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Nutrition & Diet

11 Ways to Turn Your Diet Into a Lifestyle Change

Long-lasting change is possible.

Tj Mocci, lmft, ced-s
By Tj Mocci, lmft, ced-sJun 10, 2024
Tj Mocci, lmft, ced-s
Clinical Director
Over 15 years of experience in therapy, with leadership roles at Kaiser Permanente, Center for Discovery, and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.
Shutterstock
Tj Mocci, lmft, ced-s
By Tj Mocci, lmft, ced-sJun 10, 2024
Tj Mocci, lmft, ced-s
Clinical Director
Over 15 years of experience in therapy, with leadership roles at Kaiser Permanente, Center for Discovery, and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

It seems like every few months a diet comes onto the scene and takes the world by storm. In the last decade, the most popular diets have included Whole30, Keto, and Carnivore. While the trends may evolve, diet culture is not new. It can be traced back to Ancient Greece.

Despite the long history of diet culture, humans haven’t cracked the code to make them work. Most people who lose weight on diets tend to gain it all back within a relatively short period of time.

As an Octave therapist specializing in disordered eating and body image, I have over 15 years of experience working with clients to help them reshape and redefine their relationship with food. Throughout my experience, I’ve seen over and over that diets typically fail, but lifestyle changes can have long-lasting effects.

What’s the difference? A diet tends to be a short-term, highly-regimented nutrition plan with a promise of a specific result, such as shedding a certain amount of weight or body fat. Lifestyle changes, on the other hand, are long-term plans that address more than just what you eat, how much, and when.

Here are the 11 ways you can turn a diet into a lifestyle change:

1. Ask yourself why you are choosing to make a change.

Young woman touching her belly looking in mirror at homeShutterstock

More often than not, I see that my clients opting for diets, especially extreme ones like the 75 Hard Challenge, are doing so because of external pressures. They may feel pressure from loved ones or co-workers, or longing to keep up with fashion trends.

I challenge all of my clients to look deep within themselves to identify the real reason they want to go on a diet. Keep asking yourself ‘Why?’ over and over again until you get down to the true motive you are embarking on the journey.

Make sure that your reasoning is connected to your individual needs and core values — not other people’s judgments or the latest fads.

When the reason why stems from inside of yourselves, you’re more likely to make a long-lasting commitment and stay motivated until you see a tangible change in your life.

Related: 12 Powerful Ways to Transform Your Body at Any Age

2. Create goals that go beyond the scale.

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Diet goals tend to focus only on the number on the scale, but lifestyle changes will result in ripple effects in every area of your life. Set goals that your scale can’t show.

For example, I once had a client who wanted to go on a diet to lose weight. When we took a step back and assessed what she really wanted, she realized she was looking for more confidence and financial stability. She changed her mindset and her goals so that she could focus on what really mattered to her. After she put her energy in those areas, she reported higher self-esteem, and that her self-esteem boost contributed to her getting an amazing new job, which in turn created greater financial stability. Weight loss was no longer even on the table.

3. Practice flexibility.

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

Diets are a sprint, and lifestyle changes are a marathon. You may be able to stick to a strict routine for a month, but at the end of the day, life happens.

Instead of striving for perfection, allow yourself to be flexible with your approach. For example, give yourself the freedom to dine out with friends, choose rest over exercise, and explore new cuisines. Practicing flexibility, and the self-compassion that comes with it, can do wonders for your mental health and mental well-being.

4. Ditch black and white labels.

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

The black and white labels that hurt us are not the ones printed on food products — it’s the rigid, binary labels of “good” versus “bad.”

When you label foods, it doesn’t create conditions to strike balance,practice moderation, and increase variety. In fact, labeling foods as “bad” can lead to feelings of shame and guilt.

If you label food as “bad”, you can bust that label by exposing yourself to the food more often. Consistent exposure will make the food less menacing and help neutralize your perspective.

5. Pay attention to hunger signals.

Hungry man opens the refrigerator at nightShutterstock

Can’t sit through a meeting without your stomach interrupting with loud grumbles? Falling asleep at night thinking of food? If the answer is yes, you may be overly restricting your food intake.

Our bodies are not accustomed to eating according to a handbook of what you supposedly should or shouldn’t eat. Instead, listen to your hunger and satiety cues, such as lightheadedness and fatigue. Ask yourself what your body needs at that moment and act accordingly.

Related: Kayla Itsines in Crop Top Reveals Effective Workout for Beginners

6. Tune into emotional cues.

Rear View Of A Confused Woman Looking In Open Refrigerator At HomeShutterstock

Sometimes emotions — not hunger — prompt us to eat. When you find yourself reaching for a snack, pay attention to your emotions to help understand why you eat and when.

Here are some questions you can ask yourself:

  • How do I feel before I eat?
  • Am I bored?
  • Am I feeling anxious?
  • Am I trying to cope?
  • Am I seeking connection?
  • Am I looking for happiness?

And if the answer is yes to any of the above and you still want the snack, eat the snack! This is another way to encourage flexibility (Tip #3).

7. Don’t add unneeded stress to your life.

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Making any kind of change can be hard, and sometimes we unnecessarily make it more challenging than it needs to be.

For example, you might get rid of your cost-effective membership at a neighborhood gym to enroll in a boutique gym. The average gym membership is typically $40-70 per month, and a high-end fitness class costs an average of $34 per class. Making that kind of change can create financial stress without proper budgeting.

Keep an eye out if you’re seeing increased stress in your life, such as outspending your budgeting, not getting enough sleep, or seeing your relationships worsen. You may be creating trouble for yourself that can harm your overall well-being.

8. Be mindful of your historical relationship with food.

,Woman,,Guilty,Eating,Cake,Cheating,Diet,eating, disorderShutterstock

Disordered eating is more common than people assume, but it can be difficult to spot. Nearly a quarter of adults and children globally show signs of disordered eating.

In addition to consulting with your doctor before making a change, speak with a mental health professional to probe your relationship with food. Better understanding your unique connection to food can aid you in addressing issues and choosing an approach that works for you.

9. Eliminate body checks.

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

Body checking is the repeated practice of assessing your body shape, size, or weight. This may look like staring at a certain region of your body multiple times a day in the mirror, or weighing yourself several times daily.

Avoid looking at yourself in the mirror if your intention is to be critical. Actively practice building positive narratives around all parts of your body. When you choose to be kind towards your body, rather than punitive, it can make you feel better about yourself and encourage gratitude. If this is something difficult to do, consider working with a therapist to help you develop helpful practices.

Related: #1 Key Mistake I Made Before I Lost 60 Pounds

10. Set positive intentions.

Young woman throwing snow in the air at sunny winter day, back viewShutterstock

Because diets are rarely sustainable, people often feel like a failure for not sticking to an unbending routine. That feeling of failure can spiral into stress, anxiety, and depression.

Prevent feelings of failure and the negativity that comes with it by setting positive intentions for yourself. Adopt at least three daily self-affirmations and speak them aloud each day.

Below are just a few options for self-affirmations:

  • I choose to do this because I want more variety in my life.
  • Today, I will give myself space to grow.
  • I am enough.
  • I am grateful for my body.

11. Rally your cheerleaders.

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

It’s critical to surround yourself with a strong support system, but you need to be aware of who you choose to be part of that system.

Frequently people think the best way to provide support is by acting as a coach — giving unsolicited advice and tips. What you need when making a lifestyle change is not a coach, but rather a cheerleader or a whole squad of them! Seek out people in your life who are relentlessly supportive, encouraging, and positive. Because the harshest critic is typically the voice in our head, you need to surround yourself with a choir of encouragement.

💪🔥Body Booster: Constant hunger could mean you’re not eating enough. Don’t follow a strict diet guide. Instead, listen to your body’s hunger and fatigue signals and respond with appropriate nourishment.

T.J. Mocci is a therapist and a Clinical Director at Octave.

sustainable weight lossmindset (for weight loss and healthy living)ozempicweight loss

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Nutrition & Diet

11 Ways to Turn Your Diet Into a Lifestyle Change

Woman, stomach and hand with heart in outdoor for exercise, diet, fitness and closeup. Female tummy, gut health and self love for wellness and training in the summer for healthy workout outside.
Shutterstock
Tj Mocci, lmft, ced-s
By Tj Mocci, lmft, ced-sJun 10, 2024
Tj Mocci, lmft, ced-s
Clinical Director
Over 15 years of experience in therapy, with leadership roles at Kaiser Permanente, Center for Discovery, and ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback

It seems like every few months a diet comes onto the scene and takes the world by storm. In the last decade, the most popular diets have included Whole30, Keto, and Carnivore. While the trends may evolve, diet culture is not new. It can be traced back to Ancient Greece.

Despite the long history of diet culture, humans haven’t cracked the code to make them work. Most people who lose weight on diets tend to gain it all back within a relatively short period of time.

As an Octave therapist specializing in disordered eating and body image, I have over 15 years of experience working with clients to help them reshape and redefine their relationship with food. Throughout my experience, I’ve seen over and over that diets typically fail, but lifestyle changes can have long-lasting effects.

What’s the difference? A diet tends to be a short-term, highly-regimented nutrition plan with a promise of a specific result, such as shedding a certain amount of weight or body fat. Lifestyle changes, on the other hand, are long-term plans that address more than just what you eat, how much, and when.

Here are the 11 ways you can turn a diet into a lifestyle change:

1. Ask yourself why you are choosing to make a change.

Young woman touching her belly looking in mirror at homeShutterstock

More often than not, I see that my clients opting for diets, especially extreme ones like the 75 Hard Challenge, are doing so because of external pressures. They may feel pressure from loved ones or co-workers, or longing to keep up with fashion trends.

I challenge all of my clients to look deep within themselves to identify the real reason they want to go on a diet. Keep asking yourself ‘Why?’ over and over again until you get down to the true motive you are embarking on the journey.

Make sure that your reasoning is connected to your individual needs and core values — not other people’s judgments or the latest fads.

When the reason why stems from inside of yourselves, you’re more likely to make a long-lasting commitment and stay motivated until you see a tangible change in your life.

Related: 12 Powerful Ways to Transform Your Body at Any Age

2. Create goals that go beyond the scale.

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Diet goals tend to focus only on the number on the scale, but lifestyle changes will result in ripple effects in every area of your life. Set goals that your scale can’t show.

For example, I once had a client who wanted to go on a diet to lose weight. When we took a step back and assessed what she really wanted, she realized she was looking for more confidence and financial stability. She changed her mindset and her goals so that she could focus on what really mattered to her. After she put her energy in those areas, she reported higher self-esteem, and that her self-esteem boost contributed to her getting an amazing new job, which in turn created greater financial stability. Weight loss was no longer even on the table.

3. Practice flexibility.

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

Diets are a sprint, and lifestyle changes are a marathon. You may be able to stick to a strict routine for a month, but at the end of the day, life happens.

Instead of striving for perfection, allow yourself to be flexible with your approach. For example, give yourself the freedom to dine out with friends, choose rest over exercise, and explore new cuisines. Practicing flexibility, and the self-compassion that comes with it, can do wonders for your mental health and mental well-being.

4. Ditch black and white labels.

Latin,American,Couple,Reading,Product,Label,On,Jar,groceries, supermarket, groceryShutterstock

The black and white labels that hurt us are not the ones printed on food products — it’s the rigid, binary labels of “good” versus “bad.”

When you label foods, it doesn’t create conditions to strike balance,practice moderation, and increase variety. In fact, labeling foods as “bad” can lead to feelings of shame and guilt.

If you label food as “bad”, you can bust that label by exposing yourself to the food more often. Consistent exposure will make the food less menacing and help neutralize your perspective.

5. Pay attention to hunger signals.

Hungry man opens the refrigerator at nightShutterstock

Can’t sit through a meeting without your stomach interrupting with loud grumbles? Falling asleep at night thinking of food? If the answer is yes, you may be overly restricting your food intake.

Our bodies are not accustomed to eating according to a handbook of what you supposedly should or shouldn’t eat. Instead, listen to your hunger and satiety cues, such as lightheadedness and fatigue. Ask yourself what your body needs at that moment and act accordingly.

Related: Kayla Itsines in Crop Top Reveals Effective Workout for Beginners

6. Tune into emotional cues.

Rear View Of A Confused Woman Looking In Open Refrigerator At HomeShutterstock

Sometimes emotions — not hunger — prompt us to eat. When you find yourself reaching for a snack, pay attention to your emotions to help understand why you eat and when.

Here are some questions you can ask yourself:

  • How do I feel before I eat?
  • Am I bored?
  • Am I feeling anxious?
  • Am I trying to cope?
  • Am I seeking connection?
  • Am I looking for happiness?

And if the answer is yes to any of the above and you still want the snack, eat the snack! This is another way to encourage flexibility (Tip #3).

7. Don’t add unneeded stress to your life.

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

Making any kind of change can be hard, and sometimes we unnecessarily make it more challenging than it needs to be.

For example, you might get rid of your cost-effective membership at a neighborhood gym to enroll in a boutique gym. The average gym membership is typically $40-70 per month, and a high-end fitness class costs an average of $34 per class. Making that kind of change can create financial stress without proper budgeting.

Keep an eye out if you’re seeing increased stress in your life, such as outspending your budgeting, not getting enough sleep, or seeing your relationships worsen. You may be creating trouble for yourself that can harm your overall well-being.

8. Be mindful of your historical relationship with food.

,Woman,,Guilty,Eating,Cake,Cheating,Diet,eating, disorderShutterstock

Disordered eating is more common than people assume, but it can be difficult to spot. Nearly a quarter of adults and children globally show signs of disordered eating.

In addition to consulting with your doctor before making a change, speak with a mental health professional to probe your relationship with food. Better understanding your unique connection to food can aid you in addressing issues and choosing an approach that works for you.

9. Eliminate body checks.

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

Body checking is the repeated practice of assessing your body shape, size, or weight. This may look like staring at a certain region of your body multiple times a day in the mirror, or weighing yourself several times daily.

Avoid looking at yourself in the mirror if your intention is to be critical. Actively practice building positive narratives around all parts of your body. When you choose to be kind towards your body, rather than punitive, it can make you feel better about yourself and encourage gratitude. If this is something difficult to do, consider working with a therapist to help you develop helpful practices.

Related: #1 Key Mistake I Made Before I Lost 60 Pounds

10. Set positive intentions.

Young woman throwing snow in the air at sunny winter day, back viewShutterstock

Because diets are rarely sustainable, people often feel like a failure for not sticking to an unbending routine. That feeling of failure can spiral into stress, anxiety, and depression.

Prevent feelings of failure and the negativity that comes with it by setting positive intentions for yourself. Adopt at least three daily self-affirmations and speak them aloud each day.

Below are just a few options for self-affirmations:

  • I choose to do this because I want more variety in my life.
  • Today, I will give myself space to grow.
  • I am enough.
  • I am grateful for my body.

11. Rally your cheerleaders.

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

It’s critical to surround yourself with a strong support system, but you need to be aware of who you choose to be part of that system.

Frequently people think the best way to provide support is by acting as a coach — giving unsolicited advice and tips. What you need when making a lifestyle change is not a coach, but rather a cheerleader or a whole squad of them! Seek out people in your life who are relentlessly supportive, encouraging, and positive. Because the harshest critic is typically the voice in our head, you need to surround yourself with a choir of encouragement.

💪🔥Body Booster: Constant hunger could mean you’re not eating enough. Don’t follow a strict diet guide. Instead, listen to your body’s hunger and fatigue signals and respond with appropriate nourishment.

T.J. Mocci is a therapist and a Clinical Director at Octave.

Fitness & Workouts

11 Tips for Successful Weight Loss That Lasts

Young woman before and after weight loss on white background. Health care and diet concept
Shutterstock
Arabella Featherstone
By Arabella FeatherstoneMay 30, 2024
Arabella Featherstone
Arabella is the visionary founder of Feathers Food & Fitness, ...
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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.

If you’re trying to lose weight, you are not alone! A 2022 YouGov survey revealed that 52% of the world’s adult population is usually trying to lose weight and often adopting extreme and unhealthy diets to do it. Unfortunately, yo-yo dieting tends to actually lead to weight gain, poor body image and can impact negatively on your health.

I’m Arabella Featherstone, a qualified fitness instructor and personal trainer. I’m also an expert in fitness, nutrition, and weight loss management. In my practice, I’m promoting healthy and mindful eating, nourishing your body with love through food, and incorporating fitness into an active and healthy daily routine. I believe that by doing this people can achieve a healthy weight, strong bodies and minds and a good level of fitness, without always being hungry. Here, are my 11 weight loss management techniques that will offer lasting results and improve your health and wellbeing.

Focus on Health, Not Weight

Arabella_Featherstone10Arabella Featherstone

Take a more holistic approach to wellness and focus on positive changes that help you feel good from the inside out, rather than fixating on a particular amount that you want to lose or a goal weight you must reach.

Focus on food and fitness and learn about good nutrition so you know how to feed your body and mind with love. Incorporate daily movement into your life in different forms, depending on how you feel and how you want to feel.

Take a look at your habits and discover unhealthy patterns and bad relationships with certain things. Then, implement strategies to change them into healthier habits. This will help you develop lasting change and support your weight loss goals.

Celebrate your progress and understand the difference between weight loss and fat loss. Remember you do not need to lose weight to be happy and strive to do things that will make you healthier and feel better.

Educate Yourself so You Can Understand How to Get Your Nutrition Right

Arabella_Featherstone2Arabella Featherstone

There are loads of great resources out there to help you learn how to eat healthily, and I’d recommend that you get informed and educated. It’s vital that you understand the importance of healthy eating. Once you know the benefits that a balanced diet can have on your physical and mental health, you will start to make better choices.

In general, I’d recommend the following:

  • Try to eat food in rainbow colors to get the nutrients you need.
  • Try to eat food that’s in its most natural form (unprocessed).
  • Avoid or reduce your consumption of sugar, fried foods, and alcohol, and choose complex carbohydrates (whole grains, fruits, vegetables, and legumes) over refined carbohydrates (white bread, white rice, and white pasta) as they are often stripped of their fiber and nutrients.

If you’re trying to lose weight, you need to be making sure that the calories that you are consuming are less than those you are burning through daily activities and exercise. Aim to eat 300-500 calories less than you’re burning each day and you’ll start seeing the difference.

It’s important to note that you should not be starving yourself, or be hungry all the time. You won’t be able to sustain this, it’s not healthy and you’ll end up losing muscle as well as fat.

If you’re not sure how you should be eating, speak to your GP, or a nutritionist, or try a nutrition plan from a trainer like me, who will give you a specific plan to follow that matches food to exercise for the best results.

Go for the Easy Wins and Simple Switches

Arabella_Featherstone7Feathers Food & Fitness/Facebook

Improving your nutrition doesn’t have to be hard and shouldn’t feel like a punishment, so start with the easy stuff.

Smoothies are a great way to get more nutrients in when starting on a more balanced diet. Smoothies made with fruit will naturally be sweeter, so may be more appealing to your tastebuds, and they are a quick and easy thing to make. As you develop a better relationship with healthy eating you can begin to add vegetables to your smoothies like spinach or kale.

Sweet potato fries, as an alternative to regular fries, are an excellent way to increase the nutrient content, I recommend sprinkling them with some paprika for a bit of a smoky taste.

Greek yogurt is a good source of protein and probiotics and you can sweeten this with honey or maple syrup and even add some fresh fruit to get more nutrients in.

Try making a switch from highly processed carbs to whole grains. Choosing whole grains over white pasta, rice, and bread can be a good way to add more fiber into your diet.

Keep Track of What You Eat

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

Use a food journal or app to track your meals and snacks. This can help you identify problem areas in your diet and make changes as needed. But don’t feel like you have to log your food forever! This is just to start you off on your journey and understand where most of your calories are coming from so you can make informed decisions.

Keeping a food journal is a great way to eat intuitively. Start noticing how food makes you feel while you're eating. You want to focus on the foods that make you feel good and limit those foods that make you feel sluggish or just leave you unsatisfied.

If you find that a struggle, you don’t need to count calories or macros to get the right portions for your goals. Instead, just use your hand to measure. This approach will dramatically simplify the eating and tracking process, and it’s nearly as accurate as the calorie and macro approaches.

The general idea is this:

  • A portion of protein= 1 palm
  • A portion of vegetables = 1 fist
  • A portion of carbs= 1 cupped hand
  • A portion of fats= 1 thumb

You can benchmark your progress with this useful Lean Body Mass Calculator.

Be Patient and Understand That Change and Lasting Results Take Time

Arabella_Featherstone11Arabella Featherstone

Healthy and sustainable weight loss takes time, but it’s possible! I think the obsession with the number on the scales should be thrown out of the window. People should focus on being healthier by improving their nutrition, their mindset and by getting active.

90 days is my magic number for any serious change. We should be looking at long-term health and fitness goals, rather than a quick fix, which can lead to extreme measures which are neither healthy nor sustainable.

The aim should be to feel confident, fit, and fabulous for life! Set realistic goals, set yourself up for success and focus on the long-term goal. But, set small targets for yourself to achieve along the way and stay motivated.

The thing is, most people tend to go too hard too fast set a huge goal and get frustrated when they don’t see results. Patience is key, and you know what they say - good things take time. If you can commit to being in it for the long run, your chances of success will be much higher. Trust the process and give it time.

Integrate Exercise Into Your Routine

Arabella_Featherstone14Arabella Featherstone

Any form of exercise is good, and it’s just about finding things that you enjoy, keeping you active, and managing your weight. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience, and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, and swimming. Running is another great exercise and there are some excellent programs like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

The key is to create healthier habits that are sustainable. You want to feel fulfilled, not restricted, vibrant, and not sluggish. Getting active and being more mindful, and eating intuitively will help you achieve lasting results when it comes to weight loss.

Set up the Optimal Workout Routine for You

Arabella_Featherstone13Arabella Featherstone

The best time of day to work out can vary depending on individual preferences and schedules and it’s important to remember that managing to work out in the first place - no matter the time, is incredible for your overall well-being.

Consistency is key for long-term results, so choose a time that fits well with your schedule and personal preferences. Whether it's early morning, midday, or evening, prioritize regular exercise that you can stick to in the long run.

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

Improve Your Body Image and Practice Self-Acceptance

Arabella_Featherstone15Arabella Featherstone

Research has shown that self-acceptance and a positive body image can have a significant impact on weight loss outcomes. This is because, when we accept and love our bodies, we are more likely to take care of ourselves in a sustainable and healthy way. We are less likely to engage in harmful dieting behaviors or yo-yo dieting, and instead, we adopt healthy habits that we can maintain long-term.

The key is to shift the focus from the number on the scale to our overall health and well-being. When you start exercising and eating healthier because you love and respect your body, you’ll begin to notice meaningful changes in your body and mind. It all starts with a shift in mindset and self-acceptance. By embracing self-acceptance and a positive body image, we can create a foundation of self-love and care that supports healthy weight loss goals and promotes long-term well-being.

Increase Your Protein Intake

Food high in protein close-upShutterstock

The connection between protein and weight loss comes from a few different attributes of protein.

It is digested more slowly than carbohydrates and fats, which means it can help slow down the absorption of sugar into the bloodstream. This can help reduce blood sugar spikes and crashes, which can lead to cravings and overeating - resulting in weight gain.

Protein helps you feel fuller than the other macronutrients, which can help you to avoid overeating and by helping you maintain a calorie deficit.

Protein has a higher thermos effect compared to carbohydrates and fats, which means the body burns more calories during the digestion process. This slight increase in energy expenditure can contribute to weight loss efforts.

When getting fit and aiming to lose weight protein is definitely key. Protein = increased satiety = keeps you fuller for longer, which means you’ll experience reduced hunger and fewer cravings, which can help with weight loss by reducing overall calorie intake.

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

Practice Mindful Eating

Arabella_Featherstone3Arabella Featherstone

Mindful eating means that we really focus on the food we’re eating and fully enjoy and experience it. This helps us eat only when we really want and need to. It allows us to receive the body’s messages that it’s full and make better choices about the food we eat. Once you get used to eating in this way, you’ll find it easier to distinguish real hunger from a craving and get back into control of your eating habits.

RELATED: 15 Delicious Foods That Are Healthier and Cheaper Than Fast Food

Drink Plenty of Water and Get Enough Sleep

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

These are two crucial and easy things we can do to feel better and aid with weight loss. Staying hydrated can help you feel fuller and more satisfied, which can prevent overeating. Aim for a minimum of 2 liters (8.5 cups) per day. Lack of sleep can lead to overeating and weight gain, so make sure you're getting enough rest each night. Aim for 7-9 hours.

💪🔥Body Booster: Try to walk at least 8,000 steps every day and get involved with activities like dance classes, rollerblading, cycling, swimming, or running. The key is to create healthier and sustainable habits.

Arabella Featherstone is a leading fitness trainer and coach from Feathers Food & Fitness with the vision and drive to help people and transform her clients’ bodies and minds through fitness and nutrition. Her classes and online training are based around strength training and she offers 28-day, 6 week and 12-week bespoke wellness plans to take you achieve your fitness goals, transform your mindset and improve your health. Her free e-book Unleashing the Strength Within is now available on her website www.feathersfoodfit.com

Nutrition & Diet

10 Weight Loss Methods a 77-Year-Old Expert Swears By

Candace_Cima_Life_in_My-_70s10
Copyright lifeinmy70s/Instagram
Christopher Roback
By Christopher RobackDec 07, 2024
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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.

Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "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."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day

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Christopher Roback
By Christopher RobackNov 13, 2024
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.

Have you ever felt frustrated watching the scale creep back up after losing weight? Do you find yourself caught in an endless cycle of restricting food, then giving in to cravings, only to start all over again? You're not alone. What if the secret to lasting weight loss isn't about trying harder but trying smarter? That's what Mayra from LowCarbLove discovered on her remarkable journey. As a mother and wellness enthusiast who naturally lost over 135 pounds through low-carb and keto approaches, Mayra has maintained her weight loss for over 15 years. "Weight loss is already a difficult journey," she shares, "but I would definitely say that the most difficult part of losing weight is actually maintaining it." Read on to discover the game-changing mistakes she fixed that could finally help you break free from yo-yo dieting and achieve lasting weight loss success.

Stop Over-Restricting Your Foods

"When you restrict down to tiny portions, that's not sustainable," Mayra warns in her post. She explains that drastically cutting calories might work temporarily, but it's a recipe for failure. Your body needs proper nutrition to function, and according to Mayra, trying to survive on 1,000-1,200 calories usually leads to binge eating and metabolic slowdown. "Our bodies are super smart," she explains, "and when you lower your calorie intake down to let's say a thousand calories, your body is going to adapt very quickly." This adaptation often leads to what many call a "messed up metabolism."

Focus on Health Instead of Dieting

"There is so much more to us than our weight and looks and the size of our jeans," Mayra emphasizes. She suggests shifting from a diet mentality to a health mentality. "We just live in a society that really glorifies being skinny. It puts these unrealistic beauty standards that that's what beautiful is, which is obviously the farthest from the truth." Rather than obsessing over reaching an unrealistic number on the scale, focus on nourishing your body.

Build Strong Habits Before Adding Treats

While Mayra believes in enjoying life, she cautions against introducing cheat meals too early in your weight loss journey. "If you have a cheat meal too soon, you haven't developed those core habits, that really strong foundation yet," she explains. This can create a weekly cycle that undermines progress: "Hey, I did good all week. Woo, it's the weekend. Let's go see what we find."

Break Free from Scale Obsession

"Our body weight fluctuates so much throughout the day," Mayra shares from experience. She admits to previously having an unhealthy relationship with the scale: "That number on the scale would either make my whole day or ruin it. It was really that serious." Instead, she recommends weighing yourself once a week at the same time and focusing more on how your clothes fit and how you feel.

Plan Ahead for Success

"If I am not prepared, if I don't have the foods in my refrigerator that I need to eat, I'm going to eat whatever," Mayra admits. She emphasizes the importance of keeping healthy snacks, proteins, and even homemade desserts ready. "Find the things that are healthy that you actually enjoy eating, and then just make sure you always have them on hand," she advises.

RELATED: Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Create a Sustainable Lifestyle

"Don't diet it, make it a lifestyle change - it's a hundred percent true," Mayra emphasizes. She shares her own evolution from strict keto to a more sustainable low-carb approach: "I was doing keto at one point. It was sustainable for me, but it wasn't sustainable for life because I love to eat certain foods once in a while."

Set Realistic Goals for Long-Term Success

According to Mayo Clinic, setting achievable goals is crucial for sustainable weight loss. They recommend aiming to lose 1 to 2 pounds per week, which requires burning 500 to 750 calories more than you consume daily. Starting with a goal of losing 5% of your current weight can significantly improve your health and reduce the risk of conditions like heart disease and type 2 diabetes.

Make Healthy Food Choices a Priority

The Mayo Clinic underlines the importance of enjoying nutritious foods while losing weight. They recommend eating at least four servings of vegetables and three servings of fruits daily, choosing whole grains over refined ones, and incorporating healthy fats in moderation. "Focus on eating fresh foods. They have more nutrition than processed foods," the experts advise.

RELATED: 8 Diet Tips to Lose Weight, According to Coach

Stay Active for Lasting Results

While Mayra's story shows the importance of proper nutrition, the Mayo Clinic confirms that regular physical activity is crucial for maintaining weight loss long-term. They recommend working up to at least 30 minutes of aerobic exercise most days of the week, combined with strength training exercises at least twice weekly. Simple changes like taking stairs instead of elevators or parking farther from entrances can also help increase daily movement.

Embrace the Journey with Patience

Lasting weight loss isn't about quick fixes: "It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life," says MayoClinic. This professional advice aligns perfectly with Mayra's experience of maintaining her weight loss for over 15 years through sustainable lifestyle changes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Doctor-Approved Ways to Lose Weight "Without Counting Every Calorie”

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Copyright Christy Risinger/YouTube
Christopher Roback
By Christopher RobackDec 17, 2024
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.

Tired of obsessing over every calorie and still not seeing results? You're not alone. While counting calories works for some, it's not the only path to successful weight loss. Dr. Christie Risinger, a Board-Certified Internal Medicine Physician with over 15,000 hours of clinical experience, reveals simpler, evidence-based strategies that have helped thousands of her patients lose weight successfully. Here's what actually works, according to her research and clinical experience.

Start Small to Win Big

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger says in her post. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can make a real difference. She notes that this modest weight loss can even reverse type 2 diabetes and prevent pre-diabetes from progressing. "I don't say this to discourage anyone, but simply to give yourself some grace and help you to set realistic goals," she emphasizes.

Write It Down to Lose More

Healthy,Diet,Eating,Plan.,Meal,Planning.,Slimming,And,Weigh,LossShutterstock

Instead of obsessing over exact calories, simply track what you eat. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," Dr. Risinger explains. Start by writing down everything you eat and eliminate obvious sources of excess calories. "If you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day... that's about 50 pounds in a year," she warns.

Focus on Food Quality First

Young,Woman,Shopping,In,The,SupermarketShutterstock

"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," Dr. Risinger emphasizes. This simple approach often naturally reduces calories without the need for constant counting. She adds that "there are better health benefits if the protein source is from plants than when it's from animals."

RELATED: Woman Loses 72 Pounds in 7 Months Using Tirzepatide “I Can't Believe The Changes”

Try the Mediterranean Way

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

Among all diets, one stands out: "As a physician, the one plan I would recommend for anyone, whether they're trying to lose weight or not, is the Mediterranean diet." Dr. Risinger explains its simplicity: "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat." The benefits go beyond weight loss: "The Mediterranean diet was associated with a decreased incidence of Parkinson's disease, Alzheimer's disease, and multiple cancers."

Make Eating Mindful

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Dr. Risinger emphasizes a crucial habit change: "I want to encourage everyone to make eating an activity that connects you with other people. Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This mindful approach naturally helps control portions without counting calories.

Use Apps Smartly

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Technology can make weight loss easier without calorie obsession. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps helped reduce caloric intake, increase fruit and veggie consumption, and helped people lose about five pounds," Dr. Risinger reports. She recommends choosing "any app that has interactive features with personalized messages and goal setting."

Build Sustainable Movement Habits

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Exercise shouldn't feel like punishment. "Physical activity should be done five to seven days a week for approximately 30 minutes or more," Dr. Risinger advises, but adds an encouraging note: "These minutes can be spread throughout the day." The goal is to find movement you enjoy and can stick with in the long term.

Create a Support System

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Success rarely comes alone. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," Dr. Risinger notes. She also recommends regular weigh-ins: "If you know early that you're gaining weight, you can make small adjustments." Importantly, research shows this habit doesn't increase anxiety or depression.

RELATED: 10 Steps This Fat Loss Coach Used to Drop 20 Pounds Without Gaining It Back

Your Simple Success Plan

A Greek salad with olive oil and tomatoes in front of the a breathtaking view to the blue, Aegean sea as a concept of Greek food in summer time,Shutterstock

Dr. Risinger's evidence-based takeaways:

  1. Set a realistic first goal of 5% weight loss
  2. Track what you eat without obsessing over calories
  3. Choose whole, unprocessed foods
  4. Follow Mediterranean-style eating patterns
  5. Make eating a mindful, social activity
  6. Use technology for support, not stress
  7. Move regularly in ways you enjoy
  8. Build a support system for accountability.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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