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11 Weight-Loss Secrets Most Experts Won't Tell You, From a Leading Personal Trainer

Real truths from a certified personal trainer.

FACT CHECKED BY Christopher Roback
Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.
Shutterstock
FACT CHECKED BY Christopher Roback

Committing to daily physical fitness requires hard work and an unwavering dedication to health habits. I’ve prioritized staying in shape since I was a child, and over the years, I’ve recognized a few key secrets behind all successful fitness stories. And now, as a Certified Personal Trainer who founded GYMGUYZ in 2008, building it into the world's largest personal training company with over 150 locations across 30 states and 3 countries, I want to share these secrets with you.


11. The majority of cardio is a waste of time.

Woman exercising in a gym with an elliptical cross trainerShutterstock

People should be doing more HIIT. A lot of people burning themselves out running and using an elliptical have a goal of losing weight. The truth is, high-intensity bursts of strength training will be a much more effective way to lose weight and look your best.

10. You don’t have to eliminate foods you love.

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

People think that if they want to be fit, they’ll never get to eat cookies, brownies and cake ever again. Really, if you eat well 80% of the time, you are doing great. Balance in your diet is essential for overall bodily fitness.

RELATED: The 5-Minute Stretch Routine That Can Improve Your Posture

9. The best way to get abs isn’t by doing crunches.

Man doing core exercise with medicine ballShutterstock

People think that endless crunches will help them build abdominal muscles, and to some extent they will, but it’s not the best way to achieve better core strength. You are better off doing a rope crunch or using a medicine ball to create a stretch in abdominal wall and using dynamic movements to build muscle.

8. There is such a thing as too much training.

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

Training too often and not taking a break can be detrimental to your fitness. It’s essential that you take two days off of training every week to let your muscles and ligaments recover. Every 10 to 12 weeks, take a full week off if you are exercising at maximum effort most of the time.

7. Establish a consistent routine before worrying about your form.

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

Sometimes, people think you need to have the most amazing form to get stronger, but strength comes about by consistent shocks to your body to feel tension. Focus on building a routine and making exercise a part of your day-to-day. The more adjusted your body becomes to being uncomfortable, the easier it will be for you to go to the next level. Once you have the discipline, the form will come over time.

Related: Lucy Haldon Reveals Her New Workout Routine For Perfect Abs

6. Patience will help you achieve maximal results.

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

You should not be training a body part more than 14 to 16 reps at a time. You will not get maximal results by draining your energy and overworking certain muscle groups. Don’t expect overnight results with your fitness, and as long as you stay consistent, I promise you will be pleased with your results in the long run.

5. The most important time to show up is when it’s the last thing you want to do.

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

I am a fitness advocate, but there are some days when even I don’t want to get out of bed and workout. When you wake up in one of those moods and don’t feel like trying, recognize that as a test of your mental fitness. Power through the feelings telling you something might be hard or uncomfortable. Once you finish your workout, you’ll get something more out of it because you pushed yourself a little extra.

4. Don’t discount your diet.

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Eating healthy accounts for about 60-70% of your fitness. Your body’s composition is based on the fuel you put into it and how your strain your muscles to burn that energy. Be thoughtful with the types of calories you consume.

Related: Which Pasta is Best for Weight Loss?

3. Working with a personal trainer can revolutionize your fitness.

Tired Beautiful Athletic Woman Looking Down after Intensive Fitness Exercise.Shutterstock

Getting in shape is ultimately a personal journey, but getting someone else involved who can help you design workouts, create nutrition plans and stay accountable is invaluable. It can be nerve-wrecking to invite someone else to be a part of something so personal, but it will help you realize that you are not alone in wanting to do something good for your health and wellbeing.

2. Don’t hide the scale.

Self,Confidence,Concept.,Happy,weight, loss, diet, mirrorShutterstock

Contrary to a lot of fitness influencers, I suggest you step on the scale every morning to give yourself some quantitative metrics to help you track your progress. If you choose to ignore this, I think you should stop, look at yourself in the mirror, and take a moment to reflect on how you feel about yourself. Fitness can be a tool to boost yourself esteem, so give yourself opportunities to reflect on your progress in a way that is personal to you.

Related: 5 Key Benefits of Ozempic for Weight Management Explained

1. Never lie to yourself.

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

A lot of gyms are filled with people lying to themselves or putting in only a portion of the effort needed to see results. Be honest with yourself about your goals, your lifestyle and your progress. Your journey is not going to be easy, and I can guarantee you there will be moments of awesome achievement and setbacks that will discourage you. Remember, honesty will get you results and keep you on track for your long-term goals.

💪🔥Body Booster: Limit workouts to 14-16 reps per body part. Avoid overexertion for best results. Patience is key in fitness.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

More For You

Tired woman having rest after workout. Tired and exhausted female athlete sitting on floor at gym with a water bottle.
Shutterstock
FACT CHECKED BY Christopher Roback

Committing to daily physical fitness requires hard work and an unwavering dedication to health habits. I’ve prioritized staying in shape since I was a child, and over the years, I’ve recognized a few key secrets behind all successful fitness stories. And now, as a Certified Personal Trainer who founded GYMGUYZ in 2008, building it into the world's largest personal training company with over 150 locations across 30 states and 3 countries, I want to share these secrets with you.


11. The majority of cardio is a waste of time.

Woman exercising in a gym with an elliptical cross trainerShutterstock

People should be doing more HIIT. A lot of people burning themselves out running and using an elliptical have a goal of losing weight. The truth is, high-intensity bursts of strength training will be a much more effective way to lose weight and look your best.

10. You don’t have to eliminate foods you love.

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

People think that if they want to be fit, they’ll never get to eat cookies, brownies and cake ever again. Really, if you eat well 80% of the time, you are doing great. Balance in your diet is essential for overall bodily fitness.

RELATED: The 5-Minute Stretch Routine That Can Improve Your Posture

9. The best way to get abs isn’t by doing crunches.

Man doing core exercise with medicine ballShutterstock

People think that endless crunches will help them build abdominal muscles, and to some extent they will, but it’s not the best way to achieve better core strength. You are better off doing a rope crunch or using a medicine ball to create a stretch in abdominal wall and using dynamic movements to build muscle.

8. There is such a thing as too much training.

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

Training too often and not taking a break can be detrimental to your fitness. It’s essential that you take two days off of training every week to let your muscles and ligaments recover. Every 10 to 12 weeks, take a full week off if you are exercising at maximum effort most of the time.

7. Establish a consistent routine before worrying about your form.

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

Sometimes, people think you need to have the most amazing form to get stronger, but strength comes about by consistent shocks to your body to feel tension. Focus on building a routine and making exercise a part of your day-to-day. The more adjusted your body becomes to being uncomfortable, the easier it will be for you to go to the next level. Once you have the discipline, the form will come over time.

Related: Lucy Haldon Reveals Her New Workout Routine For Perfect Abs

6. Patience will help you achieve maximal results.

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

You should not be training a body part more than 14 to 16 reps at a time. You will not get maximal results by draining your energy and overworking certain muscle groups. Don’t expect overnight results with your fitness, and as long as you stay consistent, I promise you will be pleased with your results in the long run.

5. The most important time to show up is when it’s the last thing you want to do.

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

I am a fitness advocate, but there are some days when even I don’t want to get out of bed and workout. When you wake up in one of those moods and don’t feel like trying, recognize that as a test of your mental fitness. Power through the feelings telling you something might be hard or uncomfortable. Once you finish your workout, you’ll get something more out of it because you pushed yourself a little extra.

4. Don’t discount your diet.

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Eating healthy accounts for about 60-70% of your fitness. Your body’s composition is based on the fuel you put into it and how your strain your muscles to burn that energy. Be thoughtful with the types of calories you consume.

Related: Which Pasta is Best for Weight Loss?

3. Working with a personal trainer can revolutionize your fitness.

Tired Beautiful Athletic Woman Looking Down after Intensive Fitness Exercise.Shutterstock

Getting in shape is ultimately a personal journey, but getting someone else involved who can help you design workouts, create nutrition plans and stay accountable is invaluable. It can be nerve-wrecking to invite someone else to be a part of something so personal, but it will help you realize that you are not alone in wanting to do something good for your health and wellbeing.

2. Don’t hide the scale.

Self,Confidence,Concept.,Happy,weight, loss, diet, mirrorShutterstock

Contrary to a lot of fitness influencers, I suggest you step on the scale every morning to give yourself some quantitative metrics to help you track your progress. If you choose to ignore this, I think you should stop, look at yourself in the mirror, and take a moment to reflect on how you feel about yourself. Fitness can be a tool to boost yourself esteem, so give yourself opportunities to reflect on your progress in a way that is personal to you.

Related: 5 Key Benefits of Ozempic for Weight Management Explained

1. Never lie to yourself.

,Fitness, lunges, workout, gym, exercise, instructor, personal, trainerShutterstock

A lot of gyms are filled with people lying to themselves or putting in only a portion of the effort needed to see results. Be honest with yourself about your goals, your lifestyle and your progress. Your journey is not going to be easy, and I can guarantee you there will be moments of awesome achievement and setbacks that will discourage you. Remember, honesty will get you results and keep you on track for your long-term goals.

💪🔥Body Booster: Limit workouts to 14-16 reps per body part. Avoid overexertion for best results. Patience is key in fitness.

Josh York, Certified Personal Trainer; Founder & CEO of GYMGUYZ, the largest at-home and on-site personal training company serving 1,000 cities worldwide.

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.

Looking in the mirror and feeling frustrated? You're not alone. Millions of Americans struggle with their weight, trying diet after diet without lasting success. But what if the secret to lasting weight loss isn't about dramatic changes or extreme measures?


Meet Dr. Christy Risinger, MD, a Board-Certified Internal Medicine Physician who has helped thousands of patients achieve their weight loss goals. With over 160,000 YouTube subscribers following her evidence-based advice, she cuts through the confusion to reveal what actually works. Here are her top 5 secrets for successful weight loss, backed by research.

Secret 1: Set Realistic Goals That Actually Work

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger explains in her video. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can dramatically improve health.

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," she emphasizes. "Did you know that if you have type two diabetes and you lose weight, you can cure that condition? And if you have pre-diabetes, you can prevent the progression to diabetes with weight loss."

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Secret 2: Master Your Calorie Awareness

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

"By simply becoming more aware of what you're eating, you will change some bad habits," Dr. Risinger states. A review of 22 studies found consistent links between self-monitoring and successful weight loss.

"Weight loss comes down to calories in versus calories used," she explains. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." However, she adds an important caveat: "After three to six months of this, you will find your weight loss will slow because as your weight decreases, your calories needs decrease."

Secret 3: Eliminate Hidden Calories First

Glass of chilled beer on table and blurred sparkling bar background.Shutterstock

Before overhauling your entire diet, Dr. Risinger recommends starting with the obvious culprits. "Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," she advises. "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month, or 50 pounds in a year."

Secret 4: Choose the Right Diet for You

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

While many diets can work short-term, Dr. Risinger champions the Mediterranean diet for its proven health benefits. "There's no optimally effective diet for all individuals," she explains, "but the Mediterranean diet is the only eating pattern that showed benefits in every health category studied."

For those wanting quick results, she offers another option: "If you want to simply jumpstart your weight loss in the short term, a high protein, low carbohydrate diet or intermittent fasting seem to be the most effective." However, she emphasizes quality: "When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar and processing."

Secret 5: Consider Structured Programs That Work

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

For those feeling overwhelmed, Dr. Risinger points to commercial programs as a viable option. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she notes. Research published in The Annals of Internal Medicine found Weight Watchers and Jenny Craig produced the most significant results after 12 months.

RELATED:6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Secret 6: Leverage Technology Wisely

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

The digital age offers new tools for weight loss success. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps did help to reduce caloric intake, increase fruit and veggie consumption, and helped people to lose about five pounds," Dr. Risinger reports. She recommends choosing apps with interactive features and personalized messaging.

Secret 7: Transform Your Eating Habits

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

Success isn't just about what you eat, but how you eat. "I want to encourage everyone to make eating an activity that connects you with other people," Dr. Risinger advises. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity."

Secret 8: Build Your Support System

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

Dr. Risinger emphasizes the importance of community in weight loss success. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," she notes. These groups help you stay accountable and provide a forum to discuss struggles with others facing similar challenges.

Secret 9: Monitor Your Progress Daily

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

Daily weigh-ins might seem intimidating, but they're proven effective. "If you know early that you're gaining weight, you can make small adjustments," Dr. Risinger explains. She addresses a common concern: "I've always had concerns that recommending patients weigh themselves regularly, either daily or weekly, may increase their depression or anxiety, but this was not observed in a systematic review of 17 studies."

RELATED:11 Steps This Nutrition PhD Would Take to Get Lean ASAP "It's Simple But Not Easy"

Secret 10: Make Exercise Your Maintenance Key

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

"What's the biggest predictor of keeping the weight off? Exercise," Dr. Risinger states definitively. She recommends "physical activity should be done five to seven days a week for approximately 30 minutes or more, but these minutes can be spread throughout the day."

The Bottom Line: Dr. Risinger's evidence-based approach shows that successful weight loss isn't about dramatic measures or quick fixes. "You don't need to lose that much weight to have a tremendous health benefit," she reminds us. It's about combining realistic goals, consistent tracking, smart food choices, and sustainable habits. Start with just 5% – you might be surprised at how achievable lasting weight loss can be. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Ever scroll through social media wondering how some people seem to eat whatever they want while staying fit? You're not alone. Those frustrating thoughts of "why them and not me?" are more common than you think – and there's a good reason for that. Meet Megan Lacoste, a weight loss warrior and wellness enthusiast who transformed her life by losing 60 pounds – and keeping it off. With nearly 300,000 YouTube subscribers, she's sharing her honest journey and debunking common weight loss myths that might be holding you back. Her story isn't about quick fixes or miracle solutions – it's about real, sustainable change that anyone can achieve. Read on to discover her 10 proven secrets for lasting weight loss success.


Secret #1: Stop Comparing Your Journey to Others

"I would be so frustrated, and I was in this mindset of 'why?'" Megan recalls her early weight loss attempts. She explains how comparing yourself to others can be misleading: "You can't really judge, especially my vlogs. A lot of people will be like, 'How is she eating so much?' But I am just showing you one meal. I didn't show you my breakfast that morning, which was like Greek yogurt, honey, and fruit, or my dinner, which was chicken and rice."

RELATED:Woman Drops 80 Pounds in 3 Years Using These 10 Simple Food Rules

Secret #2: Embrace Your Natural Body Type

"You might naturally be like a curvier girl. You might be lucky enough to have nice curves, a big booty, nice thick thighs, and you're just always going to be like that no matter what size or weight you are," Megan shares. "But that doesn't mean just because you are naturally supposed to be curvy means that you have to be overweight."

Secret #3: Follow the Science of Safe Weight Loss

According to the Centers for Disease Control and Prevention, healthy weight loss occurs at a rate of 1-2 pounds per week. This measured approach allows your body to adjust gradually while maintaining muscle mass. Research from Harvard Health shows that successful long-term weight loss requires an ongoing commitment to healthy eating and physical activity, rather than extreme measures or crash diets.

RELATED: This 58-Year-Old Trainer Lost Weight and Looks 15 Years Younger With 9 Daily Habits

Secret #4: Ditch the Diet Mentality

"I hate to break it to y'all, but dieting does not work," Megan states firmly. She shares a personal story about her mother's experience with fad diets: "She used to always do this thing called the Cabbage Diet... of course it's going to make you lose weight, but she would always be surprised every time she came off of the diet that she would gain the weight back again."

Secret #5: Create Sustainable Lifestyle Habits

"Your body is a reflection of your lifestyle and your choices," Megan emphasizes. "If you are eating really bad, you're eating fast food, you're never drinking water, you're drinking sugary drinks all the time and you never exercise, that's what your body's going to look like. It's literally just a reflection of all the choices that you make."

Secret #6: Master the Art of Meal Timing

The Cleveland Clinic reports that regular meal timing helps regulate blood sugar levels and improve metabolism. Scientific studies have shown that late-night eating may disrupt sleep and increase the risk of weight gain. To support your weight loss journey, try meal planning and preparation – WebMD research indicates this can help with portion control and reduce unhealthy snacking.

RELATED: This Fitness Coach Transformed Her Body With 21 Simple Changes

Secret #7: Understand the Truth About Carbs

"I think a lot of people think carbs are bad because they're just eating the wrong carbs," Megan notes. She explains how living with her Italian partner changed her perspective: "In America and Canada, girl, we take pasta to the extreme. We put so many sauces in it, carbonara with bacon, chicken, parmesan, really fattening... but the tastiest pasta can be simple and healthy."

Secret #8: Balance Your Nutrition Right

Mayo Clinic recommends a balanced approach to macronutrients: 45-65% of calories from carbohydrates, 20-35% from fat, and 10-35% from protein. This balanced approach helps maintain steady energy levels while supporting weight loss. Additionally, protein plays a crucial role in weight management by promoting satiety and reducing hunger, which naturally leads to reduced calorie intake.

Secret #9: Avoid Marketing Traps and Quick Fixes

"I could have been hella rich right now promoting detox teas," Megan reveals. "I've had so many companies approach me... but I don't believe in that. I just believe that you can do it at home. You don't have to shell out your hard-earned money to these hungry companies to lose weight."

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

Secret #10: Develop the Right Mindset

Megan's most powerful message comes from her own transformation: "You truly can do whatever you want in life. You just have to give up that mindset that's holding you back. That is the one thing that I think that holds people back from weight loss – they just have that mindset that they shouldn't try."

The Science Behind Success

High,Fiber,Foods.,,Healthy,Balanced,Dieting,Concept..,Foods,High,InShutterstock

Research from the Cleveland Clinic identifies several key factors for long-term weight loss success: setting realistic goals, finding social support, and developing coping strategies for stress and cravings. Harvard Health stresses the importance of fiber in promoting satiety and regulating digestion, while staying hydrated can help support weight loss by reducing appetite and boosting metabolism. Remember, sustainable weight loss isn't just about what you eat – it's about creating a balanced, healthy lifestyle that you can maintain for the long term.

Her final words of encouragement resonate with anyone starting their weight loss journey: "Stop thinking you can't do it, because you can. Girl, I believe in you. You just have to change your mindset and you can do it the good old-fashioned way." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Monica lifestylewithmon
Copyright lifestylewithmon/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 but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

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

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” 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.

Can you lose weight fast and keep it off? Yes, says one top health and fitness expert. Jillian Michaels is a fitness expert and star of The Biggest Loser. In a recent video, she reveals that it is possible to lose weight fast. At the start of the clip, Michaels points out that “nobody ever” says, “I want to lose weight slowly.” And there’s nothing wrong with that. “There's a lot of conflicting information about whether it's safe, whether you lose weight too quickly, and whether you will have loose skin. And so here's the deal. You can lose weight quickly, and you can lose weight quickly, safely, depending on how you lose it,” she maintains.


Most People Go About Rapid Weight Loss the Wrong Way

According to Michaels, most people go about rapid weight loss the wrong way. “To lose weight, we have to create a calorie deficit. You've gotta eat less food than your body is burning in a day,” she points out, noting that a pound “is about 3,500 calories,” so if you wanted to lose two pounds a week, you would need to burn a thousand extra calories a day. “This is where diets get dangerous,” she says.

RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds

Starving Yourself Throws Off Your Hormones

She explains that when people diet and do “things like fasts and cleanses or dramatic calorie reduction,” they are usually depriving their body of nutrients. “There's a reason people talk about yo-yo dieting,” she says, explaining that you will lose weight, but gain it all back. “When you starve the body, you're telling your body, ‘Oh my god, food is really scarce’” which then shifts your hormone balance, “to store more fat and I'm going to cannibalize my own healthy tissue because I need fat to insulate my vital organs,” she says.

It “Messes Up” Your Metabolism

“The bottom line is it messes up your metabolism, and when you start eating normally again, if you even go back to normal, because a lot of times with these dramatic diets, there's a huge pendulum swing the other way, you've now damaged your metabolism,” she says. “You're going to put the weight you lost on and then some.” This is yo-yo dieting. “Plus, when we starve ourselves, we've lost lean tissue, lean body mass, which also compromises your metabolism. So it's this really dangerous, bad cycle.”

You Also Won’t Be Able to Exercise

“Plus, how much are you really going to lose? So what are you going to run on 500 calories a day? Well, you're certainly not exercising on 500 calories a day. I mean, and even if you were, what did you burn? 2,000 calories a day?” she points out. This might help you lose three pounds a week, but you will “starve your body and do a ton of damage. Like you can't starve the weight off. It's just not possible,” she says.

RELATED:7 Foods You Should Never Eat, According to a Nutrition Expert

If You Want to Lose Weight Rapidly, You Need to Exercise

The answer to losing weight fast, according to Michaels? “Rapid weight loss comes from exercise,” she says. “If you're maintaining your weight, it's going to be all food. If you don't overeat, you're not going to get any bigger, okay? If you're trying to lose weight, it's like 80% exercise because you can't starve it off,” she says. “It requires more energy to move your body, period,” she adds, noting that “certain fitness techniques” are better than others for energy. They include HIIT, plyometrics, free weights, and metabolic circuits.

Women Should Never Drop Below 1,200 Calories and Men, 1,500

“If you want to lose weight quickly and safely, this is the absolute bottom line for women. Do not go below 1200 calories and you can have unlimited green vegetables. You gotta count the stuff you put on them, but you can eat unlimited greens because the reality is that you're going to get more fiber, more phytonutrients, and it almost requires as much energy for you to break down and metabolize that food than the amount of energy that's actually in the food. As a man, I never would go below, never would go below 1500 would not do it,” she says.

You Can Do 4 to 5 Hours of Higher Intensity Exercise a Week

She explains that you can do four to five hours of higher intensity training a week. “I don't mean four to five hours of the craziest techniques like HIIT and this and that. You can do like a good hour of resistance training in circuits with free weights, multiple muscle group exercises, squat thrusters, things of that nature. Pull ups, pushups that are going to burn more calories. You can work HIIT intervals into those sessions, four to five hours of intensity a week maximum.”

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And, the Rest of Your Exercise Should Be Lower Intensity

“The rest has gotta be low intensity activity,” she says. This includes hiking, walking, biking, swimming, “so that you're not over training, you're not overstressing, you're not putting your body at risk of injury, you're still giving your body enough recovery time,” Michaels continues. “I always call that kind of low intensity cardio, the bread and butter of extreme weight loss.”

If You Want to Lose Weight Fast, Do as Much Lower Intensity Cardio As You Can

“If you want to lose a lot of weight, it's a lot of that low intensity cardio, a lot of it. And that's where it's not realistic, but it is safe. It is okay,” she says. “The extremes, that's where things get dangerous.”

RELATED:I Lost Over 250 Pounds And These Are 11 Habits That Transformed My Body

And, Here Is the Truth About Loose Skin

As for loose skin, “contrary to popular belief, it doesn't matter how quickly you lose weight. If you've got loose skin, you've got loose skin and that's it,” Michaels says. “The skin is an organ. How it rebounds after weight loss has a lot of different factors and components, one of them being genetics.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
Copyright cassiebfitness/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 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Karli_Sine11
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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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.

Do you want to maximize weight loss while on Ozempic? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

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

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert
Instagram/@christinestines
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 burn fat without having to go on a weight loss drug? According to an expert, there are some foods you can eat to activate the GLP-1 hormone without a jab. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new social media post, she unveils a list of fat-burning foods that work similarly to Ozempic. “I don’t know who needs to hear this but…You can get the same effects as Ozempic by eating these foods before meals,” she writes.

Balancing Your Gut Naturally Boosts GLP-1 Hormones

She starts by revealing one of the keys to naturally boosting your GLP-1 hormones, “that’s what's in those weight loss shots,” What is it? a “balanced gut,” she reveals.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Here’s How It Works

“GLP 1 is created in the gut and an imbalance means you're doing to produce less of it. Why do we want to produce GLP-1? It “increases sensitivity to insulin, regulates blood sugar levels, makes you feel full, reduces your cravings, reduces your appetite its even been shown to protect your heart,” she says. “All things that are very helpful if you are trying to lose weight.”

Incorporate Probiotic and Prebiotic Food Into Your Diet

The way to do this is “incorporating pre and pro-biotic foods,” she reveals. “Especially eating them before your regular meals can help with the gut microbiome,” she says. She goes onto reveal the prebiotic or probiotic foods that will help trigger the GLP-1 hormone.

Prebiotic Foods: Garlic

Garlic Cloves and Bulb in vintage wooden bowl.Shutterstock

Garlic might be stinky but it’s great for your gut. It contains inulin and fructooligosaccharides, which promote the growth of beneficial gut bacteria. It is also low in calories (just 4.5 calories per clove) and is easy to incorporate into your diet. It can be consumed raw, roasted, or added to various dishes for flavor.

Prebiotic Foods: Onions

Onion,Slices,On,Wooden,Cutting,Board.Shutterstock

Onions are another gut-balancing veggie with a pungent smell and taste. They are rich in inulin and fructooligosaccharides, which support digestive health. They are also low in calories, with an entire medium onion containing just 44. They are also versatile. Add them raw to your salad, cook with them, or use them as a flavor enhancer.

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

Prebiotic Foods: Asparagus

Asparagus. Fresh Asparagus. Pickled Green Asparagus. Bunches of green asparagus in basket, top view- ImageShutterstock

Asparagus is another veggie you shouldn’t sleep on for fat-burning. According to research, it is a good source of inulin, promoting the growth of beneficial gut bacteria. It is also low in calories, with one cup (134g) of raw asparagus just 27 calories. You can eat it raw, but it tastes better cooked – steamed, grilled, roasted, or sauteed.

Prebiotic Foods: Leeks

Macro photo green onion leek. Stock photo lettuce vegetable backgroundShutterstock

Leeks contain inulin and are part of the same family as onions and garlic, offering similar prebiotic benefits. One leek (89g) contains just 54 calories. How can you eat them? Add them to soups or stews, or sautée them as a side dish/

Prebiotic Foods: Chicory Root

Chicory Roots

Shutterstock

Chicory root is another root veggie that is high in inulin. Sometimes used as a coffee substitute or additive, it contains about 72 calories per 100g. How can you eat it? Drink it as tea, add it to coffee, or use it in cooking as a flavor enhancer.

Prebiotic Foods: Unripe Bananas

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

Unripe bananas may not taste great, but they contain resistant starch, which acts as a prebiotic. The best way to consume it is by adding it to a smoothie, so you can avoid the bitter taste. One medium unripe banana (118g) has about 105 calories.

Prebiotic Foods: Legumes (Lentils, Chickpeas)

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark backgroundShutterstock

Legumes, including lentils and chickpeas, are another great fat-burning food. The fibrous veggies are rich in galactooligosaccharides, promoting gut health. One cup (198g) of cooked lentils contains about 230 calories and can be used in soups, salads, or as a side dish. Chickpeas are great for tossing in salads or mashing into a hummus dip.

Prebiotic Foods: Oats

A Scoop of Rolled OatsShutterstock

There are many reasons to eat oats, and fat-burning is one of them. They contain beta-glucan, a prebiotic fiber that supports digestive health. While one cup (81g) of dry oats provides about 307 calories, it is high in fiber and keeps you full. A great way to eat it is as oatmeal or overnight oats. You can also add to smoothies or baked goods.

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

Prebiotic Foods: Flaxseeds

Brown,Flaxseed,,Organic,Food,For,Healthy,Eating.Shutterstock

Flaxseeds are rich in lignans and fiber, which support gut health. One tablespoon (10g) of ground flaxseeds contains about 55 calories. You can add flax seeds to smoothies, yogurt, or baked goods.

Prebiotic Foods: Berries (Blueberries, Strawberries)

Close up portrait of handful of fresh blueberriesShutterstock

Berries are a sweet and tasty way to burn fat. Blueberries and strawberries contain polyphenols that act as prebiotics, revving up your fat-burning mechanism. One cup (148g) of blueberries has 84 calories, and one cup of strawberries has 49.

Probiotic Foods: Kefir Greek Yogurt

Milk,Kefir,Grains,Spoon, probiotics, health, gut, food, dietShutterstock

The first item on her probiotic list? Kefir Greek yogurt: The drink is rich in probiotics and protein – and it’s delicious. One cup (245g) contains about 150 calories. You can drink it out of the bottle or add it to smoothies.

Probiotic Foods: Kimchi

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

Kimchi, a fermented Korean dish made out of cabbage or radish, is rich in probiotics and vitamins. One cup (150g) of kimchi contains about 23 calories and is usually eaten as a side dish or as a topping for sandwiches and also added to stir-fries.

Probiotic Foods: Sauerkraut

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Sauerkraut, fermented cabbage, is also rich in probiotics and vitamin C. One cup (142g) of sauerkraut provides about 27 calories. Some people eat it as a side dish, while others add it to hot dogs, sausages, or other foods.

Probiotic Foods: Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

Kombucha, a popular fermented tea beverage, is packed with probiotics and antioxidants with gut-balancing benefits. While exact numbers depend on the brand, one cup (240ml) of kombucha typically contains 30-50 calories and can be consumed as a drink straight out of the bottle.

Probiotic Foods: Miso

Healthy Japanese Tofu Miso Soup with Green OnionsShutterstock

Miso, fermented soybean paste, is rich in probiotics and protein. One tablespoon (18g) of miso contains about 30 calories. It is a tasty and gut-boosting ingredient for soups, marinades, and dressings.

Probiotic Foods: Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Tempeh, an alternative to tofu, is a fermented soybean product high in probiotics and protein. A 3-ounce (84g) serving of tempeh contains about 160 calories. It’s incredibly versatile, as it can be grilled, baked, or used as a meat substitute.

Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

Fermented cheeses, including Gouda and Cheddar, also contain probiotics and are rich in calcium. One ounce (28g) of cheddar cheese provides about 114 calories. Eat it as a snack or add it to various dishes, including eggs.

Probiotic Foods: Pickles (Fermented)

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,Shutterstock

Pickles, a popular fermented food, contain probiotics and are low in calories. One large pickle (135g) contains about 16 calories. Eat a pickle spear or add slices to sandwiches and burgers. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.