I Dropped 4 Sizes in a Year by Eating Sandwiches and This Is How

Kols (@healthkols) is a CPT, health coach, and social media influencer whose goal is to “help normal people lose weight in a normal way without being super restrictive or without giving up the foods” they “already love eating.” In one of her many viral videos, she reveals an unlikely food that can help you lose weight. “Sandwiches are a weight loss food, and whoever told you otherwise is lying to you,” she says. “I've lost four pant sizes over the last year, and I eat at least four sandwiches a week. Count 'em four. Let me show you how I make my sandwiches to stay in my calorie deficit.” The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian agrees that sandwiches can definitely fit into a weight loss plan. “The idea that all bread is bad and you can’t have carbs is not correct,” she says.

She Starts with “Good Bread”

Kols starts with a good piece of bread. “I bought these two baguettes from Costco. They were literally warm when I bought them,” she says. “Incredible people are so scared of bread. Bread is not the enemy.” She cuts off a piece and places it in the oven, “but that piece is only about 250 calories worth of bread. I'll eat good bread if it means I can enjoy a yummy sandwich,” she adds. “You need carbohydrates and bread is a good source of complex carbs. If it is whole grain then it has more fiber and protein than a white version of the bread. However, if there is a white baguette that really satisfies your craving and you can truly enjoy every bite then go for it!” says Collingwood. “Putting the bread in the oven to toast it and eat it warm can be a really enjoyable way to eat the bread.”

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She Loads It with Veggies

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Next up, veggies, including “red onions, sliced pickles, and shredded lettuce,” she says. “We're not even going to count the calories in those because there's not enough for it to matter.” Collingwood agrees that loading up with veggies is a great idea. “Red onions are high in flavor and essentially have no calories. The lettuce also provides a nice crunch and provides some volume to the sandwich. The pickles have sodium, but just a few pickles can really make a difference in adding a lot of flavor. Feel free to pile on other veggies like peppers tomatoes, mushrooms, and more,” she says.

And, Tofurky

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Next, Tofurky Deli meat. “Five slices is a hundred calories. I think I only have one left in here, but five slices for a hundred calories,” she says. “I never use five. This is the knockoff brand from Ralph's. Four slices for a hundred calories.” Collingwood loves Tofurkey deli meat. “It is plant based yet high in protein,” she explains. “If you are a meat eater, regular deli turkey is also very low in calories and high in protein and can be an excellent choice as well.”

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And, Even Provolone

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She then adds Sargento provolone cheese. “I use one slice for 70 calories. You can find lower calorie cheese. I just prefer this cheese. It's my favorite,” she says. “Cheese has protein and calcium and can add a lot of flavor and texture to a sandwich,” says Collingwood.

Now, It’s Condiment Time

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Now she adds condiments. “I put half a tablespoon of mayo on the bread that's toasting right now. Mayo is pretty high calorie, so I don't use a lot, but if you like mayo, you're welcome to use mayo. Mustard is zero calories per teaspoon, so I don't know, maybe 10 calories are the amount that I put on. Who cares? It's not enough to care,” she says. “But the star of the show is this light balsamic vinaigrette. 60 calories for two tablespoons. I don't use two tablespoons. I probably use about half of that.” Light salad dressings can be an excellent flavor enhancer, says Collingwood. “I agree with mustard…use as much as you want! Very low in calories and high in flavor. Mayo is high calorie as she states, but Light mayo has a lot fewer calories and it’s hard to tell the difference in flavor.”

She Assembles the Sandwich

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“The knockoff lunch meat is thicker than the Tofurky one, so I'm just going to be using two slices, which is only 50 calories,” she says. “Splitting my piece of cheese in half. Layering that on. Then I'm going to add some onion. I love red onion. It's literally my favorite. I'm adding two pickles because at the end of the day, I'm a pickle girl. Okay, I'm a pickle girl. Okay, doing a little bit of shredded lettuce. Hello. This is when it becomes a mess,” she continues. “Adding my balsamic. Am I measuring? No, I'm measuring with my heart. I don't really know how much this is. We're guessing. I don't really care. Mustard."

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She Says It Adds Up to 450 Calories

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The end product is a delicious looking sandwich. “It's about 450 calories, which to me this is a big sandwich for 450 calories,” says Kols. “A sandwich at 450 calories that has good protein, veggies, and flavor is nice and filling!” agrees Collingwood.

She Eats It with Popcorn and Pickles

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“You guys already know I'm going to be having it with some popcorn because this is my favorite thing in the world. 42 pieces for 160 calories. Unreal. I don't even need 42 pieces. And then my favorite thing in the world, more pickles because I'm a pickle girl and this is the best thing to eat with a sandwich,” she says. “Light popcorn is a great choice for lots of volume without a lot of calories,” says Collingwood. Fun fact: “Popcorn is actually a whole grain!” However, if you want to have something sweet, a piece of fruit would be more nutritious, she adds.

The Meal Is 600 Calories

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“In total, this whole meal with the pickles and the chips is going to be around 600 calories, which for me is a great calorie range for lunch, especially for the amount of food I'm going to be able to eat,” Kols Says.

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RDN Weighs In

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“A 600 calorie lunch can be a good amount for someone on a weight loss plan. Or you could keep it at 450 calories and save the other 150 calories for a snack mid-afternoon,” says Collingwood.

💪🔥Body Booster: Opt for light popcorn for a low-calorie, high-volume snack. Remember, it’s a whole grain! Craving something sweet? Choose a piece of fruit for added nutrition.

Losing weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.

Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

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"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

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"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

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"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

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Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

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"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

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I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

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"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

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To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

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I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.