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How I Melted 100 Pounds in 18 Months With My 6 Step Weight Loss Secret

One weight loss warrior reveals how he lost weight fast.

Leah Groth
By Leah GrothSep 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY 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.

Ndumiso_M_Ndlovu_Its_Ndumi1
Copyright It's Ndumi/YouTube/Instagram
Leah Groth
By Leah GrothSep 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

Nutrition & Diet

Ndumi is a social media influencer who recently lost over 100lbs in less than 18 months with a ketogenic lifestyle. In a viral YouTube video, he explains how he did it with the help of 6 lifestyle changes. “In this video, I will share the weight loss matrix or formula that I used to lose over 100lbs in less than 18 months. These six keys will put you in the best position to lose weight as quickly and as efficiently as possible,” he writes in the caption.

Weight Loss Involves a “Holistic Approach”

Ndumi explains that weight loss “isn't just about diet and exercise. It's a holistic approach that is centered around these six key items,” he says. “So get a comfy seat, and let's dive into my journey. It all started a couple of years ago. I was tired, sluggish, and unhappy with my health. I knew I needed a change, but I didn't know where to start.”

It Is a Six Part Matrix

High Angle View Of A Human Foot On Weighing ScaleShutterstock

“After a lot of research and trial and error, I discovered this matrix that worked wonders for me. Today, I am excited to break it down for you step by step. Think of each one as a piece of a puzzle that, when put together, comes up with a beautiful picture piece,” he says.

Step 1. Nutrition: Carnivore, Ketogenic Diet

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Number one: nutrition. “First of all, I started with a ketogenic diet and then moved over to a carnivore diet, which is all about eating healthy animal-based foods. This means a lot of meat, fish, eggs, and some dairy,” he says. “The simplicity was refreshing, and it took away all the guesswork from meal prep.” The goal “was to get into ketosis, a state where your body uses the fattest fuel as opposed to using carbohydrates as fuel. This was a game-changer for me. My energy levels skyrocketed. My cravings disappeared, and the pounds literally started melting away fast. It wasn't easy, but the results kept me motivated to keep going.”

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

Step 2. Exercise: CrossFit and HIIT

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

“The second piece of this puzzle is exercise, and in my case, it was CrossFit. I joined a CrossFit gym and focused on high-intensity interval training or HIIT. These workouts are short but intense, giving me strength training and cardio at the same time. I believe that CrossFit gives you the biggest bang for your buck because you're in and out within an hour, and you know that the calories you've expended are quite significant. The workouts pushed me to my limits, but the sense of accomplishment after each session was incredible. It did wonders for fixing my mindset and getting my mind right on this weight loss journey. Plus, the community of support is fantastic,” he says.

Step 3. Sleep: Quality Over Quantity

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

‘The next piece of this matrix is sleep, getting quality over quantity,” she says. “Did you know that quality sleep is better than quantity of sleep? Research has recently come out that says the hours of sleep you get might not necessarily matter more than the actual quality of the hours of sleep that you get. So it's important to make sure that you prioritize your sleep because it's when you sleep that you're burning the fat. It's when you sleep when you're gaining muscle mass. So sleep is a very important part of your weight loss journey. One of the things I started doing was prioritizing my sleep schedule, making sure that I went to bed at the same time every night, seven days a week. And as you do that, your body gets into a rhythm. So try creating a bedtime routine and make your bedroom a sleep-friendly environment. This made a huge difference to my wellbeing and my recovery,” he says.

Step 4. Stress Management: Prayer or Meditation

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

“The next piece is stress management, and you're wondering what stress management has to do with losing weight. Just hear me out for a second. Do you know that high stress levels can lead to high levels of cortisol in your system, and elevated levels of the hormone cortisol make it harder for the body to lose weight? Personally, I found solace in my faith in God, and I found that prayer and meditation on the word really helped me in terms of stress management and keeping myself at peace. This, I believe, helped me stay calm and focused even in difficult times,” he says.

Step 5. Hydration

Closeup on mineral water bottles in raw and linesShutterstock

“The fifth piece in this weight loss matrix is hydration. Hydration is often overlooked, but it is critical. I made sure to drink plenty of water and added electrolytes. I did this to stay hydrated and to support my body's functions. This was especially important on the carnival diet because electrolytes can be a bit tricky, but this applies across the board anyway, 'cause plenty of your waste is excreted through your kidneys, through the urine,” he says.

Step 6. Tracking

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

“Then, for the final piece, tracking was very important for me in measuring my success,” he maintains. “I used a combination of weigh-ins, body measurements, and progress photos to make sure I was keeping track of my overall progress. I also used food tracking apps to make sure that I knew my caloric intake for the day, such as MyFitnessPal, to make sure that I was eating right and keeping within my goals for my calories for the day. But this can also include things like keeping a journal and documenting your thoughts, feelings, and milestones along the way. This helped me stay accountable and motivated as I could see the tangible results of my efforts.”

RELATED:I Went From Bulky to Lean in Just 6 Months — Here's My 9-Step Weight Loss Secret

It Wasn’t Easy, But It Was Worth It

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

“That is my personal weight loss matrix. I used to lose a hundred pounds in less than 18 months. It wasn't easy, but it was definitely worth it. If you are on a similar journey, just remember it's not just about one thing. It's about all these things coming together to create a sustainable and lasting change in your life,” he concludes.

Follow Ndumi on Social Media

Follow Ndumi on social media. He is on YouTube, Instagram, and Facebook. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

cardiosustainable weight losscarbssuccess stories & transformationshiitweight loss

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Nutrition & Diet

She Lost 100 Pounds in 12 Months With These 6 Steps

liza marie pasquale lizamarie_fit
Copyright Liza Marie Fit/Facebook
Ferozan Mast
By Ferozan MastMay 04, 2025
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition coach Liza (@lizamarie_fit) lost 140 pounds and kept it off—and she lost the first 100 pounds without setting foot in a gym. So, how did she not only lose the weight but maintain it three years later and counting? Liza made two simple lifestyle changes that led to 40 pounds being lost in the first couple of months alone—here’s exactly how she did it.

She Walked Every Day

@lizamarie_fit I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown ♬ original sound - Liza

Liza started walking every single day, before getting an activity tracker and making sure she was hitting at least 10k steps a month. “Every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend. And I did that for two months,” she says. “That is the first time I ever saw a chunk of weight go down.”

No More Junk Food

Liza cut out junk food and started eating at home. “I was eating the majority of meals at home and I was walking every day,” she says. Studies show people who cook and eat at home tend to make healthier choices.

Calorie Deficit

Thanks to Liza’s walking and diet, she had a calorie deficit, which is crucial to weight loss. “It’s the secret sauce for weight loss,” she says. “When it comes down to losing weight, it doesn’t need to be that complicated.”

Working Out

Liza started working out a couple of months into her weight loss journey, excited by the progress she was making. “I would do around two to three at-home workouts a week,” she says. “Which is why I love all my ‘shy girl’ workouts that I share, just to prove to women that you don’t need a crazy gym membership. You don’t need to be doing the craziest workouts to see results.”

Tracking Macros

Liza started tracking the carbs, fat, and protein in her food after she lost 80 pounds and wanted to learn more about nutrition. “I was like let’s hop on the train, let’s take this even further,” she says. “I’m still weighing a lot, I’m still in the 200s, and I want to get to one-derland.”

Protein Goals

Liza focused on maintaining her calorie deficit and hitting her protein goals. “I was trying really hard to hit my protein goal and I was trying really hard to stay within my calorie deficit but I was not perfect,” she says. “There were days when I went over a bit, there were days I went under a bit.”

Realistic Goals

Liza wasn’t hard on herself during her weight loss journey. “If you are striving for perfection, you are setting yourself up for failure,” she says. “Doing little things one by one over time and not giving up is what got me here today.”

Body booster: The simplest changes, when made consistent and sustainable, yield results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

How I Melted 100 Pounds in 18 Months With My 6 Step Weight Loss Secret

Ndumiso_M_Ndlovu_Its_Ndumi1
Copyright It's Ndumi/YouTube/Instagram
Leah Groth
By Leah GrothSep 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY 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.

Ndumi is a social media influencer who recently lost over 100lbs in less than 18 months with a ketogenic lifestyle. In a viral YouTube video, he explains how he did it with the help of 6 lifestyle changes. “In this video, I will share the weight loss matrix or formula that I used to lose over 100lbs in less than 18 months. These six keys will put you in the best position to lose weight as quickly and as efficiently as possible,” he writes in the caption.

Weight Loss Involves a “Holistic Approach”

Ndumi explains that weight loss “isn't just about diet and exercise. It's a holistic approach that is centered around these six key items,” he says. “So get a comfy seat, and let's dive into my journey. It all started a couple of years ago. I was tired, sluggish, and unhappy with my health. I knew I needed a change, but I didn't know where to start.”

It Is a Six Part Matrix

High Angle View Of A Human Foot On Weighing ScaleShutterstock

“After a lot of research and trial and error, I discovered this matrix that worked wonders for me. Today, I am excited to break it down for you step by step. Think of each one as a piece of a puzzle that, when put together, comes up with a beautiful picture piece,” he says.

Step 1. Nutrition: Carnivore, Ketogenic Diet

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

Number one: nutrition. “First of all, I started with a ketogenic diet and then moved over to a carnivore diet, which is all about eating healthy animal-based foods. This means a lot of meat, fish, eggs, and some dairy,” he says. “The simplicity was refreshing, and it took away all the guesswork from meal prep.” The goal “was to get into ketosis, a state where your body uses the fattest fuel as opposed to using carbohydrates as fuel. This was a game-changer for me. My energy levels skyrocketed. My cravings disappeared, and the pounds literally started melting away fast. It wasn't easy, but the results kept me motivated to keep going.”

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

Step 2. Exercise: CrossFit and HIIT

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

“The second piece of this puzzle is exercise, and in my case, it was CrossFit. I joined a CrossFit gym and focused on high-intensity interval training or HIIT. These workouts are short but intense, giving me strength training and cardio at the same time. I believe that CrossFit gives you the biggest bang for your buck because you're in and out within an hour, and you know that the calories you've expended are quite significant. The workouts pushed me to my limits, but the sense of accomplishment after each session was incredible. It did wonders for fixing my mindset and getting my mind right on this weight loss journey. Plus, the community of support is fantastic,” he says.

Step 3. Sleep: Quality Over Quantity

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

‘The next piece of this matrix is sleep, getting quality over quantity,” she says. “Did you know that quality sleep is better than quantity of sleep? Research has recently come out that says the hours of sleep you get might not necessarily matter more than the actual quality of the hours of sleep that you get. So it's important to make sure that you prioritize your sleep because it's when you sleep that you're burning the fat. It's when you sleep when you're gaining muscle mass. So sleep is a very important part of your weight loss journey. One of the things I started doing was prioritizing my sleep schedule, making sure that I went to bed at the same time every night, seven days a week. And as you do that, your body gets into a rhythm. So try creating a bedtime routine and make your bedroom a sleep-friendly environment. This made a huge difference to my wellbeing and my recovery,” he says.

Step 4. Stress Management: Prayer or Meditation

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

“The next piece is stress management, and you're wondering what stress management has to do with losing weight. Just hear me out for a second. Do you know that high stress levels can lead to high levels of cortisol in your system, and elevated levels of the hormone cortisol make it harder for the body to lose weight? Personally, I found solace in my faith in God, and I found that prayer and meditation on the word really helped me in terms of stress management and keeping myself at peace. This, I believe, helped me stay calm and focused even in difficult times,” he says.

Step 5. Hydration

Closeup on mineral water bottles in raw and linesShutterstock

“The fifth piece in this weight loss matrix is hydration. Hydration is often overlooked, but it is critical. I made sure to drink plenty of water and added electrolytes. I did this to stay hydrated and to support my body's functions. This was especially important on the carnival diet because electrolytes can be a bit tricky, but this applies across the board anyway, 'cause plenty of your waste is excreted through your kidneys, through the urine,” he says.

Step 6. Tracking

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

“Then, for the final piece, tracking was very important for me in measuring my success,” he maintains. “I used a combination of weigh-ins, body measurements, and progress photos to make sure I was keeping track of my overall progress. I also used food tracking apps to make sure that I knew my caloric intake for the day, such as MyFitnessPal, to make sure that I was eating right and keeping within my goals for my calories for the day. But this can also include things like keeping a journal and documenting your thoughts, feelings, and milestones along the way. This helped me stay accountable and motivated as I could see the tangible results of my efforts.”

RELATED:I Went From Bulky to Lean in Just 6 Months — Here's My 9-Step Weight Loss Secret

It Wasn’t Easy, But It Was Worth It

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

“That is my personal weight loss matrix. I used to lose a hundred pounds in less than 18 months. It wasn't easy, but it was definitely worth it. If you are on a similar journey, just remember it's not just about one thing. It's about all these things coming together to create a sustainable and lasting change in your life,” he concludes.

Follow Ndumi on Social Media

Follow Ndumi on social media. He is on YouTube, Instagram, and Facebook. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

MSN Feed - Slideshow

Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 20 Lbs in 4 Months With 4 Changes

Sydney_St_Aubin
sydneystaubin/TikTok
Leah Groth
By Leah GrothMay 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓Expert-Recommended

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

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video-sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months, simply by incorporating four easy changes into her lifestyle. “If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again,” she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

[slidetitle num="1"]Drink Three Liters of Water Per Day[/slidetitle]

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

Her first suggestion is to drink three liters of water every day. “That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at a minimum,” she says, pointing to her water bottle. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. What health benefits can you reap from hydration?

According to the Mayo Clini,c water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. "There are so many benefits to drinking the amount of water that your body needs, and making this small adjustment to be more intentional with your water can tremendously support your weight-loss journey," St-Aubin tells Body Network.

Related: I'm a Personal Trainer With a Flat Belly and Here's How to Get Yours

[slidetitle num="2"]Amp Up Your Protein Intake[/slidetitle]

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

While there is no “need to track your food,” Sydney strongly suggests amping up your protein intake. “No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein,” she says. For breakfast, she suggests an omelet with “eggs for my protein with some added meat in there", and lunch, “some tuna concoction or salad with chicken,” and for dinner, salmon. “When you're prioritizing protein, you're seriously not going to be as hungry. You're going to be saying goodbye to all the snacks. You're not going to feel hungry late at night. Your body can then burn fat while you're sleeping. Trust me, it's so important.”

When we reached out to her, she reiterated this fact: "I started to make every meal protein-oriented. If you make protein the focus in each of your meals, you'll stay full for longer periods of time, and there won't be a need for as many snacks throughout the day. When I felt snackish, I started grabbing things that were higher in protein rather than carbs, so that they would actually tide me over until the next meal."

[slidetitle num="3"]Stay in a Caloric Deficit[/slidetitle]

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

While “you don't even need to count or weigh if you don't want to,” you should choose wisely about what you're putting on your plate and what your portions look like,” she says. “At the end of the day, we're staying in a caloric deficit.”

[slidetitle num="4"]Get Your Steps In[/slidetitle]

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

Not only should you “get your steps in,” says Sydney, but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

"I started parking further away from the places I needed to go. This way, I was getting in more steps and therefore burning more calories without putting too much pressure on myself to do any specific type of exercise," she told us.

Related: 6 Body Changes Caused by Drinking Soda, According to a Diet Expert

[slidetitle num="5"]Final Suggestion: Don’t Overcomplicate Weight Loss[/slidetitle]

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

“You don't have to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it,” Sydney says at the end of the video.

Or as she told us: "I started to incorporate exercise by creating a set schedule and routine for myself. I knew that in order to see results, I needed to be consistent, but in order to be consistent, I needed to enjoy the movement. I don't believe in having to lift weights, run marathons, or go to the gym in order to lose weight. I believe that any movement is a good one because the results come from consistency. I love mini trampoline fitness workouts because they're fun and can be done from the comfort of my own home. I love them so much that I teach my own classes online and have built an incredible community of ladies from all over the world. Don't over-complicate the weight-loss process. Do what you can every single day, and the results will follow."

💪🔥Body Booster: If you want to lose weight, increase your protein intake. Proteins like lean meats, eggs, and legumes fill you up while fueling your workouts, making you less likely to snack on unhealthy food.

Fitness & Workouts

This Fitness Trainer's 5 Tricks Melt 12 Pounds of Fat in Just 3 Months

pretty young smiling woman in stylish sport outfit sportswear skinny strong body healthy fit lifestyle happy enjoying having fun, Calendar, diet, celebrate
Shutterstock
Christopher Roback
By Christopher RobackApr 17, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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

Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

soy cheese tofu diced on a cutting board, basil closeup​Best: Tofu, Tempeh, & QuinoaShutterstock

One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

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This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

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Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Things to Know Before Starting a GLP-1

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
Leah Suzanne
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

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Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

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Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

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Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

20 Fat Loss Tips You Need to Know

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/Instagram
Leah Suzanne
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

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Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

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“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

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“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

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She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

The Biggest Mistake You Might Be Making on a GLP-1

Aliza Olive MD glp1enhanced
Copyright glp1enhanced/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 07, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate​4. Eating Too Little (Extreme Calorie Restriction)Shutterstock

“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept​The Hidden Risk Most People Don't KnowShutterstock

“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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