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I Lost My Mom Pooch Without Dieting With These Simple Tips

Here are five simple changes she made to lose her gut.

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.

Christina_Hedges8
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.

Christina Hedges (@christina_hedges) is a weight loss influencer and mother who shares tips and tricks on how to get into shape via healthy habits. In a viral video she reveals how to lose five to 10 pounds in a month, “without dieting” – but “not just losing this,” she says. “You're also keeping it off,” she maintains. “The hack that helped me go from mommy pooch to mom bod.” Body Network also consulted with The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, who weighed in on her tactics.


Hydration

@christina_hedges

How to lose weight without dieting #weightloss #loseweight #nodiet #nocountingcalories #viseralfat #bellyfat #keepweightoff #weightlosshack

“Start your day off with water,” Christina suggests. “Increasing your water intake decreases hunger. Get your favorite canteen and fill it up. Drink it throughout the day. Drink three of these a day, which is a little less than a gallon of water. If you're working out. Drink a gallon.” A gallon of water is 128 ounces, “and that is a LOT of water to drink every day,” says Collingwood. The Institute of Medicine Guidelines are 125 ounces per day for men and 91 ounces per day for women. These numbers encompass all fluid, including fluid from food and all drinks throughout the day,” she explains. “Drinking a gallon of water is not dangerous, but it might be a bit unrealistic for many people.”

Don’t Drink Your Calories

christina-hedges-2christina_hedges/TikTok

Second, she advises against drinking your calories. “Avoid sugary drinks, coffee with sugar, sodas, and juice, especially juice,” she instructs. “Absolutely agree,” says Collingwood. “Calories from regular sodas and sweet tea, lemonade, etc. add up in calories and don’t fill you up. Especially watch sweet coffee drinks, milkshakes, and even smoothies.”

Related: The Perfect 5-Exercise Beginner Workout, According to Fitness Expert

Drink Energizing Fluids

christina-hedges-3christina_hedges/TikTok

“Instead, drink something that's going to give you energy and suppress your appetite,” she says, holding up a drink with ice that appears to be some sort of iced green tea. “Iced tea without any added sugar can be a great way to hydrate,” Collingwood says. “Be careful how late in the day you drink tea with caffeine, though, so it doesn’t disrupt sleep.”

Practice Intermittent Fasting

christina-hedges-4christina_hedges/TikTok

Christina also encourages intermittent fasting. “Eat your first meal 12 to 16 hours from dinner. So if dinner was at 7:00 PM 12 hours later, at 7:00 AM gradually working your way up to fasting 16 hours, 7:00 PM to 11:00 AM,” she says. Intermittent fasting is not necessary to lose weight and doesn’t work for everyone, Collingwood says. “Some people have success when they start Intermittent Fasting but quickly plateau.” She recommends a 12 hour fast and spreading food out throughout the day to keep metabolism high.

Related: I Shaved 4.5-Inches Off My Waist in Three Weeks with This Drink

Drink a Fibrous Beverage for Breakfast

christina-hedges-5christina_hedges/TikTok

“The goal is to burn fat for breakfast,” she continues. “When you're ready to eat, drink this fiber matrix. That's it. It allows you to eat what you want, you just won't eat as much. Lose weight, keep it off, and more importantly, get your health back.” A fiber drink can be a good way to add additional fiber to your day “and can assist in hydration as well,” says Collingwood. “Fiber can provide satiety and may help you not eat as much soon after consuming it.”

💪🔥Body Booster: If you aren’t getting enough fiber in your diet, drink a fibrous beverage daily. 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.

Christina Hedges (@christina_hedges) is a weight loss influencer and mother who shares tips and tricks on how to get into shape via healthy habits. In a viral video she reveals how to lose five to 10 pounds in a month, “without dieting” – but “not just losing this,” she says. “You're also keeping it off,” she maintains. “The hack that helped me go from mommy pooch to mom bod.” Body Network also consulted with The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, who weighed in on her tactics.


Hydration

@christina_hedges

How to lose weight without dieting #weightloss #loseweight #nodiet #nocountingcalories #viseralfat #bellyfat #keepweightoff #weightlosshack

“Start your day off with water,” Christina suggests. “Increasing your water intake decreases hunger. Get your favorite canteen and fill it up. Drink it throughout the day. Drink three of these a day, which is a little less than a gallon of water. If you're working out. Drink a gallon.” A gallon of water is 128 ounces, “and that is a LOT of water to drink every day,” says Collingwood. The Institute of Medicine Guidelines are 125 ounces per day for men and 91 ounces per day for women. These numbers encompass all fluid, including fluid from food and all drinks throughout the day,” she explains. “Drinking a gallon of water is not dangerous, but it might be a bit unrealistic for many people.”

Don’t Drink Your Calories

christina-hedges-2christina_hedges/TikTok

Second, she advises against drinking your calories. “Avoid sugary drinks, coffee with sugar, sodas, and juice, especially juice,” she instructs. “Absolutely agree,” says Collingwood. “Calories from regular sodas and sweet tea, lemonade, etc. add up in calories and don’t fill you up. Especially watch sweet coffee drinks, milkshakes, and even smoothies.”

Related: The Perfect 5-Exercise Beginner Workout, According to Fitness Expert

Drink Energizing Fluids

christina-hedges-3christina_hedges/TikTok

“Instead, drink something that's going to give you energy and suppress your appetite,” she says, holding up a drink with ice that appears to be some sort of iced green tea. “Iced tea without any added sugar can be a great way to hydrate,” Collingwood says. “Be careful how late in the day you drink tea with caffeine, though, so it doesn’t disrupt sleep.”

Practice Intermittent Fasting

christina-hedges-4christina_hedges/TikTok

Christina also encourages intermittent fasting. “Eat your first meal 12 to 16 hours from dinner. So if dinner was at 7:00 PM 12 hours later, at 7:00 AM gradually working your way up to fasting 16 hours, 7:00 PM to 11:00 AM,” she says. Intermittent fasting is not necessary to lose weight and doesn’t work for everyone, Collingwood says. “Some people have success when they start Intermittent Fasting but quickly plateau.” She recommends a 12 hour fast and spreading food out throughout the day to keep metabolism high.

Related: I Shaved 4.5-Inches Off My Waist in Three Weeks with This Drink

Drink a Fibrous Beverage for Breakfast

christina-hedges-5christina_hedges/TikTok

“The goal is to burn fat for breakfast,” she continues. “When you're ready to eat, drink this fiber matrix. That's it. It allows you to eat what you want, you just won't eat as much. Lose weight, keep it off, and more importantly, get your health back.” A fiber drink can be a good way to add additional fiber to your day “and can assist in hydration as well,” says Collingwood. “Fiber can provide satiety and may help you not eat as much soon after consuming it.”

💪🔥Body Booster: If you aren’t getting enough fiber in your diet, drink a fibrous beverage daily. 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
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

If you want to lose 20 pounds in a month, it’s time to change a few of your habits. Laila Torah is a social media influencer who shares about everything from fashion and beauty to weight loss. In a recent viral video, she details how she dropped 20 pounds per month to lose a total of 40 pounds. Here is everything you need to know about her weight loss journey, including the top 5 things she did to lose weight.


She Offers 5 Tips on How to Lose 40 Pounds in 2 Months

Hand with Pencil making goals list to lose weightShutterstock

“Today I'll be talking about my weight loss journey and how I lost 40 pounds in two months,” she says. “So in this video, I'll be giving you guys five tips on how I lost 40 pounds in two months.”

She Always Felt Chubby Growing Up

She starts with a “quick history” of her journey, explaining that she “always felt like the chubby one” growing up. “I always felt like the biggest one in the group, and I feel like I became very conscious of this from an early age because I'm a twin, and my twin was much skinnier than I was.”

She Was Insecure Through Her Teens

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.Shutterstock

“This insecurity continued throughout my teens, and I just remember on so many occasions wanting to go out and trying on so many clothes and feeling so fat and ugly and everything I put on that it literally just made me not wanna go out and just stay at home,” she says.

She Lost Weight, Then Gained It Back in College

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

“So in my teens, I actually managed to lose a lot of weight, and I was so happy I finally reached my body goal, but I did it in such an unhealthy way that it was not maintainable,” she continues. “So by the time I got to the end of my university experience, I put on all the weight that I had lost and more so in 2019.”

RELATED:Lauryn Bosstick Reveals the 12 Secrets to Her 60-Pound Weight Loss

She Weighed 183 Pounds

Check your body shape with white weight scales, top view.Shutterstock

“I graduated from university, and I remember stepping on the scales for the first time in years and seeing 183 pounds. Now that is a lot of weight, especially for someone of my height, being five foot three, and carrying 183 pounds is just way too much,” she adds.

She Knew She Had to Make Some Changes

Buffet table scene of take out or delivery foods. Pizza, hamburgers, fried chicken and sides. Above view on a dark wood background.Shutterstock

“So from then, I knew I needed to do something about it. I needed to change my diet. I needed to exercise. I needed a major lifestyle change. This was so hard for me to do because, for years, I had created a lifestyle of just eating junk all the time, not exercising, and just being super lazy, to be honest,” she says.

She Started Her Journey During Covid

COVID-19 vaccine in researcher hands, female doctor's holds syringe and bottle with vaccine for coronavirus cure. Concept of corona virus treatment, injection, shot and clinical trial during pandemicShutterstock

Then, in 2020, during the pandemic, everything changed. “I know Covid had such a negative impact on so many people, including myself. But if I could take one positive thing from Covid, it would definitely be my weight loss, and it would allow me to lose 40 pounds in two months,” she says, getting into the five tips that allowed her to lose weight.

Tip 1: Change Your Diet

Raw vegetables background. Healthy organic food concept.Shutterstock

“So the first tip is to change your diet,” she says. “Changing your diet, I believe, is the most important thing when it comes to weight loss because there is absolutely no point in exercising and your diet staying the same because you're really not gonna get any results. So changing your diet should definitely be your priority.”

RELATED:I Lost 45 Pounds and Kept It Off With These Simple Changes

You Don’t Have to Cut Out Food Groups

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

When all the restaurants shut down, she went onto social media and “found so many healthy accounts and learned how to make quick and easy and healthy meals,” she revealed. “You do not need to cut out any of the food groups. All the food groups are just as important as each other. It's just about portion sizes and portion control.”

Tip 2: Count Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“So that takes me nicely to my second tip, which is calorie counting. I highly recommend calorie counting. If you struggle with portion sizes and portion control, you can find out how many calories you're supposed to intake online based on your gender, height, weight, age, and activity level,” she says.

She Recommends Using an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“I would highly recommend doing that because it is different for everyone. So when I was calorie counting, I used this amazing app called MyFitnessPal, and MyFitnessPal allows you to log your breakfast, your lunch, your dinner, and all your snacks in between. And it's just a good way of tracking how many calories you're eating throughout the day and staying within your limit,” she continues.

If You Are Hungry, Try a Hot Drink

Attractive happy middle aged woman is sitting on sofa in living room. Smiling adult lady enjoys drinking coffee or tea sitting on couch at homeShuttestock

“Calorie counting can be very, very difficult at times because when you are trying to reduce the amount of food that you are intaking, there will definitely be moments when you are hungry. But in those moments, I found having a hot drink to be very beneficial,” she reveals. “It just allowed me to get to sleep so that I would not go over my calorie limit for that day. You won't always feel hungry, I promise you that will change. Your body will eventually adjust and get used to your new portion sizes.”

Tip 3: Walking 10,000 Steps Per Day

Man using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievementShutterstock

Her third tip? “Walking 10,000 steps every single day with one rest day,” she says. “So that means walking six days a week and on the seventh day, you rest. That was not meant to sound biblical, but we'll go with it.

RELATED:7 Steps to Shed Body Fat in 6 Months, From Ben Affleck's Trainer

You Should Take One Rest Day

Side view portrait of a relaxed happy woman resting sitting on a couch in the night at homeShutterstock

“Your rest day can be any day of the week. It can be at the beginning, the middle, the end, whatever day suits you best. If you're feeling super tired or exhausted one day, use that as your rest day, and then the next day, just keep it moving. It is very important to take that rest day because your body does need that time to recover, and you don't wanna put your body under too much stress because stress can result in injury, and then the injury could just stop you from walking altogether,” she explains.

She Eventually Made It Up to 30,000 Steps

A backpacker walking on the farm track with sheep grazing on the green hills. Taken at Wharariki beach track, Golden Bay, South Island,Shutterstock

After a while, walking 10,000 steps “became so easy that I then increased my step count to 20,000 steps a day and then eventually 30,000 steps per day,” she reveals. “I know 10,000 steps can be a lot of steps to people who are not used to walking.”

A Few Hacks? Break Up Your Steps, Listen to Music or a Podcast, or Talk to Friends

Woman exercise walking in the park listening to music with headphoneShutterstock

She has a few hacks to make walking easier. “So what I would find helpful and what I would recommend is splitting it and walking 5,000 steps in the morning and then 5,000 steps in the evening. Walking so many steps every day became so enjoyable to me. I found ways to enjoy it, whether that was listening to music or to a podcast or catching up with friends on the phone. Just find ways in which you can get excited about walking,” she says.

Tip 4: Cut Out Drinks

Soft drinksShutterstock

Her fourth tip? “Cutting out all drinks,” she says. “So that includes juices, fizzy drinks, and alcohol.” She claims this “was honestly the hardest step” for her “because I love my juice. I look forward to drinking my juice with my meals. I look forward to my orange juice, my ginger ale.”

RELATED:12 House Cleaning Chores That Burn Calories Every Minute

It Was Hard, But It Gets Easier

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

However, it was the ultimate game-changer. “I know you're probably tired of hearing everyone say just drink water, but honestly, it really does work,” she says. “Once you make that adjustment, I promise you it is a lot easier. Your body will eventually adjust and just crave water. You just need to be consistent and stick at it.”

Drink More Water When You Are Hungry, She Says

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

“Something that really helped me on this journey was that there were so many moments that I felt like I was hungry, but I was actually thirsty. And you would think that your body can tell the difference between hunger and thirst, but honestly, in moments where you feel like you are hungry, try having a glass of water, and it can make all the difference,” she says.

She Says She Didn’t Realize She Was Drinking So Many Calories

,Bubbly,Soda,Pop,Ice,Cubes,sugarShutterstock

“Drinking water is honestly key on this journey because I noticed a drastic change in my body weight when I replaced all those sugary juices with just water, which obviously has zero calories. I don't think people are aware that these juices have so many calories in them, so much sugar that they are almost like a meal replacement, and they take up a whole meal's worth of calories. So once you make that change, you will honestly see such great results in your body,” she maintains.

Tip 5: Be Consistent

Woman drinking water from a sports bottle.Shutterstock

Her fifth and final tip is to “be consistent,” she says. “Even when you do not see results. Be consistent even when you are not seeing the results as fast as you would like to see them remain consistent.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Are you having trouble jump-starting your weight loss journey? Ecem Gundogan is a London-based social media influencer who lost a whopping 60 pounds by ditching some unhealthy habits. “How to lose weight really fast,” she says, revealing that she lost 22 pounds in one month. “This is a game changer.”


She Struggled With Her Weight Her Whole Life

Ecem offers a “little bit of backstory” about herself. “I have struggled with my weight my whole life. Growing up, I was always the bigger girl in the group, and initially, my weight didn't bother me. As I said, as I was always bigger than people my age, I had just accepted that that was my normal, and my friends and family had,” she says.

She Felt Helpless

Depressed woman sitting alone on the bed with hands on head feel stress, sad and worried in the dark bedroom and low light environmentShutterstock

“I thought there was nothing I could do. As time went on, I kept gaining more and more weight,” she continues. “I slowly realized that I no longer enjoyed going out with my friends because I didn't wanna have to get dressed up or get out of my PJs.I hated the way clothes looked on me. I was no longer taking pictures with my family because I didn't wanna see myself in them.” However, in January 2018, she decided to make a New Year's resolution.

She Decided to Make a Change

overweight woman on scale at homeShutterstock

She stepped on the scale and weighed 174 pounds. “It hit me then, and I knew I wanted to make a change. I remember feeling so guilty that up until that moment, I had treated my body so badly. I knew that six months down the line, I didn't want to think back to that moment in time and say I should have done something,” she says.

She Researched How to Lose Weight Fast

woman,laptop,computer,officeShutterstock

“Then I get into bed that day, and the first thing I do is whip out my phone and go to YouTube. And yes, initially I was searching things like ‘How to lose weight really fast,’ and ‘How to lose 10 kilos in a month.’”

She Realized That Losing Weight Takes Time

“The more I watched other people's videos about weight loss, the more I heard about their rights and their wrongs. I realized this wasn't going to happen in three weeks. This wasn't going to happen in three months, and that was okay. I needed a lifestyle change to get me to where I wanted to go. So from that day on, every single day, I would go on YouTube or Instagram, and I would look up videos and other things about healthy meal ideas and healthy meal options because I needed to stay motivated,” she explains.

RELATED: The Benefits of Eating Bananas Every Day After 50

Tip 1: Find Motivation

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

Her first tip is to find motivation. “Use stuff like YouTube and Instagram and other social media platforms to keep you motivated because motivation is key,” she says.

Tip 2: Portion Control

Tomatoes with digital kitchen scales on wooden backgroundShutterstock

“Tip two is portion control, and boy was this hard,” she says. “The whole reason why I had gained weight in the first place was because I just love eating tons and tons of food. Nothing, and I mean nothing, could make me happier than seeing my plate mounted with tons of food.”

She Recommends Calorie Counting

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

“Now, for me, the best way I could control my portions was calorie counting. And I know calorie counting is a controversial topic, but like I said, from personal experience, it really was just the best option for me,” she says. “Now, yes, it is important to be in a calorie deficit, but if calorie counting isn't for you, then even keeping a diary of what you're eating in a day really helps with your weight loss journey. I won't be sharing how many calories I stuck to in a day because that is different for everyone. It changes depending on your routine and your lifestyle.”

RELATED: 5 Protein Mistakes Causing You To Gain Weight

She Used an App

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

“I would just recommend going on an app or a website and working out your own personal estimate. Tracking my calories really helped me be mindful of how much food I was actually overeating and what I was really fueling my body with.”

Tip 3: Find Alternatives

Her next tip is, “Don't cut out food groups, just find alternatives,” she says. “Now, when I started tracking my calories, I realized how far from balanced my diet was. I literally lived off of carbs. I wasn't going to go then and cut carbs completely out of my life because I would've been miserable, and it wasn't going to be maintainable.”

She Found Healthier Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

She started experimenting and substituting things with healthier options, “which I still really enjoyed,” she says. For example, she swapped out white, thick bread for “these nimble breads that are like 50 calories a slice and still really yummy. That led me to the love of my life, which is corn things. Oh my god, they're delicious, and I love them. My whole family does. And in fact, I don't think we buy bread anymore because everyone just loves them so much,” she says.

She Swapped White Pasta for Brown Rice Pasta

Organic brown rice pasta penne in a bowl in woman's hands. (Gluten Free Product).Shutterstock

“Whenever I craved a muffin or chocolate, I would start going for Fiber One bars instead. They are amazing,” she continues. She also swapped white pasta for brown rice pasta and white rice for brown. “And for those times I would want something sweet, I would go for Halo Tops.” She says that switching Ben and Jerry’s out with Halo Tops “made it feel like I was cheating when I really wasn't. Just experiment and find options that you can substitute that you still enjoy.”

Tip 4: Use a Smaller 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, she recommends using a smaller plate. “Now, I know this doesn't sound like anything, but trust me, this is a small but mighty tip. Switching to a smaller plate automatically cuts down how much food you're eating because, come on, how much food can you really fit on a small plate? But the thing is, it still looks like a load of food. So with me, I was still happy because I saw loads of food on my plate, but I was also cutting down the calories I was eating. And in my books, that is a win-win,” she says.

Tip 5: Volume

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Tip five is volume. “Now greens and vegetables have so much more volume and the same amount of calories. So what I started doing was instead of having a big bowl of pasta, I would have a big bowl of salad topped with pasta. So it still looked like I was having a load of food, and I was still really full after my meal, but I was cutting down the calories without even realizing tip water, water, water. Now, yes, I know everyone says this, but I've tested it, and it's true,” she explains.

Tip 6: Drink Water

Head shot close up young dreamy woman holding glass of fresh pure water, looking aside. Happy lady visualizing future, planning workday, enjoying morning healthy habit at home, healthcare concept.Shutterstock

“Sometimes when I started to feel like I was hungry or I would get the fidgets to go get a snack, what I would do is have some water, give myself 15 or 20 minutes, and usually that hunger feeling would go down because I was actually just thirsty,” she reveals. “If I was still hungry after the 20 minutes, then of course I'm going to go eat. But like I said, usually I was just thirsty.”

Tip 7: Sharing

Tip seven sharing. “Oh my God, this is a game changer. Now, before, I hated sharing—when someone asked me for some of my food, I would get so angry because I hated sharing my food. It was mine. All this time, sharing was a benefit for me. So, those times when I would crave a tiramisu or a cheesecake, what I would do is yes, I would let myself indulge every now and then, but I would get one, and I would share it with someone, and usually that was my mom. But yeah, sharing just helped me satisfy my sweet tooth while cutting down some of the calories that I would've been having previously,” she says.

Tip 8: Stick to a Schedule

Smiling Black Female Jogger Checking Running Time On Smartwatch After Outdoor Training, Happy Young African American Woman Drinking Water And Checking Fitness Tracker Data On Watch, Copy SpaceShutterstock

Tip eight is sticking to a schedule. “Now, this helped me really fix up my eating pattern because before, it was a mess, but I would plan the time of the day when I intended to eat, and every single day, I would usually stick to this plan. Now, this changes from person to person. It depends on your routine. It was different when I was in school, and now that I'm at home, it's different. I usually tend to have breakfast around 12, lunch around 5, and dinner around 7:30, and I have around two snacks a day. I stick to the schedule pretty much every day. Usually, I do stop eating around 8:00 because I found that sticking to a schedule and stopping at eight helps me digest my food much easier, especially my last meal because dinner can be heavier sometimes, and with green tea before bed, I would wake up in the morning feeling so much less bloated and so much more positive,” she reveals.

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

Tip 9: Don’t Eat While Standing Up

Happy woman having fun while feeding her boyfriend with a cake in a cafe.Shutterstock

Tip nine is don't eat while standing up. “Now I'm pretty sure everyone does this while we're in the kitchen getting something ready. We tend to throw things in our mouths without realizing that this can actually add to quite a lot of calories throughout the day. Even just cutting out this habit of eating while you're standing reduces the calories you're eating a day without you even realizing,” she says.

Tip 10: Exercise

Young woman smiling at camera with backpack in the forest on sunset light in the autumn season, looking up, exploring the nature.Shutterstock

When she wanted to see more progress, she added exercise to the mix. “You see, I was a very, very lazy person. I hated exercising. I lived 10 minutes from my school, and I would still make my parents drop me off and pick me up, drop me off and pick me up every single day because I wasn't bothered to talk for 10 minutes now. I wasn't then going to go and get a gym membership because was I really gonna go?” she says.

She Started Working Out at Home

Fitness workout at home. Healthy fit young woman doing triceps dips exercise in the living room.Shutterstock

“What I realized was the idea of working out at home didn't really bother me because I could just do my workout quickly, have a shower, then get straight back into bed. So that's what I'd done. I started working out at home. Now, obviously, I began at a very easy level, and I slowly increased the intensity. I personally love doing home HIIT workouts, but you really just have to find something you enjoy doing yourself,” she says.

You Don’t Need a Gym Membership

Fitness woman working out in gymShutterstock

“What I'm trying to say here is you don't need a gym membership, especially when the current situation is the way it is right now. It's just finding something you enjoy doing that you can add to your routine that doesn't make exercising feel like a hassle. And that's it, really. That's all I've done. I didn't try and kill myself at the gym trying to burn off calories or stick to a really hard diet that was going to make me feel miserable,” she says.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Focus on a Lifestyle Change

Young happy beautiful woman looking in the mirror satisfied with the results of her training.Shutterstock

Overall, she recommends looking at the big picture. “I just tried to change habits that I already had in my routine that was gonna lead to a lifestyle change that was gonna lead to my weight loss,” she says.

She Lost 66 Pounds in a Year

In one year, she lost 66 pounds. “Honestly, it was the best thing I could have done for myself, both physically and mentally. The outcome is so worth it. So please stick to it, guys. Stay motivated, and I'm pretty sure if I could do it, then anyone can.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

We've all been there – standing on the scale, promising ourselves that losing just a few pounds would make everything better. When traditional diets failed, Sandra Sallin found an unexpected solution at age 83. This award-winning Pro Aging blogger and accomplished artist, whose paintings hang in museums, has lived an extraordinary life – from flying Spitfire planes over Dover to being kissed by wolves in TV commercials. No, she shares her surprisingly simple approach to weight loss that finally worked. Read on to discover how she lost 13 pounds using gentle, sustainable changes anyone can make.


The Truth About Weight Loss After 60

"Keeping a healthy weight is a worthwhile goal at any age. As you get older, it can get trickier," says WebMD. However, while "you might not be burning calories like you did when you were younger, you can still take off extra pounds."

The Breaking Point: When Enough Was Enough

"I gained a lot of weight between Covid, being older after menopause, and not being careful about what I ate," Sandra says in her post. "Every time I went to the doctor, the scale kept inching up until I reached a weight where I thought, 'No, that's not okay anymore.'" She was particularly motivated after checking her BMI: "I did those BMI tests, and it said I was overweight, which is not healthy. I was aghast, and I was so upset that I thought, 'You know what? I'm going to lose weight.'"

Why Traditional Methods Weren't Working

Like many of us, Sandra tried various approaches. "I'd done the Weight Watchers thing and lost the weight, only to gain it back again," she explains. "Avoid fad diets because the results don't last," says WebMD, adding the "golden rules of weight loss: Burn more calories than you eat or drink."

The Unexpected Catalyst for Change

A surprising turn of events led to Sandra's breakthrough. Following radiation treatment that made swallowing difficult, she had to modify her eating habits. "For about ten days, I had to eat very little because it hurt so much," Sandra recalls. "Eat more small meals and snacks, and don't go much longer than 3 hours without eating," says WebMD. As a nutritionist at Foodtrainers in New York. Joanna Li, RD, explains, "Because your metabolism is already slow if you're starving yourself, it just gets slower."

The Simple Strategy That Made All the Difference

Sandra's approach centers on mindful eating. "I pay attention to how much I eat and stop when I feel comfortable, not stuffed," she explains. This naturally led her to follow WebMD's recommendation to "eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy; and keep meat and poultry lean."

Sweet Cravings? Try This Apple Trick

Instead of completely depriving herself, Sandra found a clever substitute for desserts. "Apples are so sweet and delicious. If you feel like having a piece of candy, take an apple and slice it. Somehow, the sweetness of the apple just satisfies me," she shares. This aligns perfectly with WebMD's advice to "limit empty calories, like sugars and foods with little or no nutritional value."

The Power of Mindful Eating and Hydration

Sandra discovered that changing how she ate was as important as what she ate. WebMD underlines the importance of hydration: "Sometimes, thirst masks itself as hunger. As you get older, you may not be as quick to notice when you're thirsty." The recommendation is to get 64 ounces of water a day, which you can get from both beverages and water-rich foods.

Finding Your Exercise Sweet Spot

Exercise played a crucial role in Sandra's success. "I know we've all got something, but when you can exercise or if you can do a recumbent bike, do it," she encourages. WebMD supports this approach, noting that "you lose muscle mass as you age. Offset that by doing strength training. You can use weight machines at a gym, lighter weights you hold in your hands, or your own body weight for resistance like in yoga or Pilates."

The Scale Strategy That Works

Sandra developed a practical approach to weighing herself that prevented discouragement. "I don't weigh myself every day because if I don't lose weight, I'll get depressed," she shares. This mindful approach helps her stay motivated while following WebMD's advice that "you may need fewer calories than you did when you were younger."

The Results Speak for Themselves

Through this approach, Sandra has lost 13 pounds at a healthy pace of about a pound per week. "When the doctor went to weigh me and came back and said, 'You've lost three pounds since the last time I've seen you,' I was thrilled," she shares. "If I'm losing weight, you can do it. I don't have a nutritionist, trainer, or chef. I'm just paying attention to my body and eating until I'm comfortable, not stuffed."

RELATED:Doctor Lost 6 Pounds in 30 Days Testing This Supplement

Additional Health Considerations

Sandra emphasizes the importance of medical oversight: "Get your thyroid checked," she advises. WebMD says that professional medical guidance is essential, recommending that older adults "ask your doctor or a registered dietitian" about their specific caloric needs and dietary restrictions. As Sandra notes, even details like biotin supplementation can affect medical tests: "The endocrinologist had me go off biotin while he was testing to see where I was with my thyroid." 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
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

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

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

@indyaagos

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. when I first started my weight loss journey, I used to restrict myself so much, 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. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. 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. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

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”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

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

Raven_Norwood_rowwithraven1rowwithraven/Instagram

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

Raven_Norwood_rowwithraven2raven.grl/Instagram

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

Raven_Norwood_rowwithraven4raven.grl/Instagram

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

Raven_Norwood_rowwithraven6raven.grl/Instagram

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

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

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

David_Tuckfield7David Tuckfield

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_Tuckfield5David 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

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

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

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“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_HenningJoan 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.

Sasha Pallari sashapallari
Copyright sashapallari/Instagram
Evidence-Based

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

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

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

We've all been there – staring in the mirror, wondering if there's something that could finally help us feel better in our own skin. When Sasha Pallari decided to try Mounjaro, she wasn't just looking for quick weight loss. She was searching for peace with food after a lifetime of struggles. Her honest answers to your burning questions might surprise you - and give you hope if you're considering this path too.

The Truth About How She Feels Now

Sasha admits she "never expected something with such minor consequences to have such a huge effect on me and my mental health." After months of constant food obsession, she describes it as "a blanket of calm has been put over my brain." While dealing with some side effects (yes, the gassiness is real), she feels "incredible" overall. "I've struggled with my body image and my relationship with food my entire life," she shares in her post.

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

Her #1 Reason for Starting (It's Not What You Think)

"My number one reason for doing this was to hopefully heal my relationship with food," Sasha reveals. She's upfront about changing how she talks about it: "I no longer call them weight loss injections. I call it a GLP-1 medication." For her, it's about so much more than the scale. "If this medication meant I never lost any weight, but I would feel this way towards food, would I still take it? The answer is yes."

How Her Eating Actually Changed

"I physically cannot eat the amount that I could eat prior," Sasha explains. Her portion sizes dropped "maybe less than half" from the first few days. But here's the surprising part – she's eating better quality food now. "My obsession with food was actually very toxic. Whereas my love for food and my love for cooking... has actually increased."

The Side Effect Nobody Warns You About

Let's get real about the gassy situation. "I'm very, very gassy, really burpy," Sasha laughs. The good news? "I don't have what I hear people talk about, sulfate burps, like there doesn't seem to be a smell." Her tricks to manage it: lots of water, peppermint tea after meals, and activated charcoal when needed.

The Scale Decision That Changed Everything

Sasha faced a dilemma: "I hadn't been a scale weigher for like eight years." She weighed herself at the start and then didn't step on again for over two months. "I wanted to do it properly... I didn't want my whole journey to be about that." When she finally weighed herself again, she'd lost about a stone and a quarter, slower than many, but exactly how she wanted it.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

What It Really Costs (And What It's Worth)

Sasha keeps it real about the price: "I've been paying perhaps 130 pounds ($170) a month" for the lowest dose. She hasn't moved up because "it doesn't make sense to move up a dose if I'm reaping the benefits." Her advice? "The best dose to maintain is your lowest dose." She's stuck with 2.5 milligrams and says, "That's been the best thing for me."

How She Handles Eating Out Now

"I've still eaten. I just can't eat the amount that I used to eat," Sasha shares. Her approach to Indian takeout changed from ordering "a full curry, a full rice, a full Naan bread" to "chicken tikka... a lentil side dish... and about a quarter of a Naan bread." The best part? "How incredible is it that I can enjoy food and like stop eating when I'm full?"

The Mental Game-Changer

Sasha doesn't mince words about her food obsession: "I would wake up in the morning and the first thing I would think is what am I having to eat today?" Now? "I guess, although I'm not hungry, I'm still dedicated to fueling my body and nourishing my body in a healthy way." The change in mindset has been "life-changing."

Why Not Just Hit the Gym?

"I think unless you struggled with eating and like poor relationships with food and body image... you're never going to understand why you can't just go to the gym," Sasha explains. After going through divorce, multiple moves, and financial struggles, she describes it perfectly: "It's like saying to someone who's mentally ill and depressed in bed, just get out of bed, just go for a walk. Sometimes it just isn't that simple."

RELATED:20 Possible Ozempic Side Effects

The Hunger Reality Check

"You don't feel hungry and you don't think about food," Sasha confirms. But she adds a crucial point: "Just because you don't feel hungry doesn't mean you don't need to eat. Obviously, starving yourself is stupid." She makes sure to have "two to three big meals a day" focused on protein first.

The Biggest Surprise

"This has been one of the most surprising things. I can't believe how much more I love food," Sasha reveals. Her newfound joy comes from learning about nutrition and balanced meals. "If I did lose joy for food... I wouldn't have continued it. A life without food enjoyment is a miserable life."

Medical Professional? Yes, You Need One

Sasha is firm about this: "Please, no matter what information you've consumed, make sure that you speak to some form of medical professional before going on this medication." She got her prescription online, but stresses: "Your body, your choice, your decision, go and get medical professional advice."

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

The Bottom Line

After months on Mounjaro, Sasha's message is clear: "I hope that my approach to it has given you a different perspective." She's not drastically losing weight or starving herself, and that's exactly the point. For her, this journey is about healing, not just changing numbers. "This video is not me trying to influence anybody... make sure you're doing it for the right reasons." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

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Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Ryan Das MD Dr. Ryan - SummaUp
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After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.

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

Prioritize Hydration for Maximum Benefits

Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

Never Skip Meals Despite Reduced Appetite

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One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

Always Lead with Protein at Every Meal

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Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

Incorporate Movement Without Overwhelming Yourself

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Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Celebrate Non-Scale Victories

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Beyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

Avoid the Daily Weigh-In Trap

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Dr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

Track Your Entire Experience

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Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

Practice Patience with Your Body

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Understanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.

RELATED:20 Possible Ozempic Side Effects

Focus on Sustainable Success

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Dr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

Key Takeaway

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Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.