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Woman Who Lost 70 Pounds Shares 5 Hidden Truths: "It's About How You Feel, Not How You Look”

Transform your weight loss journey with these honest insights.

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The journey to better health often feels overwhelming, with each step on the scale seeming like a battle against impossible odds. Nikki Madoch knows this struggle intimately. As a certified nutrition coach and personal trainer who lost 70 pounds through Weight Watchers since 2020, she's learned that success isn't just about numbers on a scale. Her journey, which has inspired over 200,000 followers, reveals powerful lessons about sustainable weight loss that could transform your approach to healthy living.


Start Living Now: You Don't Have to Put Life on Hold

The fear of missing out on life's celebrations often holds people back from starting their weight loss journey. "I always thought that I had to be very restrictive when it came to holidays and events," Nikki reveals in her post. She discovered that success doesn't require complete sacrifice.

"I started to realize that it was fine. I wasn't going to lose all my results overnight, so enjoying a day or two of some indulgent things was fine," she explains. This realization transformed her approach to social events and holidays.

Nikki developed practical strategies to maintain balance: "I like to make sure I have a filling meal before I go to a family party or an event because then I'm not as likely to overeat on the indulgent stuff, but I can still enjoy it." She applies this same principle to everyday treats: "It's kind of like how I have an apple after dinner before I have dessert. It kind of fills me up a little bit, but then I'm still able to enjoy what I want to."

Build Your Confidence: Every Small Win Counts

Self-doubt and fear of judgment can be paralyzing. "For so long, I avoided even trying to lose weight because I felt shame and embarrassment," Nikki admits. Her confidence grew not just from physical changes, but from proving to herself that she could succeed.

"I was gaining this new confidence because I had never had success losing weight, and I couldn't believe I was actually doing it," she shares. The transformation went beyond numbers on a scale: "I for so long thought that if I could just figure this out, I felt like I could do everything else."

This newfound confidence helped her overcome concerns about others' opinions: "I was focusing on my health and my future, and the reason I was doing it is so that I could be a better person for other people as well."

Navigate Plateaus: Keep Your Journey Fresh

Weight loss isn't always linear, and that's okay. "Plateaus and burnout are completely normal," Nikki explains. She emphasizes the importance of creating sustainable habits you enjoy.

When facing her own plateau, Nikki learned to adapt: "I had to realize that there were some things that I could do to mix it up to kind of kickstart things again, whether it's switching up the foods I ate, the grocery stores I shopped at to get different ingredients and the workouts I was doing."

She discovered the importance of realistic goal-setting: "I had to reevaluate and realize, okay, maybe the goal weight I set for myself wasn't a healthy weight. Still to this day, I haven't gotten close to it, so maybe that was a little bit too low."

Choose Real Food: Find What Works for Your Body

The allure of fat-free and sugar-free options can be misleading. "When I first started, I was in a frenzy trying to find the lowest point of everything," Nikki recalls. She learned that there are better choices than these alternatives.

Her experience led to a more balanced approach: "I've really gotten a lot of those products out of what I eat and focus more on whole foods." However, she emphasizes flexibility: "Of course, I do have processed foods that I eat. It's all about balance and moderation."

This balance includes plenty of nutritious options: "I do eat a good amount of fruits and veggies and lots of protein, and I do have a lot of sources of whole foods."

Focus on Energy: Feel Better Every Day

Perhaps the most profound lesson was shifting focus from appearance to well-being. "Weight loss is so much more about how I feel than how I look," Nikki reflects. She found that increased energy, better sleep, and the ability to keep up with family became more motivating than aesthetic goals.

The changes were noticeable from the start: "Even a week in, I was feeling so much better. I had so much more energy and didn't feel as bloated, didn't feel just as weighed down."

This focus on feeling good became her lasting motivation: "What keeps me going is being able to move my body, being able to do fun activities outside, inside, run around with the dogs, play with my niece and nephew, and keep up with them, carry them around. Those things are what are important to me."

Make It Sustainable: Your Journey, Your Rules

Looking back on her success, Nikki emphasizes the importance of finding your own path: "I didn't restrict, I didn't do all of the things that I did in the past that made me miserable. I instead just took it a day at a time and focused on making it sustainable and enjoyable."

RELATED: Woman Added 800 Calories Daily and Lost 10 Pounds Without Exercise in 90 Days

The Science Behind Sustainable Weight Loss

While personal experiences are valuable, scientific research supports many of Nikki's discoveries. According to the National Weight Control Registry, "About 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key factors mirror Nikki's approach: regular physical activity, consistent eating patterns, and ongoing self-monitoring.

Protein: Your Weight Loss Ally

The Mayo Clinic reports, "Protein decreases the hunger hormone ghrelin and increases hormones like peptide YY, GLP-1, and cholecystokinin, which promote feelings of fullness and satisfaction." This scientific finding explains why protein-rich meals can help maintain progress. For optimal results, WebMD suggests "Aiming for 25 to 30 grams of protein in each meal supports muscle maintenance" during weight loss.

RELATED: 10 Ways She Found Her Happy Weight After 20 Years of Dieting

Timing Matters: When You Eat Counts

The National Institutes of Health says, "Consistent meal timing aligns with the body's circadian rhythms, potentially reducing the risk of obesity and improving metabolic health." They caution, "Eating during inactive periods, such as late at night, can disrupt the body's internal clock, leading to weight gain and metabolic issues."

The Power of Preparation

Research supports the importance of meal preparation. The Mayo Clinic reports, "Regular meal preparation is linked to healthier eating habits, increased fruit and vegetable intake, and reduced consumption of processed foods." Harvard Health adds, "Preparing meals in advance allows for better portion control, reducing the likelihood of overeating and aiding in weight management."

Balanced Nutrition: Your Foundation for Success

According to the Mayo Clinic, "A balanced diet for weight loss typically includes 40-50% carbohydrates, 25-35% fat, and 20-30% protein." This flexible approach allows for personalization while maintaining nutritional balance.

Harvard Health stresses fiber's importance, noting that "High-fiber foods like fruits, vegetables, whole grains, and legumes can help control hunger and prevent overeating. Studies suggest consuming 25-30 grams of fiber daily is associated with improved weight management outcomes."

RELATED: She Walked 15K Steps for a Year and Discovered Something Unexpected About Food Freedom

Hydration: The Often Overlooked Factor

WebMD highlights that "Staying hydrated is important for weight loss. Drinking 8-10 cups of water daily not only supports metabolism but can also help reduce hunger by promoting a feeling of fullness." This simple strategy complements other weight loss efforts and becomes especially important when increasing protein intake.

The journey to better health is deeply personal yet universal in many ways. As Nikki's experience and scientific research both confirm, sustainable weight loss comes from finding an approach that fits your life, not the other way around. Whether you're just starting or looking to maintain your progress, remember that feeling better – not just looking different – is the true measure of success. 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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I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. 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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Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

theemilychristensen
Copyright theemilychristensen/Instagram
Evidence-Based

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

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

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

Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

Do you want to lose weight the right way? Leanne Ellington, 41, stopped weighing herself after she topped the scales at 250 pounds. However, she decided to change her life and embarked on a weight loss journey, going on to lose 90 pounds. Here is everything she did to get down to 160 pounds.


She Was Overweight as a Kid

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Leanne’s weight struggles started when she was young. She explains that she was an “overweight, sedentary, unhealthy” kid and teenager, “and I brought that into adulthood with me.

She Stopped Weight Herself Because of the “Shame”

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“I stopped weighing myself after I reached 250 pounds. The shame became too much to bear,” she continues.

She Hit Her “Enough Is Enough” Point in Her 20s

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“I hit my ‘enough is enough’ point in my early 20s when I realized that I was a shell of a version of myself, and I was not showing up as a reflection of who I was created to be. Yes, it was about the weight, but it was more about getting my life back,” she continues. “Now I weigh around 160 pounds.”

Initially, She Lost the Weight Doing the Wrong Things

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Leann reveals that her weight loss journey didn’t get off to the healthiest start. “Unfortunately, I did it in all of the wrong ways, and I gave myself disordered eating and a horrible self and body image to get there,” she said about her initial 100-pound weight loss. “All in all, it took about a year.”

She Then Would Gain and Lose 20 to 40 Pounds at a Time

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After that, she went through the "bounce back effect" over and over. “I would gain/lose, gain/lose 20 to 40 pounds at a time until I healed the root problem,” she says.

She Discovered Strength Training

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This was when she discovered strength training. “I was fortunate enough to learn about the power of resistance training pretty early on, so I was able to functionally train (and tone) my entire body along the way. That was one of the ways I also prevented excess skin,” she says.

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

She Eats Mostly Nutrient-Dense Foods

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As for her diet, Leann eats mostly “nutrient-dense, hearty, and delicious foods,” she says. “But I allow myself treats from time to time, never depriving myself. Deprivation and restriction is the opposite of freedom. But also, it's about making sure that my day-to-day way of eating is delicious and filled with foods that I can enjoy so that I don't ever feel deprived or restricted.”

Nothing Is Off Limits

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“Nothing is off-limits for me. I eat in a certain manner most of the time because I’m always focusing on how I want to feel (and eating foods that will help me reverse-engineer that). But I’m human, and allowing myself a delicious warm chocolate chip cookie or a slice of my favorite cake with buttercream is part of how I create balance in my life. Because if loving warm chocolate chip cookies is wrong, I don’t want to be right,” she says.

She “Retrained” Her Mind

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What was her biggest achievement on her weight loss journey? “ It has more to do with the way I retrained my mind, my brain, and my heart when it comes to food and my body,” she says. “I completely healed and changed my relationship with food and my relationship with my body. I stepped into a new identity that reflects the woman that I want to be, rather than just focusing on a number.”

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

And Stopped Using Foods as a “Coping Mechanism”

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She adds that when she was just focusing on a number as her definition of “success,” it kept her “chained inside a prison of restriction, deprivation, punishing my body, and doing things that didn’t serve me,” she says. “When I healed what was happening in my brain and learned how to be emotionally available to myself without using food as a coping mechanism, everything shifted.”

You Must Change Your Identity to Get Rid of Old Thinking

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“My biggest setback was the realization that I lost 100 pounds and totally made over my body, but my self-image was still seeing myself through (what I call) fat goggles,” she says. “Because I never changed my identity and self-image, I just brought the old way of thinking with me. But that was also a blessing because it forced me to go heal the problem and address the root cause of my relationship with food and my body. “

You Can’t “Positive Think” Your Way Through Body Struggles, She Says

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“I think one of the biggest misconceptions when it comes to body image is just to ‘positive think’ your way through body image struggles, but that never allows you to reconcile what’s actually happening in the present moment,” she says. “And those struggles will keep coming back if you don't address them.”

Feel Your Feelings

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“Now I've learned how to feel those feelings and hold space from them (even when they aren't fun), but then aim for peace and acceptance in that moment instead of slathering on ‘fake positivity’ because those emotions are so much more attainable in those moments,” she says. “And this is how I've learned to be emotionally available to myself in those negative body image moments -- instead of ignoring them, stuffing them down, or using feel-good affirmations that don't necessarily resonate.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

She Is Happy That More People Are Talking About Body Image Struggles

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“Honestly, I’m a bit biased, but I do love that disordered eating and body image struggles are becoming more of a mainstream topic,” Leann admits. “15 years ago, when I first started my journey, it wasn’t being talked about, but it’s so important. Integrating the mental, emotional, and social aspects of health and fitness is critical.”

She Is Following Positive People

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A big part of her social media strategy is more based on who she is not following. “It’s really important to me that I’m not following anyone that is perpetuating an unhealthy version of health,” she says. “For me, it’s more important to follow people who are helping spread positivity on the mental/emotional side of things. Because when that is in balance, all of your physical goals become possible. And without it, the physical stuff falls by the wayside. Her favorite account? The Good Quote.

Be the Best Version of You

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Her biggest piece of advice? “Make sure that you’re stepping into the identity of the version of you that would have that body, that would have that relationship with food, and that would have that confidence in herself,” she says.

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

It’s More Than Just Your Weight

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“It’s not just about your weight; it’s your thoughts about your weight. It’s not just about the food. It’s your thoughts about the food. It’s not just about your body. It’s your thoughts about your body. All of this matters so much more than the food or the workouts or the weight,” she says.

Stay Focused and Be Patient

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“For me, it’s about staying focused on the long game and thinking big-picture. When I'm only following my desires for the short-term gratification trap or rapid results, it's always at the expense of my health and goals AND at the expense of my happiness. Be the tortoise, not the hare,” she says.

Her Favorite Motivational Quote

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Her favorite motivational quote when it comes to fitness? “You will act like the sort of person you conceive yourself to be,” from Maxwell Maltz.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Follow Leanne Ellington on Social Media

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For more on Leanne Ellington, Author, Educator, & Podcaster, head over to her website. You can also follow her on Instagram. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sofe ring
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Are you struggling to lose weight? One expert claims that you need to understand a few fundamental things before you are successful. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new social media post, she reveals a few things she had to learn before losing weight. “5 truths about weight loss,” she writes. “Some truths need to be heard!”

Your Weight Loss Journey Is Going to Be Boring

Number one, “Your weight loss journey is going to be boring,” says Ring. “Showing up for yourself everyday isn’t as glamorous as you see on Instagram. You may find you want to eat the same thing everyday because it fits in your calorie target, and the scale may move so slow that you don’t have something new to celebrate everyday, and THATS OKAY! Consistency over time is boring but effective!”

You Need to Realign Your Expectations

“You need to realign your expectations,” is her second truth. “The first week or two of tracking you may see a drop on the scale from excess water and the pull back of everything you were eating, but after that it’s a slow roll to the finish line. I didn’t see my body change until month 3-4. The scale told me there was change, and measurements did too, but the physical changes took a while. I think a lot of it was in my head,” she writes.

Maintain a Calorie Deficit

“Any movement you do is going to be good, but you need to think about movement as a way to feel good, versus lose weight. To lose weight you have to be in a calorie deficit — meaning the most change is going to come from what you are eating vs how you are moving,” she says.

Calculate Your Own Calorie Gorals

“Use my journey as inspiration, but you need to calculate your own calorie goals,” she continues. “Your height, weight, age, and activity level may differ from mine. You need to focus on making small sustainable changes that fit within your current lifestyle, what you’re comfortable cooking and what you put on your dinner table. Trying to copy someone else’s world doesn’t set you up to achieve success in your world.”

There Are No “Good” or “Bad” Food Groups

And finally, there is no one food group that should be labeled as “bad,” she says. “You may find you have intolerances, but thinking that “if I eat carbs I’ll gain wait”, feels very restrictive. It’s all about moderation vs deprivation. Enjoy the things you want, just watch your portions.”

In Another Post She Elaborates on Other Habits

In another post, she elaborates on calorie deficit. “There was so much I thought I needed to do - gym, steps, weights, abs, more of this, more of that, supplements, oh wait, cortisol, and so on. It was too much! When I tell you that I was solely focused on my deficit, I literally was solely focused on my deficit,” she says.

She Recommends UsingTracking App

Her “guide to an EASY calorie deficit that WILL help you lose weight,” she adds, starting with finding a tracking app you enjoy. “People love MFP. My go to is @loseitapp. Let it calculate your TDEE for you, and tell the app you want to lose weight. It will calculate a deficit for you as well. I recommend you don’t eat too steep a deficit. Stay within the 250-500 range,” she writes.

Find an Accountability Buddy

Next, accountability can be easier with the help of a buddy. “Really though, make it a New Year’s resolution to do together. You’ve done far harder things together than logging your food for a week,” she writes.

Keep Health Food on Hand

Make sure to keep your kitchen stocked with healthy food. “Make sure your pantry and fridge are filled with supporting ingredients! 🛒 Here’s a grocery list for the 7 days,” she writes.

  • Protein: Ground turkey, breakfast patties, sausages, chicken breast, cottage cheese, yogurt, carton of egg whites, deli meat
  • Veggies: Head of broccoli, head of cauliflower, carrots, cucumber, lettuce
  • Fruits: Assorted berries, apples
  • Carbs: White rice, brown rice, quinoa, low cal tortillas, low cal English muffins
  • Snacks: Rice cakes, meat sticks, protein chips, diet coke, a chocolate treat, popcorn

Get Motivated with These Menu Ideas

Here is a sample menu, “alternate between options and snack away,” she writes.

Breakfast: yogurt bowls, cottage cheese with fruit, egg whites and breakfast sausages on muffins, egg tacos

Lunch: Chicken breast on a salad with cucumbers, deli sandwich on a muffin, leftovers from the night before

Dinner: chicken tacos, ground turkey stir fry with broccoli, sausages with cauliflower and rice. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Thomas DeLauer
I Lost 110 Pounds by Walking, Here Is What Really Matters
Thomas DeLauer/YouTube
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.

After 50, your body loses 1-2% of muscle mass yearly – a condition that slows metabolism and decreases strength. Thomas DeLauer, nutrition coach to professional athletes with 3.68 million YouTube subscribers, reveals the specific protein amount that can rebuild this lost muscle. His research cuts through conflicting advice to provide a precise formula that works specifically for older adults. Learn exactly how much protein you need and when to consume it to maintain strength and mobility for years to come.

Your Body Loses Muscle Faster Than You Realize

Your body undergoes significant changes as you age, particularly when it comes to muscle maintenance. "After 40, you lose about 1-2% of your muscle mass per year," DeLauer explains in his post. This condition, called sarcopenia, creates an imbalance between muscle growth signals and breakdown signals in your body. As DeLauer points out, the forces that signal muscle breakdown increase while your body's ability to build muscle diminishes, creating a challenging situation that requires deliberate nutritional strategies to overcome.

Why Your Muscles Stop Responding to Protein

Your body's muscle-building capacity changes with age due to several biological factors. DeLauer explains that there's a reduction in satellite cells, which are essential for muscle repair after exercise. "Satellite cells hover above existing muscle cells, and when we break down a muscle, these cells fuse to it and allow rebuilding," says DeLauer. Additionally, your muscles experience increased protein degradation rates and slower ATP generation, making it harder to maintain strength and muscle mass without intervention.

The Hidden Absorption Problem After 50

Age affects how efficiently your body processes protein from your meals. According to DeLauer, research published in PLOS One revealed fascinating differences between young and older adults. "Once protein was actually absorbed, muscle protein synthesis was the same between older people and younger people," says DeLauer. However, older adults showed a 16% lower muscle protein synthesis rate after eating, indicating that while your muscles can still build effectively, getting the protein there becomes more challenging as you age.

The Magic Number: 1.6 Grams Per Kilogram

The research points to a specific protein requirement for rebuilding muscle after 50. "You want to be consuming about 1.6 grams of protein per kilogram of body weight over the course of the day," DeLauer advises. This translates to approximately 0.8-1 gram of protein per pound of body weight daily. For a 200-pound person, that means aiming for about 200 grams of protein spread throughout the day, which is substantially higher than what many adults over 50 typically consume.

Why Meal Timing Changes Everything

Spreading your protein intake evenly throughout the day yields better results than consuming the same amount unevenly. "Newer research suggests that if you're over 50, consuming 40 grams of protein with each meal yielded much better protein synthesis results than eating it unevenly," says DeLauer. This consistent approach helps maintain metabolic flexibility and keeps your muscles consistently supplied with the building blocks they need for maintenance and growth.

The Exercise Secret That Maximizes Protein Uptake

Exercise dramatically improves your body's ability to use protein effectively. DeLauer emphasizes that "once protein is in the system and actually doing its job, muscle protein synthesis is pretty much the same when you're older than it was when you're younger." Resistance training, even at light intensity, enhances insulin sensitivity for protein to enter your muscles. This combination of proper protein intake and consistent exercise explains why some individuals in their 60s and 70s maintain impressive muscle mass.

How Your Protein Needs Increase By Decade

Your protein requirements should increase progressively as you age. "Each decade that you get older from 40, 50, 60, you should probably be increasing the amount of protein you consume by another quarter to half a gram of protein per pound of body weight," DeLauer recommends. This progressive increase helps counteract the natural decline in protein absorption and utilization that comes with aging, ensuring your muscles receive adequate nutrition despite physiological changes.

Why Higher Protein Won't Harm Your Health

Many people worry about potential health consequences of increased protein intake. DeLauer addresses this concern directly: "You might be wondering, is this hard on my kidneys? Is this hard on the body? Not really if you're hydrated and you're getting enough fiber." He emphasizes that muscle breakdown is far more detrimental to overall health than a properly implemented higher-protein diet. Prioritizing sufficient protein intake allows you to maintain muscle mass and continue living an active, healthy life regardless of age. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Katie Dunlop Love Sweat Fitness
I Lost 45 Pounds by Stopping These 5 Surprisingly Bad Habits
Love Sweat Fitness/Facebook
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.

Losing weight doesn't always mean achieving the toned, defined body you've been working toward. After shedding 45 pounds, Katie Dunlop found herself smaller but still "soft and squishy" – not seeing the muscle definition in her arms, legs, and belly that she wanted. Through consistent effort and strategic habits, she transformed her physique beyond just losing fat. These six daily non-negotiables took Katie from simply being smaller to having a lean, toned appearance – and they could help you see similar results.

Walk 10,000 Steps Every Day

Walking might seem too simple to be effective, but Katie insists it's a game-changer for leaning out. "Getting in as many steps as you possibly can is going to be the ultimate hack as you're trying to lean out and get more tone," Katie shares in her post. She aims for 10,000-12,000 steps daily, which increases NEAT (non-exercise activity thermogenesis) - the calories you burn just existing in daily life. "When I don't get my steps in, I feel way more bloated, I feel like it's a lot harder for me to burn fat and lose fat on my body," Katie reveals. Walking also improves digestion, which helps reduce bloating and puffiness.

Prioritize High-Protein, Nutrient-Dense Foods

Protein is essential for achieving that toned look. "Protein becomes even more important to make sure you're able to maintain and add muscle mass," Katie explains. She recommends aiming for 20-30 grams of protein per meal (about a palm-sized chicken breast), totaling at least 100 grams daily. "More lean muscle means more fat burning, calorie burning, even at rest," she points out. Katie also suggests front-loading protein earlier in the day to ensure you meet your targets and to help with energy for workouts and recovery.

Strength Train At Least 3 Times Weekly

Cardio helps burn fat, but strength training gives you that coveted toned look. "If you're looking for more of that toned look, not just like lean, not just not puffy and soft, you need to be strength training three times a week, at least," Katie emphasizes. She compares cardio to renting a house (paying in while you're doing it) versus strength training as an investment property that continues paying off even at rest. "What happened when I started strength training three times a week? My body tightened up, I started losing fat faster, and I actually got that toned look start to like pop through," Katie reveals.

Take The Right Supplements

While whole foods should be your primary nutrition source, strategic supplements can enhance your results. "Even with a great diet, we need the right supplements to help us building muscle, burn fat more efficiently, have better energy and balance out our hormones," Katie explains. Her five essential recommendations include: protein powder (20+ grams per serving), omega-3 fatty acids (supports fat metabolism and reduces inflammation), creatine (5 grams daily for energy and recovery), L-glutamine (for muscle recovery and gut health), and electrolytes (without added sugar).

Prioritize Deep Sleep and Recovery

You can do everything else right, but without adequate sleep, your results will suffer. "If you're not sleeping at least seven hours a night, your body's going to hold on to more fat, you're going to have increases in cortisol levels, your stress levels are going to be higher, you're going to crave more junk food," Katie warns. Quality sleep is non-negotiable for recovery, muscle building, and fat burning. "That sleep is one of the most important things for our recovery, for our body to be able to build the muscles, in our body to burn fat, we need that time," she insists.

Stay Consistent Without Extreme Dieting

Understanding your macronutrient needs without obsessive tracking creates sustainable results. "One of the biggest mistakes people make is going too hard, too extreme, too fast," Katie cautions. She recommends avoiding "cheat days" which can be mentally detrimental and counterproductive. "What happens when you're able to do that is you start to lose the weight a bit more effortlessly because you're not stressed about all these things, your body's actually using that food for fuel and you're able to recover, lose fat and feel really good," Katie shares.

Focus on Compound Exercises and Progressive Overload

When it comes to strength training, not all approaches are equally effective. "Most important thing when you're strength training besides the amount of days you're doing is to make sure you're doing compound exercises, but also really focusing on progressive overload," Katie emphasizes. Compound exercises work multiple muscle groups simultaneously, giving you more bang for your buck. Progressive overload means continually challenging yourself. "It's the idea that every time you go and do something, whether it's a squat, bicep curl, whatever, every time you do that you're trying to go harder and do more," Katie explains. This consistent challenge forces your muscles to adapt and grow.

Balance Your Macros Without Obsessive Tracking

While protein is crucial, paying attention to your overall macronutrient balance creates optimal results. "Having an idea of how much protein you need, and how much carbs you need, what fats you need to actually get results is really important," Katie advises. However, she stresses that this doesn't mean obsessively counting every calorie or macro. Instead, focus on understanding your body's needs without going to extremes. "So that doesn't mean you have to track them crazy," she reassures. Katie recommends following a structured meal plan initially to learn what balanced nutrition looks like for your body and goals.

Create Accountability Through Community

Transformation happens faster with support. "Commit today. Let's commit to each other. We're in this together. Let's hold each other accountable," Katie encourages. She believes strongly in the power of community to maintain motivation and consistency. Finding workout buddies, online groups, or even just sharing your goals with others creates a support system that keeps you showing up even on tough days. Katie suggests connecting with others on the same journey: "If you see anyone else who is doing the same thing as you, comment on their comment as well so we can all connect and really be that support system." 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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Evidence-Based

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

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

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

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

Set Realistic Expectations

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

Balance Cardio With Strength Training

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

Choose Small Habits Over Dramatic Changes

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

Prioritize Protein With Every Meal

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

Take A Post-Meal Walk

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

Hydrate Before Eating

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

Fill Half Your Plate With Vegetables

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

Establish a Kitchen "Closing Time"

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

What to Expect: The First Weeks

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

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

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