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8 Things That Helped Me Break My Sugar Addiction and Lose 30 Pounds

A fat loss coach reveals a few tricks that helped improve her relationship with diet and fitness.

FACT CHECKED BY Christopher Roback
Vivian_Ngo_vivianngo1
FACT CHECKED BY Christopher Roback

Are you struggling to lose weight? Vivian Ngo (@vivianngo) is a fat loss coach and the creator of Team Evolve, a fat loss mastery program utilizing the tools that helped her get into the best shape of her life. In her viral TikTok and YouTube videos she reveals her secrets to breaking her sugar addiction and unhealthy binge-eating habits so that she could lose 30 pounds and get into the best shape of her life.


She Struggled with Yo-Yo Dieting for 10 Years

“I thought that I would be stuck in the Yo-yo dieting, binge eating, restricting my calories, and then overeating, losing the weight just to gain it all back. I genuinely thought that I was going to be stuck in that cycle for the rest of my life because I was in it for over 10 years,” Ngo says in a YouTube clip.

She Says “Nothing Worked”

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“I felt like I tried everything, everything, and nothing worked. Nothing kept the weight off. And I can tell you right now that I'm sitting here today down 30 pounds, kept it off for years, and I have never felt better in my skin,” she claims.

However, Now She Has Tools to Overcome It

@viviannngo_

By far one of the HARDEST habits I’ve ever had to break. ↴ I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all, That I knew I had to stop the restricting portion in order to stop the bingeing portion, because they fed into one another. But once you teach your mind & body that it won’t be punished for overeating or bingeing, And you start leaning into kindness & compassion for yourself… SHOCKINGLY: the binges stop, too. But it’s scary at first, because you’re so terrified to gain weight that the thoughts of wanting to restrict are SO strong. Learning how to sit with those thoughts, but NOT listen to them is a vital part of recovery. You CAN do it, my friend. ✨ If you’re READY to overcome yo-yo dieting and MASTER your emotions and lifestyle habits so you can *master* your fat loss, once and for all, feel free to visit my website and apply for 1-on-1 coaching with me: www.teamevolve.co/ #healthyeatingtips #healthyeatinghabits #fatlosshabits #fatlosstipsandtricks #weightlosstipsandtricks #weightlossforwomen

What were the tools that helped her? In another TikTok clip, she claims that “eliminating this habit” helped her “overcome ten years of binge eating.”

1. She Stopped “Overcompensating” Post Binge

She explains that she would binge and then try to remedy the situation. “Overcompensating a binge by undereating/doing a bunch of cardio the next day” was the first habit she had to break.

She Had to Overcome Her Binge Eating Instead

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

“I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all” that she discovered the second tool.

2. She Had to Stop Restricting Portions

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“I knew I had to stop the restricting portion in order to stop the binging portion because they fed into one another,” she said. “But once you teach your mind & body that it won’t be punished for overeating or binging.”

She Maintains She Used to Exercise Just as Much

@viviannngo_

Being consistent with working out is *not* enough to get you the results that you want: let’s talk about it! ↴ If you’re like me or the women I work with, your goal is to get toned meaning: you want to lose body fat, and look fit + strong without looking bulky. So you’ve heard that you should start lifting weights if you want to get toned, so you do - but even though you’re being consistent in the gym, you’re really not seeing much change in your body like you want to. Sounds about right? Here’s why: ↴ Lifting weights will help you build strength + muscle which is *amazing* - but to really see a difference in your physique, You will need to lose body fat that is laying on top of your hard-earned muscle in order to really see a difference in your body. To lose body fat, you need to be in a calorie deficit, And the BEST way to ensure you’re in a calorie deficit isn’t just be eating healthy *most* of the time, It’s by being accountable to what you’re putting in your body 24/7 by weighing out your food and tracking it every day: Monday through Sunday! And if you’re already quite active and being consistent in the gym, It’s THAT much more important that you need to be diligent with your tracking + diet day-to-day! 🌸 If you’re interested in working with me 1-on-1, check out my coaching on my website at: www.teamevolve.co/ ✨ #fatlosstransformations #fatlossbeforeandafter #weightlossbeforeandafter #weightlosstransformations #armfatloss #tonedarms

In another TikTok video, she reveals another important tool. She shows a before-and-after photo, claiming that she did the “exact same workouts, lifting weights, and doing incline walking on the treadmill” five days a week in both photos.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

3. She Had to Stop Binging on Sugar and Drinking

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“So why do I look so different in this photo? I was eating pretty healthy, but I would have cravings at night, and I would often binge on sugar at night. On the weekends, I like to go out to eat. I would drink, and I would kind of go off my healthy eating plan. But during the week, I was eating pretty healthy. So I thought,” she says.

4. And, She Had to Start Tracking Calories

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“In this photo, I was tracking my calories. I was weighing all of my food and logging all of my food in my FitnessPal Monday through Sunday, every single day, every single meal, I was accountable to everything I was putting my body. That was the biggest difference between these two photos here. I was eating pretty healthy some days off here, and I knew exactly what was going into my body every day,” she revealed.

5. She Also Stopped Making Food “Good and Bad”

@viviannngo_

How I overcame binge eating / yo-yo dieting after being stuck for 10 years. ❤️ If you’re ready to commit to your healing journey and overcome yo-yo dieting once and for all, visit my website to work with me: www.teamevolve.co/ ✨ #fatlosshabits #weightlosstipsandtricks #emotionaleatingcoach #overeating #overeatinghelp

In another TikTok she adds that she had to look at food differently to lose weight. “I had to stop making foods good and bad because that is why I was binge eating. I would only let myself eat high protein, veggies, no carbs. That's it,” she said.

She Used to Use Eating “Bad” Food as an Excuse to Binge

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“And anytime I would have a food that I would consider, not high protein, not vegetables, not low carb, anything unhealthy, fast food, going out to eat a piece of candy, bite of a cookie, anything, I would use that as an excuse to binge because I would say, oh, I've already fallen off for today, so I might as well have everything that I've restricted myself from and start again tomorrow, and I will promise myself I'll be good tomorrow. I promised myself I'll be good Monday,” she continued.

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

6. So, She Started to “Slowly Incorporate” Sugar and Fast Food

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“And the reason why I was so stuck in my weight loss journey is because I couldn't stop binging. The reason I was binging is that I couldn't stop restricting myself, and it wasn't until I started to slowly incorporate sugar, going out to eat burgers, french fries, McDonald's, and Taco Bell, all these things that I previously thought were horrible, so bad, so unhealthy would make me fat, it wasn't until I started to make my peace with these foods, allow myself to have them incorporate them into my nutrition plan that I finally stopped binging after ten long years, and I actually was able to look and feel my best while eating all these, what I used to think were bad foods.”

7. She Also Started Planning

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In another TikTok revealing “habits that helped me lose OVER 30 lbs of body fat,” Ngo adds that planning is key. “Planning in advance is CRUCIAL. Deciding what I want to eat last minute almost NEVER leads me to make choices that are actually filling + satisfying,” she writes.

She Plans the Night Before

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She reveals that she plans what and when she is going to eat the night before. She also “has a game plan for what to do when I want to eat out of boredom.”

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

8. She Also Takes Progress Photos

A woman at the gym takes a picture to send to friends or put on social networks and takes the picture while smiling. Concept of: network, friendship, gym, fitnessShutterstock

Another one of her tricks to stay on track? She doesn’t rely on the scale. “Use progress photos instead,” she recommends.

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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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.


Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

For years, I struggled with losing weight despite trying countless diets and workout plans. It wasn’t until I made one simple change—cutting out a few high-sugar foods and replacing them with healthier options—that I finally saw results. By identifying six sugary culprits in my diet and finding satisfying alternatives, I lost 25 pounds in just a few months. The best part? I didn’t feel deprived, and I gained more energy and confidence along the way. These swaps made all the difference, and they can work for you, too.


I Said Goodbye to Sugary Breakfast Cereals

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Starting my day with a sugar bomb disguised as cereal left me hungry and tired by mid-morning. I swapped it for oatmeal with cinnamon and fresh berries. This not only cut out unnecessary sugar but also provided the fiber and nutrients I needed to stay energized.

RELATED:Expert Reveals 4 Simple Tricks to Jump-Start Fat Loss After 50

I Replaced Soda with Infused Water

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Soda was a daily habit that added hundreds of empty calories. Switching to water infused with lemon, cucumber, or mint gave me a refreshing and satisfying alternative. Over time, I didn’t miss the soda and enjoyed better hydration and fewer sugar crashes.

Candy Bars Became Energy-Boosting Snacks

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I often reached for candy bars during the afternoon slump. Instead, I started snacking on a handful of mixed nuts or apple slices with almond butter. These swaps gave me natural sweetness and healthy fats to keep me full and focused.

Desserts Got a Fruit-Forward Makeover

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Desserts were my weakness, but I found that fresh fruit could be just as satisfying. Frozen grapes, baked apples with cinnamon, or a small piece of dark chocolate replaced sugary cakes and cookies. These options satisfied my sweet tooth without derailing my progress.

Sugary Coffee Drinks Became Simple Brews

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My go-to coffee orders were loaded with sugar and cream. I switched to black coffee or unsweetened tea, gradually adding just a splash of milk or a sprinkle of cinnamon. The result? Fewer empty calories and more appreciation for the taste of coffee.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Processed Snacks Were Swapped for Whole Foods

Bowl,Of,Hummus,With,Carrot,Sticks,And,Chickpeas,,Top,View.Shutterstock

Packaged granola bars and chips were convenient but full of hidden sugars. I replaced them with hard-boiled eggs, carrot sticks with hummus, or Greek yogurt. These whole food options provided lasting energy and supported my weight loss goals. Making these six swaps not only helped me shed 25 pounds but also gave me a healthier, more balanced lifestyle. If you’re looking to lose weight and feel better, start by identifying the sugary foods in your diet and finding alternatives you love. Small changes can lead to big results! 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

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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

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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.

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 weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

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Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

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Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

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“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

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

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

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And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

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Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

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

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

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“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

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Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

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“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

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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.

Breakfast used to be the most chaotic part of my day—and it showed in my weight and energy levels. My mornings were either filled with sugary, processed foods or skipped entirely, leaving me tired, irritable, and prone to overeating later. But everything changed when I decided to revamp my breakfast routine. By making four intentional changes, I not only lost 12 pounds in just three weeks but also felt more energetic and focused throughout the day. These small but powerful adjustments made a huge difference, and they can do the same for you.


I Focused on High-Protein Meals

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Protein became the backbone of my breakfast, and it was one of the most impactful changes I made. Instead of sugary cereals or pastries, I started eating eggs, Greek yogurt, or protein-packed smoothies. For example, my favorite breakfast became scrambled eggs with spinach and a sprinkle of feta cheese. On busier mornings, I blended almond butter, unsweetened almond milk, a scoop of protein powder, and frozen berries into a smoothie. These options kept me full for hours, preventing the mid-morning hunger pangs that used to send me to the vending machine. By starting my day with protein, I stabilized my blood sugar and supported my body’s fat-burning processes.

RELATED:Nutrition Coach Shares 4 Filling “Lazy” Meals Under 500 Calories to Lose Fat

I Packed in More Fiber

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Adding fiber to my breakfast routine transformed my eating habits. Foods like oatmeal, chia seeds, and whole-grain toast became staples. One of my go-to breakfasts was overnight oats made with almond milk, chia seeds, and a handful of fresh berries. Not only was it quick and convenient, but it was also incredibly satisfying. Fiber helps regulate digestion and keeps you full for longer, which meant I could easily go from breakfast to lunch without feeling the need to snack. This change helped me cut down on unnecessary calories while supporting my weight loss goals.

I Ditched Sugary Drinks

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Sugary coffee drinks used to be a daily indulgence that I didn’t think twice about—but those calories added up fast. I traded caramel lattes for black coffee with a splash of almond milk or a sprinkle of cinnamon. On days when I craved something warm and comforting, I opted for green tea with a touch of honey. These simple swaps significantly reduced my sugar intake while keeping me hydrated and energized. Over time, I began to appreciate the natural flavors of coffee and tea, and I no longer missed the sugary syrups.

I Planned Ahead for Busy Mornings

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Skipping breakfast used to be a common habit when I was short on time, which led to overeating later in the day. To combat this, I started prepping my breakfasts in advance. I made batches of egg muffins loaded with vegetables or portioned out ingredients for smoothies the night before. Having these ready to go made my mornings stress-free and ensured I always had a nutritious meal. This small habit kept me consistent and helped me avoid the temptation of grabbing fast food or skipping breakfast altogether.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

I Cut Out Empty Carbs

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One of the biggest changes was eliminating refined carbs from my morning routine. Bagels and white toast were replaced with whole-grain options or protein-rich alternatives. For instance, instead of a plain bagel with cream cheese, I started having whole-grain toast topped with avocado and a poached egg. The difference in how I felt was immediate—I stayed full longer, had more energy, and avoided the mid-morning energy crashes that refined carbs used to cause. Cutting out these empty calories was a crucial step in creating a healthier, more balanced breakfast.

By focusing on protein, fiber, reducing sugar, and planning ahead, I turned breakfast into a powerful tool for weight loss and better health. These changes helped me lose 12 pounds in three weeks and gave me the energy to tackle my day with confidence. If you’re ready to see results, start with your mornings—because what you eat at breakfast can set the tone for the entire day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Jon Williams | Fat Loss Expert
Copyright jonwilliamscoaching/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.

Do you want to lose weight fast and keep it off? Jon Williams is a fat loss expert who helps men and women lose 20-plus pounds of body fat. In a new post, he reveals how to lose weight safely and sustainably in just over a month. “If you wanted to lose 6 pounds and 6 inches in the next 6 weeks, this is exactly what I would tell you to do,” he writes, offering a “step-by-step” approach.

Step 1: Set Clear Goals

The first step is to set clear goals, according to Jon. “Define your goals by being clear about your weight loss and inches reduction objectives. Track your progress using a journal or an app to monitor your weight, measurements, and food intake,” he says.

Step 2: Nutrition

The next step is tackling nutrition. “Aim to consume fewer calories than you burn. A deficit of 500-1000 calories per day can help you lose about 1-2 pounds per week,” he suggests. “Focus on whole foods by filling half your plate with fruits and vegetables. Include lean proteins such as chicken, fish, beans, and legumes. Stay hydrated by drinking plenty of water, aiming for at least 8 cups a day, and limit sugary drinks.”

Step 3: Exercise

Step three is exercise. “Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Incorporate strength training exercises at least 2-3 times a week to build muscle, which can help increase metabolism. Include high-intensity interval training (HIIT) workouts to maximize fat burning in a shorter time,” he says.

Step 4: Lifestyle Changes

Step four is making lifestyle changes, starting with getting rest. “Aim for 7-9 hours of quality sleep per night, as lack of sleep can hinder weight loss. Practice stress-reducing techniques such as resting and going to bed early,” he says.

Step 5: Stay Accountable

The fifth step is to stay accountable. “Share your goals with friends or join a weight loss group for motivation. Weigh yourself weekly and take measurements to monitor your progress through regular check-ins,” he encourages.

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

Step 6: Adjust as Needed

The sixth step? Adjust as needed. “Evaluate your progress regularly. If you’re not seeing results after a couple of weeks, consider adjusting your caloric intake or increasing your exercise intensity,” he suggests.

Step 7: Celebrate Milestones

And finally, the last step is to celebrate milestones. “Celebrate small achievements along the way with non-food rewards, like new workout gear or a spa day,” he encourages. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

lois hughey coaching
Copyright lois.hughey.coaching/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.

Do you want to transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.