.”

Mistake 4: Fear of Tracking Calories

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

Her next mistake? “I was afraid of tracking calories and weighing my food,” she says. For example, chicken and broccoli can help you gain weight, but if you eat too much of it, you will gain weight. You can benchmark your progress with this useful Lean Body Mass Calculator.

You Can Gain Weight From Healthy Food

“I got chubbier from eating chicken and broccoli because I felt so deprived of the foods I really loved,” she says. “While trying to eat clean with this chicken and broccoli diet, I would binge on foods I actually craved late at night.”

Portion Size Matters

Diet concept, portion control of saladShutterstock

“However, had I invested time upfront in just learning from tracking and weighing my food, I could have learned that there's no such thing as unhealthy or bad foods,” she says. The important thing is focusing on “healthy portion sizes, and so I could still enjoy all the things I love in moderation on my weight loss journey without creating these fear foods of anything that fell outside of my chicken and broccoli meal plan,” she says.

RELATED: Lose 10 Pounds in 30 Days Over 50 on Simple Animal Protein and Fruit Diet

You Won’t Have to Track and Weigh Food Forever

Tomatoes with digital kitchen scales on wooden backgroundShutterstock

“You don't have to track and weigh your food forever. Even a lot of fitness influencers say they'll go from periods of intuitive eating where they just listen to their body a little bit, and then when they start to get a little bit more fluffy, they'll bring it in, they'll start tracking and weighing their food. Again, it's not about being married to your food scale or MyFitnessPal. It's about learning and then unlearning along your journey.”

Mistake 5: Not Understanding Macros

Mistake 5? “I didn't understand how to allocate macros when I was in my dieting phase,” she says. “Many of you know macros are just protein, carbs, and fats. They serve different purposes to nourish your body. At the end of the day, the only thing that matters is being in a calorie deficit.”

Make Sure to Fill Up

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

“However, the key to sustaining a calorie deficit is just don't get hungry. That's the name of the game. Don't get hungry. As soon as you get hungry, all bets are off. The little hangry monster comes out, and it's just, it's just bad.”

Pay Attention to Your Macro Breakdown

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

“Having a general idea of the macronutrient distribution you're consuming is very important to make sure that you stay feeling full, and if you stay full, you're more likely to adhere to your calorie deficit,” she says. “A macro breakdown that works for me to keep staying full, feeling satiated, and adhering to my calorie deficit is having about 30% of my calorie deficit coming from protein, 30% coming from fat, and about 40% coming from carbohydrates.”

RELATED: 4 Meals I Ate to Lose 30 Pounds in 12 Weeks

If You Don’t, You Could End Up Binging

Woman eating snacks in night next to the opened fridge.Shutterstock

“What happens if I'm not in the ballpark generally of hitting these macros over a period of a few days is on like day three, I'll start to get really hungry, and then all of a sudden I find myself like wandering into a seven 11 and just buying donuts and eating them, and I don't know what happened.”

Mistake 6: Overcompensating

The next mistake is “huge,” she says. “I would try to overcompensate when I had one of my 7-Eleven freakouts. This was mainly more so in my bikini competitor days because you had to be so black and white about your diet. What would happen is when I messed up somehow, I just like ate a donut or three, I would try and overcompensate the next day by doing more cardio or trying to eat fewer carbs and fats, and this was just a recipe for this horrible cycle of binging and over-exercising and feeling horrible, and that's just no way to live.”

Don’t Fall Into the “Binge and Restrict” Cycle

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

“Now, if that happens and I overeat on my diet for the day, I just stick to what I would normally eat on my daily diet, almost as if that 7-Eleven incident never happened. I just learn from it, and I move on. So whatever you do, if you ever have a mess up in your diet, don't ever, ever, ever try and overcompensate by doing more cardio or eating less. Just eat as if you would normally eat so that you don't fall into any binge and restrict cycle,” she suggests.

Mistake 7: Fear of Building Muscle

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

Her next mistake? “I was afraid of building muscle,” she says. She explains that building muscle is great because “the more mass and the more muscle that I have, the more I weigh, the more I can eat and not gain too much fat,” she says.

RELATED: What Would Happen to Your Body if You Only Ate Eggs for 30 Days

You Can Reshape Your Body with Exercise and Nutrition

Happy,Sporty,Fitness,Woman,Flexing,Muscles,On,Beach.,Smiling,YoungShutterstock

“It took me years of focused effort in the gym and being methodical about my nutrition to put on the muscle mass I was able to achieve here. The cool thing I've learned through bodybuilding is that you can use training to emphasize certain parts of your body and de-emphasize others,” she says. “You can literally reshape your body with the right training and nutrition, and that's what I love so much about lifting weights.”

Mistake 8: Not Stacking Habits

“If I were to stack priorities when it comes to actually losing fat, it would go like this. Very foundational sleep. Get your sleep in order. Second thing, get your calorie deficit in order. Third thing, do some strength training. Focus on maintaining as much muscle mass as you have, and then maybe consider adding in some cardio,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

You've been consistent with your workouts, pushing yourself harder every week. But instead of seeing that lean, defined physique you're after, something feels off. Your clothes fit differently, your muscles look bigger rather than toned, and that coveted athletic look seems further away than ever. These are frustrations realistic fitness dietitianDenvyr sees in her practice every day.


Denvyr knows these struggles intimately. As a former volleyball player who transformed her own relationship with food and exercise, she's experienced the journey firsthand. After overcoming binge eating and studying the science of sustainable body recomposition, she now helps clients build bodies they love without sacrificing their relationship with food. "I've made all these mistakes myself," she reveals, "and that's exactly why I can help others avoid them." Read on to discover the ten most common workout mistakes that could be sabotaging your results, and learn the science-backed solutions that will finally help you achieve that lean, toned look you're after.

Mistake: Obsessing Over Weight Instead of Fat Loss

"Weight can mean many things—muscle mass, water, bone mass, not just fat mass," Denvyr explains in the post. She points out that if you gain a pound of muscle while losing a pound of fat, the scale won't budge, but your body will look leaner and more toned. "Fad diets may help you lose weight quickly, but you're actually losing more muscle than fat mass most of the time," she warns.

Mistake: Eating More Than You Realize

One major reason for unwanted bulk, according to Denvyr, is consuming more calories than your body burns. "When you start training for the first time, hunger increases," she explains. This natural increase in appetite, combined with factors like insufficient sleep and excessive cardio, can lead to unintentional overeating.

Mistake: Skimping on Sleep

"At least seven hours of high quality sleep where you feel rested is the goal," Denvyr emphasizes. She shares from experience: "I have photos of myself where, despite working out so hard, I looked really inflamed and bloated because of poor recovery. Sleep isn't just about rest—it's crucial for achieving that lean look."

RELATED:Woman Lost 180 Pounds (Half Her Body Weight) with These 5 Eating Hacks

Mistake: Getting Your Macros Wrong

"Protein is king for fat loss and looking lean," Denvyr states. She recommends aiming for at least 100 grams of protein daily, eventually working up to one gram per pound of body weight. However, she warns against completely restricting carbs and fats: "I made that mistake before. Although I looked very lean, I was fatigued every single day. My performance was absolutely terrible, and I couldn't function without thinking about food 24/7."

Mistake: Following Random Workouts

Random workouts aren't the answer, says Denvyr. "You should be following a structured training program that helps you progress every week, every month, for years," she emphasizes. "If you're doing random workouts from Instagram or YouTube with very light weights, that's actually an endurance style of training. Your body will quickly adapt, and progress will stall."

Mistake: Ignoring Stress Levels

Denvyr notes that elevated cortisol from lack of sleep, food restriction, or overtraining can create unwanted bulk. "Although exercise can temporarily increase cortisol, it's the chronic elevation that becomes an issue," she explains. "I have definitely had my fair share of experiences with running myself into the ground. This mentality ends up causing us harm because we don't know when to slow down and rest."

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Mistake: Overdoing Cardio

"If you're one of my clients, I only recommend one to three days of cardio max in the week on top of your strength training," Denvyr shares. "If you're adding lots of running and intense HIIT training to your weeks, your body is just trying to keep up with you and make sure you're fed well enough so you can recover."

Mistake: Staying Too Sedentary

For desk job workers, Denvyr recommends adding 2,000-3,000 extra steps daily. "You don't have to walk 30 minutes all at once," she suggests. "I like to walk in the morning, so I do 10 minutes then, 10 minutes after lunch—which can help with digestion and blood sugar balance—and another walk in the evening."

RELATED:Pharmacist Reveals 4 Weight Loss Medications That Cost 80% Less Than Ozempic

Mistake: Relying Only on the Scale

"Make sure you're taking photos of yourself, taking measurements, and paying attention to how different parts of your body are shaping," Denvyr advises. "Maybe your butt is growing. Also, pay attention to the way that you feel. Pay attention to what your body is telling you. The scale is just one small piece of the puzzle."

Mistake: Expecting Overnight Results

"Body recomposition takes time," Denvyr emphasizes. "This way of training allows you to have food freedom. You're able to eat the foods that you love in a mindful way, and you're getting stronger. You're appreciating your body more, you're feeling good in your body. When you start paying attention to progress beyond just body aesthetics, that's when you truly become fit for life." And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Liezl Jayne Strydom
4 Meals I Ate to Lose 30 Pounds in 12 Weeks
Copyright Liezl Jayne/Facebook
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.

There's nothing quite like the moment when you've reached your weight loss goal and realize the real work is just beginning. YouTube sensationLiezl Jayne Strydom is familiar with this journey, having successfully lost 30 pounds in just 12 weeks and maintained her results long-term. "It's not about being perfect," she states repeatedly. Her philosophy centers on consistency rather than perfection, focusing on nutrient-dense, protein-rich meals that keep her satisfied throughout the day.

Getting Out of the Winter Rut

"To get out of my rut, get out of the winter rut, I like to do just a few simple things," Liezl explains in her recent post. "I like to change up my routine so things feel fresh, change up my meals and my workouts a bit so that I can just feel like I'm working towards some new goals." This refreshed mindset helped her stay motivated during her weight loss journey and continues to serve her well during maintenance.

Protein-Packed Breakfast Smoothie

"I've been making this breakfast every single day this week. This week, it's my favorite. It's just really simple," says Liezl. Her recipe combines one cup of frozen mango, half a cup of frozen raspberries, and half a cup of frozen strawberries. She adds about three-quarters to one cup of coconut yogurt, one small scoop of vanilla protein powder, and water to blend. "It's like a giant strawberry milkshake for breakfast," she explains.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Morning Movement Matters

"I just finished a workout. So I'm a little bit sweaty, a little bit hot, ready for my breakfast," Liezl shares. For her, exercise isn't about punishment but rather a consistent part of her routine that complements her nutrition. This balanced approach helped her lose weight in a sustainable way and now helps her maintain her results.

Nutrient-Dense Lunch Bowl

"It's a perfect lunch for me—quick, very healthy, and full of protein," Liezl explains about her midday meal. She starts with arugula, adds roasted sweet potatoes, and two seven-minute boiled eggs. "I always like to add something really filling to my salads like sweet potato or rice or quinoa," she notes. A drizzle of olive oil and coconut aminos brings everything together, with sunflower and pumpkin seeds for crunch.

Prioritizing Meal Prep

"I've got these roasted sweet potatoes. I cooked them yesterday," Liezl explains. This simple habit of having healthy options ready makes maintaining her weight loss easier. "All the work of these fruits, or the melons, is just cutting it up. But if you've got it cut up, then you can just have it ready to go in the fridge," she adds when discussing her afternoon snack.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Refreshing Afternoon Treat

Healthy,Breakfast,Or,Morning,With,Chia,Seeds,Vanilla,Pudding,Raspberry​Overnight Chia Seed BreakfastShutterstock

"I prepped some chia pudding the other day. And I also prepped this little fruit salad," Liezl shares. Her afternoon pick-me-up features chia pudding topped with watermelon, cantaloupe, grapes, and pecans. "That makes a very good after lunch snack," she notes, showing how simple combinations can satisfy sweet cravings naturally.

Dairy-Free Alternatives

Tea time. Beautiful blonde woman holding ceramic cup of tea or coffee enjoy closeup. Looking at window and drink tea. Good morning with tea. Selective focus. Pretty young girl relaxing. Happy concept., green tean, coffee​Green TeaShutterstock

"I love coconut yogurt, but any kind of plain yogurt will actually work," Liezl explains. For her afternoon coffee, she shares, "What I've really been liking in my coffee lately is I use just coconut milk in a can, light coconut milk. It's like so creamy, a little bit sweet, just naturally sweet. It's dairy-free, obviously."

Quick 10-Minute Dinner

"This is something that I make when I don't have a lot of time or when I just want something super quick," says Liezl. "This is a five to 10 minute dinner. So fast." She steams green beans while cooking ramen noodles, then adds pre-cooked chicken. "After I drain the noodles, I actually just put them right back in the pot with the stove turned down to low. And I just throw all the chicken pieces in there," she explains, adding oil and coconut aminos before covering to heat everything through.

Mindful Evening Indulgence

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"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. Her evening ritual includes ginger tea paired with a small piece of dark chocolate. "And it's chocolate time. A little bit of chocolate," she says simply. "I'm going to go enjoy my chocolate and my tea and just relax a little bit this evening."

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

The Protein Priority

Fresh chicken eggs​7. EggsShutterstock

"I am trying to eat quite a lot of protein at the moment. I try to get roughly a hundred grams of protein a day," Liezl notes. "I'm not like counting it. I just kind of have learned what kind of things have protein in them. So just having the eggs for lunch, having some protein powder in my smoothie for breakfast, having the chicken in my dinner. All those proteins accumulate."

Understanding Your Calorie Needs

"I'm not trying to lose weight at the moment, so I don't count my calories. I only do that when I'm trying to lose weight," Liezl explains. "But I thought some of you guys might want to know how many calories that I'm eating. So it says that I ate 2,227 calories today and 95 grams of protein. That's pretty good."

Flexible Framework, Not Rigid Rules

"It's not about being perfect. It is not about being perfect," Liezl emphasizes twice. "I have found that when I am putting in a little bit of effort, taking care of myself, I just feel so much better," she says. "When I don't [take care of myself], it really affects my confidence. And then I'm like thinking, oh, I need to change all these things about myself."

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Summer-Ready Confidence

"Getting summer ready really just means feeling healthy, strong, confident in my skin," says Liezl. "You know, comfortable showing a little bit more skin after winter. In winter I get like, feel like a bit scruffy after winter, like I've just been bundled up so much." Her approach focuses on making small changes that yield big results in both physical appearance and mental well-being.

Finding Inspiration, Not Perfection

"I hope that you enjoyed this video. I hope that it just gives you a bit of motivation, a bit of inspiration, maybe a recipe or two to try," Liezl says. By sharing her realistic day of eating, she demonstrates that sustainable weight management doesn't require extreme restriction. As she puts it, it's about "just getting out of the rut a bit, just changing up a few things, doing some exercise, eating some healthy meals." 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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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 not sure what to eat? You probably know that to burn body fat, you need to follow a high-protein, low-calorie diet. Some foods are better than others when it comes to meeting these criteria. Regina Trakhtman is an influencer and weight loss coach who dropped 7% body fat after kids at 39 and helps other women do the same. In a new social media post, she shares some of the foods she eats to lose weight quickly. “When I need more protein without extra calories, these are 6 things I eat,” she writes. “Here are my high protein, low calorie go-to’s!”

Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

The first food she recommends? Egg whites. “Pure protein, zero fat, low calorie. Add them to oats, make an omelet, or mix into shakes for a protein boost!” she says.

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

Non-Fat Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt concept​2. Greek YogurtShutterstock

Not all yogurt is healthy. Many have added sugars. However, non-fat Greek yogurt should be a staple in any fat loss diet. “15-20g of protein per cup with barely any fat! Perfect as a snack, in smoothies, or even as a creamy sauce base. It’s the most versatile ingredient!” she says.

Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.​17. Soy Protein PowderShutterstock

Another item to add to your menu if you are trying to lose weight? Protein powder. “A quick and easy way to boost protein without extra fat or carbs. Mix it with water, almond milk, or even coffee!” she says.

Canned Tuna (in Water)

Canned tuna on wood background​7. Canned FishShutterstock

She also eats canned tuna, in water, often. “Lean, high-protein, and low-calorie. Great in salads, wraps, or straight from the can with mustard. There’s one at Trader Joe’s that I’ve been obsessed with!” she says.

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

Low-Fat Cottage Cheese

Cottage cheese or fresh milk curd as background close up. Homemade cottage cheese texture.Shutterstock

Most health experts maintain that low-fat cottage cheese should be an essential in your fat loss diet. “Packed with casein protein (slow-digesting) to keep you full longer without excess calories,” she writes.

Deli Turkey or Chicken (Low-Sodium)

A view looking into a package of processed turkey deli meat slices.​Processed Meats: The Cancer ConnectionShutterstock

Not all deli meat is healthy but she does recommend turkey or chicken. “Easy grab-and-go protein with barely any fat. Roll it up with mustard or eat it straight for a snack! My fav? Roll it in a crispy piece of lettuce 🥬 or in an @egglifefoods everything wrap,” she says.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

BONUS: Sugar-free Jello with Greek Yogurt + Protein Powder

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free1. Sugar-free Jello: 11 caloriesShutterstock

Sugar-free Jello with Greek yogurt + protein powder is the perfect high-protein dessert hack. “You’ll thank me later,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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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.

Are you trying to lose weight, but aren’t sure what to eat? Breakfast is the most important meal of the day, as it fuels your body for fat loss and muscle growth. Body Network spoke with Elaine Morrison, a pilates instructor and nutritional therapy practitioner who helps women look their best from the inside out, and asked her: What do you eat for breakfast when you want to lose weight? Her answer may surprise you.

Make Sure Your Breakfast Is Balanced

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

“Eating a satiating breakfast that includes enough protein, healthy fat, and fiber will help you maintain steady energy (balanced blood sugar) and make better food choices throughout the day,” says Morrison. “It will help you to feel full and cut down on unnecessary snacking. You'll also have better energy and less brain fog. Balancing blood sugar is key to supporting fat loss.”

Aim for 30 Grams of Protein

Unrecognizable man preparing fried eggs for breakfast. Close up.Shutterstock

Morrison recommends starting by choosing protein and aiming for 30 grams of protein.

Some examples:

  • 2 eggs (1 egg = 6 grams of protein) + 2 chicken sausage
  • 2 eggs + 1/2 cup of cottage cheese (scramble the cottage cheese into the eggs for a creamy texture)
  • 1 serving of protein powder + 2/3 cup of greek yogurt.

Here’s What to Do When Traveling

NEW YORK CITY - MAY 2015: Starbucks store. Starbucks is the largest coffeehouse company in the world.​StarbucksShutterstock

“When traveling, most airports have Starbucks,” Morrison says. “I tell clients to purchase two servings of the egg white bites (a total of 4), which will give them 24 grams of protein. Purchase an apple if they have it, or bring one with you, and you will have a well-balanced meal.”

Then, Choose a Healthy Fat

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

Next, make sure you have a healthy fat. “Eggs contain 5 grams of fat/egg, so you'll get enough from eating eggs,” she says. “Choose cottage cheese or Greek yogurt that are low to full fat and that will give you your healthy fat. If you're using protein powder and Greek yogurt to make a smoothie, depending on how much fat is in the yogurt, you can also add a tablespoon of nut butter.”

Amp Up Your Fiber Intake

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Next, choose non-starchy vegetables or fruit to add fiber to your meal. “Fiber helps keep you feeling full and supports healthy blood sugar levels,” she says.

Non-starchy vegetables: Saute, roast, or steam broccoli, cauliflower, Brussels sprouts, spinach, carrots, asparagus.

Fruit with fiber: blueberries, blackberries, raspberries, apples, pears. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat