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I Lost 100 Pounds Eating Delicious Snacks Like These

Here are a few of her surprisingly healthy sweet treats.

Leah Groth
By Leah GrothSep 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Bella_Johnson_allthings_bella3
allthings_bella/TikTok
Leah Groth
By Leah GrothSep 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Bella Johnson is a TikTok influencer and weight loss warrior who dropped a whopping 100 pounds via diet and exercise. She often shares videos of some of the surprisingly delicious meals she ate that helped her achieve her weight loss goals. “I lost 100 pounds eating snacks like these,” writes one of the videos. “One thing that's hard on my weight loss journey is that I always find myself wanting to snack. Like I always need something sweet or I just want a snack, snack, snack,” she says in another video. Here are some of her go-to's – and you might be surprised by how delicious and healthy they are.

Yogurt Parfait

@allthings_bella

Should I make this a series ??? #blackgirltiktok #luxuryblackgirltiktok #keto #lowcarb #healthy #healthysnacks

One of Bella’s favorite treats is a yogurt parfait. She starts with a dollop of Two Good yogurt. She then adds some cut up strawberries, granola, chia seeds, and a drizzle of honey.

Chocolate Rice Cakes with Almond Butter

@allthings_bella

Rice cakes are so underrated! They are super filling and customizable! I love to add peanut or almond butter to mine and bananas! They are also low in calories! #healthysnacks #snackideas #lowcaloriesnacks #healthylifestyle

Another high-protein snack that Bella makes? She takes Quaker Chocolate Rice Cakes and slathers on a packet of Justin’s Classic Almond Butter. The result? Chocolate peanut butter deliciousness.

Kombucha

@allthings_bella

Eat lunch with me! It’s finally 1PM & I can eat!!! Whewwww! Im having baked chicken and a side salad. OAN: the Kombucha along w/ my meal plan has definitely been helping with my bloating!!! Excuse my hair…. It’s getting done soon! I look a mess, but soon come! #lunchtime #eatlunchwithme #teacherlunch #kombuchareview

Along with Bella’s healthy lunches, which she regularly shares on her TikTok account, she drinks a bottle of Kombucha. “The Kombucha along with my meal plan has definitely been helping with my bloating!!!” she wrote in one of her videos.

Low Carb Milkshake

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Bella makes a low carb milkshake that tastes anything but. She starts with Breyer’s Carb Smart ice cream, adds some Smucker's low carb syrup, Califia Farms Almondmilk, zero sugar Reddi Wip, and Atkins chocolate peanut candies. She blends it up and voila! “It’s summer & it’s HOT! So cool off w/ a nice LOW CARB treat & not feel so guilty! This is my favorite LOW CARB ice cream! It’s soooo good!!!” she writes.

Related: 5 Exercises To Get Rid of Your Flabby Arms, According to Camila Cabello’s Trainer

Apples and Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“So let me show you this quick and easy healthy snack that I love to make when I'm having those cravings. So you need an apple and some peanut butter, and then I would like to add some extra nuts on top of it,” she says in a TikTok. “So I like to cut my apples into small cubes, melt my peanut butter, and just drizzle it on top. And then I'm going to add in my nuts. I get these nuts from Target, I think, but you can probably find them in other grocery stores. And you all look so freaking good. Quick and easy. And it does satisfy my sweet tooth. You must make it.”

💪🔥Body Booster: You can still eat delicious foods and lose weight. Get creative, and follow a few weight loss influencers to get great recipes. And if you enjoyed this article don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

I Lost 100 Pounds Eating Delicious Snacks Like These

Bella_Johnson_allthings_bella3
allthings_bella/TikTok
Leah Groth
By Leah GrothSep 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Bella Johnson is a TikTok influencer and weight loss warrior who dropped a whopping 100 pounds via diet and exercise. She often shares videos of some of the surprisingly delicious meals she ate that helped her achieve her weight loss goals. “I lost 100 pounds eating snacks like these,” writes one of the videos. “One thing that's hard on my weight loss journey is that I always find myself wanting to snack. Like I always need something sweet or I just want a snack, snack, snack,” she says in another video. Here are some of her go-to's – and you might be surprised by how delicious and healthy they are.

Yogurt Parfait

@allthings_bella

Should I make this a series ??? #blackgirltiktok #luxuryblackgirltiktok #keto #lowcarb #healthy #healthysnacks

One of Bella’s favorite treats is a yogurt parfait. She starts with a dollop of Two Good yogurt. She then adds some cut up strawberries, granola, chia seeds, and a drizzle of honey.

Chocolate Rice Cakes with Almond Butter

@allthings_bella

Rice cakes are so underrated! They are super filling and customizable! I love to add peanut or almond butter to mine and bananas! They are also low in calories! #healthysnacks #snackideas #lowcaloriesnacks #healthylifestyle

Another high-protein snack that Bella makes? She takes Quaker Chocolate Rice Cakes and slathers on a packet of Justin’s Classic Almond Butter. The result? Chocolate peanut butter deliciousness.

Kombucha

@allthings_bella

Eat lunch with me! It’s finally 1PM & I can eat!!! Whewwww! Im having baked chicken and a side salad. OAN: the Kombucha along w/ my meal plan has definitely been helping with my bloating!!! Excuse my hair…. It’s getting done soon! I look a mess, but soon come! #lunchtime #eatlunchwithme #teacherlunch #kombuchareview

Along with Bella’s healthy lunches, which she regularly shares on her TikTok account, she drinks a bottle of Kombucha. “The Kombucha along with my meal plan has definitely been helping with my bloating!!!” she wrote in one of her videos.

Low Carb Milkshake

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

Bella makes a low carb milkshake that tastes anything but. She starts with Breyer’s Carb Smart ice cream, adds some Smucker's low carb syrup, Califia Farms Almondmilk, zero sugar Reddi Wip, and Atkins chocolate peanut candies. She blends it up and voila! “It’s summer & it’s HOT! So cool off w/ a nice LOW CARB treat & not feel so guilty! This is my favorite LOW CARB ice cream! It’s soooo good!!!” she writes.

Related: 5 Exercises To Get Rid of Your Flabby Arms, According to Camila Cabello’s Trainer

Apples and Peanut Butter

Jar with peanut butter on peanut background, close upShutterstock

“So let me show you this quick and easy healthy snack that I love to make when I'm having those cravings. So you need an apple and some peanut butter, and then I would like to add some extra nuts on top of it,” she says in a TikTok. “So I like to cut my apples into small cubes, melt my peanut butter, and just drizzle it on top. And then I'm going to add in my nuts. I get these nuts from Target, I think, but you can probably find them in other grocery stores. And you all look so freaking good. Quick and easy. And it does satisfy my sweet tooth. You must make it.”

💪🔥Body Booster: You can still eat delicious foods and lose weight. Get creative, and follow a few weight loss influencers to get great recipes. And if you enjoyed this article don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 100 Pounds by Eating the Meal I Love

Benji_Xavier_benjixavier5
benjixavierr/Instagram
Leah Groth
By Leah GrothJul 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Benji Xavier (@benjixavier) is a weight loss warrior and influencer who boasts over 3.6 million followers on TikTok. He regularly shares videos about his weight loss journey, claiming to have lost over 100 pounds by healthy eating and exercise. One of his main tactics? Concocting healthier versions of his favorite meals, so that he can still eat foods that he enjoys. In a recent viral video he shared the recipe of his healthy version of a classic American favorite.

He Created a Healthy Philly Cheesesteak

@benjixavier

An electric kitchen is the future! Check out gasleaks.org (http://gasleaks.org/) for more info! #BreakUpWithGas

Benji claims that you can eat Philly Cheesesteaks and still lose weight. “Ladies and gentlemen, so let's make some lower calorie cheese steaks,” he says in the clip.

He Starts by Cooking Thinly Sliced Steak with Mushroom and Onion

Benji_Xavier_benjixavier9benjixavier/TikTok

“I'm going to be using thinly sliced steak. I'm going to add in our seasonings a little bit of black pepper. Now we're going to fully cook our meat on the stovetop. We're going to add in our steak, some diced mushroom and white onion, and let that fully cook,” he instructs.

Related: 10-Minute Full Body HIIT Exercise That Will Burn Fat Fast

Instead of Bread, He Uses Halved Bell Peppers

Benji_Xavier_benjixavier7benjixavier/TikTok

Benji swaps out the bread with bell peppers. “Pick some bell peppers. I'm going to cut them in half and seed them,” he says. “Now we place our bell peppers on a baking sheet or baking dish.”

He Tops Them with Cheese

Benji_Xavier_benjixavier8benjixavier/TikTok

“Lastly, I'm going to top 'em with half a slice of provolone. These babies are ready, I'm going to throw 'em in the oven and bake at three 50 for 20 to 25 minutes,” he says, giving the final product a “ten out of ten.”

Related: I Lost 60 Pounds by Following a Few Simple Food Rules

Here Are Other Healthy Swaps You Can Make

Freshly grated raw cauliflower rice in wooden bowlShutterstock

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian is totally on board with making healthier versions of your favorite foods, offering a number of suggestions for healthy substitutions:

  • Zucchini noodles in place of pasta
  • Cauliflower rice instead of white rice
  • Egg wraps instead of tortilla wraps (EggLife)
  • Bed of roasted veggies as base of bowls instead of rice or noodles
  • Plain greek yogurt in place of mayo or full fat sour cream for dips and sauces

💪🔥Body Booster: By making healthier versions of your favorite meals, you are less likely to overindulge in the real thing.

Fitness & Workouts

I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Alek Korab
By Alek KorabSep 11, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

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

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

I Ditched Sugary Coffee Creamers

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

I Cut Out Fiber and Protein Bars

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

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

I Stopped My Nightly Frozen Yogurt Habit

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

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

I Gave Up the Special K Diet

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

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

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

I Stopped Snacking on Veggie Chips

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

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

I Stopped Eating After 9 PM

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

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

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

The Power of Small Changes

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

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

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

Nutrition & Diet

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

Nikki Gets Fit
Copyright nikkigets_fit/Instagram
Alek Korab
By Alek KorabSep 10, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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Nikki (@nikkigetsfit), a popular weight loss influencer and YouTuber, has shared her inspiring journey of shedding 70 pounds through mindful eating and lifestyle changes. In a recent viral video, Nikki, who credits her success to Weight Watchers, opens up about how tackling bad habits and addressing the root causes of her binge eating disorder played a crucial role in her transformation. Here are the six changes she made that helped her lose weight and find freedom from food.

I Acknowledged My Binge Eating Disorder

Nikki has dealt with a binge eating disorder. "I didn't know what it was, and I didn't know I had it or had struggled with it for many years of my life," she says in the video. "When I finally acknowledged that, and I can't even tell you, I don't remember exactly when it was, but I know the relief I felt when I realized that other people deal with this, and it's a lot of other people who deal with this and that I wasn't alone. It was like the biggest weight off my shoulder, and it really helped me tackle more of the issues."

RELATED: 8 Food Swaps That Helped Me Lose 70 Pounds

I Started Eating Throughout the Day

Young woman preparing vegetable smoothie with blender peeling banana at the kitchen.Shutterstock/Krakenimages.com

"For me, if I do not eat breakfast or lunch, I can come home and eat so much. I'll just keep eating all night, honestly, because I feel like, oh, I didn't eat any calories all day. I can just keep eating, keep eating, and I'll just binge like crazy," she says in the video.

"When I eat breakfast, first of all, a filling breakfast, half the time I'm not even hungry by lunchtime. Usually, I'll eat a later lunch if I have a filling breakfast, and then we'll eat a kind of later dinner. And that way, I'm not tempted to snack as much."

I Focused on Making Filling Meals

"Just making really filling meals has helped a lot. And you guys see the meals I eat, I eat very big portions because I load them with vegetables and protein. I try to always incorporate a chicken or a Turkey burger, something like that. And then a lot of veggies. So that has really helped to just fill me up, which has made me less likely to binge as well," she says in the video.

I Tackled the Mental Side of Things

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

"I think it has been finding my source of stress, my source of anxiety, depression. It has been finding that and working on that more recently, because I didn't really overcome it in high school and college," she says in the video.

"When I was able to do that and tackle those and continue to work on those, I'm still working on them. It really did allow me to find freedom from food and not feel so attached to getting comfort from food."

I Stopped Eliminating Food Groups

"I also don't eliminate any specific food group, any foods at all. I don't restrict anything. If I were to do that, that would definitely cause me to binge more. If I were to cut out bread or pasta or something, that's all I would crave. And then when I get it, I would just go over the top," she says in the video.

"So for me, just having everything in moderation, having balance or finding even substitutes, I've found lower point pastas that I can have bigger portions of, and that way it satisfies me much more than if I just had the regular pasta, regular serving."

RELATED: I Lost 70 Pounds After Stopping These 7 Things

I Practiced Mindful Eating

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

"Another thing that has really helped me is just working on mindful eating. So a lot of times I would just eat and eat as much as I possibly could, and I would do it as fast as I could. I wouldn't even pay attention to how I was feeling," she says in the video.

"Now what I do is I really try to focus on whether I am actually hungry or how this makes me feel. If I eat this, how am I feeling? Do I feel full? Do I need to really keep eating this, or can I just put it in the fridge and have it later or eat slower?"

I Found Healthy Snack Alternatives

"Another thing that has helped me is finding snacks that I can eat in big portions. So if it is nighttime and I feel like I just want to kind of stress eat or just eat something because sometimes out of boredom I just want to eat or I am hungry," she says in the video.

"Having options in the house that are lower points that I can have bigger portions of has been a huge change for me and has really helped on my journey. Having different popcorn or even incorporating fruits and vegetables with the snacks has really helped a lot to keep me more full and satisfied."

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

I Prioritized Getting Enough Sleep

"If you get enough sleep and rest, it'll be beneficial for your appetite. And just overall, in general, your health. And I notice I feel more snacky and hungry and just not even healthy. I don't know. I just don't feel great when I don't get enough sleep. And I've noticed that it has had a relation to my binge eating and things like that," she says in the video.

By implementing these changes, Nikki was able to overcome her binge eating disorder and achieve significant weight loss. Her story highlights the importance of addressing both the physical and mental aspects of eating habits for successful, long-term weight management. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 100 Pounds in 6 Months With These 2 Simple Changes

Megan_MeggyLosing1
MeggyLosing/TikTok
Ferozan Mast
By Ferozan MastMay 01, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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

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

TikTok influencer Megan (MeggyLosing) lost over 100 pounds in 6 months and kept it off despite living with PCOS and Hypothyroidism. “Don’t believe the lie that you can’t lose weight with PCOS and Hypothyroidism. It’s not easy, but IT’S WORTH IT,” she says. Here are the simple lifestyle changes that helped Megan change her life.

Eating Real Food

@meggylosing

How I lost 100 lbs in 6 months part 1–I cleaned up my diet ❤️ #weightloss #pcos #pcosweightloss #pcosdiet #extremeweightloss #hypothyroidism #100lbsdown #100poundsdown #musclegain #losingweight #losingfatgainingmuscle #gainingmuscle #hypothyroidismdiet #fitness #fitnessmotivation #weightlossjourney #weightlosstips #naturalweightloss #beforeandafterweightloss #beforeandafter #progressoverperfection

Megan changed her diet to focus on good protein and vegetables. “The first thing I did and probably the most important was to change my diet,” she says. “I prioritized protein and vegetables on my plate every meal, I ate lots of chicken, tuna, salmon, turkey. I ate lean beef, I ate tons of vegetables.”

Berries and Nuts

Mix of fresh berries in a basket on rustic wooden backgroundShutterstock

Megan added lots of healthy berries, nuts, and complex carbs like sweet potatoes to her diet. She also enjoyed grains such as quinoa as part of her PCOS-friendly diet. “I ate like that for a long time,” she says.

RELATED: 7 Breakfast Ideas to Kickstart Your Metabolism

Technology Help

@meggylosing

how I lost 100 lbs with pcos and hypothyroidism, part 2–clean up the diet and track calories #weightloss #pcos #pcosweightloss #pcosdiet #extremeweightloss #hypothyroidism #100lbsdown #100poundsdown #musclegain #losingweight #losingfatgainingmuscle #gainingmuscle #hypothyroidismdiet #fitness #fitnessmotivation #weightlossjourney #weightlosstips #naturalweightloss #beforeandafterweightloss #beforeandafter #progressoverperfection

Megan used a food tracking app to make sure she wasn’t overeating. “I downloaded the free version of MyFitnessPal and started weighing and tracking my food,” she says. “Women with PCOS often don’t make enough of the hormone that tells your brain you’re full so you’re hungry all the time.”

Get a Food Scale

Steak of salmon fish in a black plate on digital scale displaying 200 gram.Shutterstock

Megan was shocked when she realized the portions she was eating were so much more than she thought. “I had tried just eating real foods without tracking my calories,” she says. “I overate even real foods so I overate.”

RELATED:I'm a Celebrity Trainer and This is What I Eat in a Week to Stay Healthy and Fit

30 Minutes a Day

@meggylosing

How I lost 100 lbs in 6 months with pcos and hypothyroidism, part 3 —exercise #weightloss #pcos #pcosweightloss #pcosdiet #extremeweightloss #hypothyroidism #100lbsdown #100poundsdown #musclegain #losingweight #losingfatgainingmuscle #gainingmuscle #hypothyroidismdiet #fitness #fitnessmotivation #weightlossjourney #weightlosstips #naturalweightloss #beforeandafterweightloss #beforeandafter #progressoverperfection

Megan committed to at least 30 minutes of exercise a day. “Initially, I would do a lot of walking and jogging,” she says. “I also did free YouTube workout videos in my living room because I had three small boys, and alone time just wasn’t going to happen.”

Building Muscle

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Megan realized early on that the more muscle she had, the more calories she was burning. “Weight lifting became my number one form of exercise,” she says. “I thought I would hate it and it became my favorite. I would encourage you to at least try it.”

RELATED: 5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

Calories and Protein

@meggylosing

How I lost 100 lbs in 6 months with pcos and hypothyroidism, part 4–macros? Calories? Protein? ##weightloss##pcos##pcosweightloss##pcosdiet##extremeweightloss ##hypothyroidism##100lbsdown##100poundsdown##musclegain##losingweight##losingfatgainingmuscle##gainingmuscle##hypothyroidismdiet##fitness##fitnessmotivation##weightlossjourney##weightlosstips##naturalweightloss##beforeandafterweightloss##beforeandafter##progressoverperfection

Megan counted calories to ensure she was in a deficit, and counted protein to make that deficit easier to handle. “You want to be able to lose weight without feeling ravenously hungry because the more hungry you are the more likely you are to overeat,” she says. Megan also counted protein to make sure she was building muscle while losing fat.

💪🔥Body Booster: Making sustainable changes will lead to long-term success.

@meggylosing

3.5 years ago I lost 100 lbs in 6 months through changing my diet and exercising. Don’t believe the lie that you can’t lose weight with PCOS and Hypothyroidism. It’s not easy, but ITS WORTH IT. #beforeandafter #beforeandafterweightloss #pcos #pcosweightloss #hypothyroidism #pcosdiet #weightlosstips #weightlosscheck #extremeweightloss #100poundsdown #100lbsdown

Nutrition & Diet

She Lost 40 Pounds at 61 by Reverse Dieting

Ilene_Block silverandstrong
Copyright silverandstrong/Instagram
Leah Groth
By Leah GrothFeb 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Weight loss in your 50s and 60s may seem impossible – but it’s not. According to one expert, you may even be able to shed pounds by doubling your calorie intake. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 and overweight, I went from eating 1,000 calories a day to over 2,000 in six month,s and here’s what happened,” she writes. “I lost 40 lbs!” she reveals in the post. “A reverse diet is the process of gradually increasing your calories over time to repair your metabolism. Here’s how you do it,” she says.

Assess Your Starting Point

First, assess your starting point. The first thing to do is track current intake. “Log everything you eat for a few days to confirm you’re consuming 1,000 calories,” says Ilene. Next, establish maintenance needs. “Use a calculator or consult a coach to estimate your true maintenance calories.”

RELATED:20 Superfoods for People Over 50

Set Your Goals

Next, set your goals, starting with shifting your focus to building muscle. “Weight training will help ensure that the additional calories you are eating are used for muscle growth and repair rather than fat storage,” she writes. Also, accept temporary weight fluctuations. “A slight weight increase is normal and doesn’t mean fat gain. If you’re eating more, especially carbs, your body will retain a certain amount of water,” she says.

Increase Calories Gradually

Next, she recommends increasing calories gradually. “Start with +5-10% per week,” she writes. “Add 50–100 calories to your daily intake each week, focusing on nutrient-dense foods.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Prioritize Macronutrients

Another essential thing to do is prioritize macronutrients.

Protein: “Aim for 1g per pound of goal body weight,” she suggests.

Carbs: “Gradually increase carbs to fuel workouts and promote recovery (this should be the remainder of your calories,” she says.

Fats: “Maintain healthy fat intake (20-30% of total calories),” she adds.

Monitor Progress and Adjust

And monitor progress and make adjustments. “Track Your Metrics: Monitor your weight and measurements (chest, waist, hips, thigh), and how you feel (energy, sleep, mood),” she writes. “If no significant weight gain occurs, increase calories again the following week.”

Incorporate Resistance Training

Next comes exercise, which she recommends resistance training. “Lift heavy weights 3-5 times per week to maximize muscle growth and metabolic adaptation,” she says. Also, avoid excess cardio. “Too much cardio can counteract calorie increases by burning through them.”

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Transition to Maintenance

Now it’s time to transition to maintenance. “Once you reach 2,000 calories (or your calculated maintenance level), stay consistent (and be patient to get here). You should be experiencing improved energy and the freedom to eat more without gaining weight,” she writes.

Do a Cut to Lose Body Fat

Lastly, it’s time to do a cut to lose body fat. “After being in maintenance for several months, if you want to lose body fat, you can now do a traditional diet (where you are in a caloric deficit) and lose fat while maintaining your muscle mass,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Coach Lost 90 Lbs by Fixing These 10 Things

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Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you struggling to lose weight? You may be in denial about a few key truths, says an expert. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. In a new post, she reveals a few key revelations that enabled her to lose weight finally. “I went from 225lbs to 135lbs naturally, but only after I was brutally honest with myself about these things,” she writes.

Her Actual Weight

The first truth she had to confront? “What I weighed,” she said. “Hiding from the scale wasn't helping me. I realized I could only change what I could face. So I decided to face it over and over again and detach moral value to it.”

How Much She Was Exercising

The second truth she had to face? “How much I was moving my body and willing to move my body. I had to be honest with myself that I said I worked out 5x a week but in reality it was 2. (I'd try for 5 at the beginning and couldn't do it)” she writes.

She Was Eating Her Feelings

Another truth was the reason why she was eating and that “a huge reason I gained weight was because I ate my feelings,” she said. “I had to be honest about why I turned to food and had to start expressing my feelings and work on them in a new way.”

Calories and Tracking Weren’t the Problem

“I had to be honest that calories and tracking weren't the problem and to stop demonizing it,” she continues. “It's not an enemy. Calories are just a measured energy unit and I had to stop seeing it as an enemy but a tool.”

She Had to Try New Things

Truth number five? “If I was going to go somewhere I've never gone (like get to a goal weight and stay there for good) then I had to accept that I'd have to do the thing that I've never done before. Which is stay consistent with something that I could realistically do and enjoy,” she writes.

Losing Weight Takes Time

Another truth? Losing weight doesn’t happen overnight. “Had to face reality that I didn't gain it in 2 weeks so I couldn't lose it that fast either,” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Not Every Day Is Good

She also realized that she wasn’t going to win every day. “Had to be honest with myself that there will be days that don't go the way I wanted and will want to quit,” she said.

There’s No Perfect Time to Start

Next, today is a good day to get started. “Had to realize there's no perfect time to start, a perfect circumstance to workout. A perfect anything,” she said.

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

It Wasn’t Always Fun

She also realized that a weight loss journey isn’t always fun. “I had to be honest that I wasn't going to like it at first. Getting out of your comfort zone isn't supposed to be pleasant,” she said.

Food Isn’t the Enemy

And finally, food isn’t the enemy. “I had to be honest that I saw food as the enemy but that I need to make food my best friend that supports me,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Simple Workout Plan to Build Strength at Home

Caroline Idiens carolinescircuits
Copyright carolinescircuits/Instagram
Leah Groth
By Leah GrothFeb 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you over 40 and trying to lose weight? Getting in shape can be overwhelming. However, it doesn’t have to be. One personal trainer maintains that all you need to do is master five simple exercises. Caroline Idiens is a fitness influencer and personal trainer with over 25 years of professional experience helping clients achieve their fitness goals. In a new post, she reveals a few key moves to help you shape up. “5 exercises you need to do at 40+ to build strength💪🏻add weights as you progress,” she writes.

Squats

The first exercise? Squats. “Squats are a brilliant compound functional move building lower body strength and engaging the core,” she says. “You can do bodyweight squats or use weights/bands. This exercise works quadriceps, glutes, hamstrings, core.”

Lunges

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Next up, another glute buster, lunges, a “functional move,” she explains. “You can do forward, reverse & lateral lunges. This exercise works glutes, hamstrings, quads. Again add weights as needed.”

Push-Ups

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Another exercise that offers a lot of bang for its buck? Push-ups, “a brilliant bodyweight exercise that build upper body strength & engage the core. Modify as needed (e.g incline push-ups against the wall or a chair),” she says. “This exercise works your chest, shoulders, triceps, and core.”

Rows

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Rows, either with body weight or actual weights, as you progress. “Rows strengthen your back, improve your posture. Great functional move. They work the back muscles as well as engaging the arms & shoulders & core for stability,” she says.

Planks

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And last but not least, planks. They are “a great exercise for building upper body & core strength,” she says. “They work your deep core muscles.”

Lift Weights

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“Strength training is vital as you age. My passion has always been strength training, and never more so than today,” Caroline previously wrote for Sheer Luxe. “Once we hit 30, our bone density and muscle mass decrease. Strength training plays a significant role in preventing this loss and we can actually build new bone by using weights. This can help reduce the risk of osteoporosis, which women are so susceptible to, especially post-menopause.”

There Are Lots of Benefits

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“Moreover, strength training gives you such a feeling of power in everyday life – it’ll help with sleep, anxiety, co-ordination and will also help you manage your weight,” she wrote, adding that it “won’t make you bulky,” despite popular misconception. “It’s a myth that using weights will make you bulky – unless you are using very heavy weights and dramatically changing your diet, this simply isn’t true. It’s also important to remember that you can’t spot reduce fat. Your body works as a whole and, whilst you can tone a particular area, working the full body consistently along with a sensible diet will make the difference.”

Science Supports Strength Training for Weight Loss

Mature athlete using rowing machine while working out in a gym.Shutterstock

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Also Recommends Cardio

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“In an ideal world, combine weights with cardio,” Caroline adds. Why is it important to do both? “While you may burn more calories in a cardio workout, strength training builds muscle. The two aren’t mutually exclusive and, for a leaner, fitter body, you should combine the two. Cardio is essential for heart health and for building stamina and endurance. At the same time, when we lift weights, we build muscle, boost metabolism and reduce our risk of injury,” she says.

Diet Matters

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And, you can’t out-exercise a bad diet. “People think they can exercise, eat rubbish and still see great results,” she recently told The Daily Mail. “Sadly it doesn’t work like that. It’s about balance and moderation.” As for one main meal tip? “And protein with every meal – you need it for strength training,” she says.

Here Is What She Eats in a Day

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Caroline starts her day with tea, coffee, and a banana. Then, after her 9 am workout class, she has breakfast, usually scrambled egg and avocado on sourdough. For lunc,h she likes chicken salad. Dinner might be a teriyaki salmon noodle stir-fry. As for snacks, she might have fruit and a bit of chocolate in the afternoon. She also drinks a lot of water. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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