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.”

Related: 5 Foods to Ditch for Fat Loss, Says Weight Loss Coach

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 and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.

"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

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"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

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I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

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"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

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"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

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My Dinner

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"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

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"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

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"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

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"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

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I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

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.

YouTube starJeff Hoogland lost a massive 40 pounds in just five months by switching up some very specific things in his lifestyle. “I got on the scale at a physical in February this year and clocked in over 220 pounds, which is the heaviest I'd ever been,” he says. “So after making some lifestyle choice changes here, about five months later, I am down 40 pounds, hitting the 180-pound goal that I initially set out for. I'm right around six foot, so that's a relatively healthy weight.” So, how exactly did he do it? Here are the three things Hoogland did to shift the weight and take control of his health.

Eating Less, Overall

Hoogland acknowledges that what works for him may not work exactly the same way for everyone—but he did keep weight loss as simple as possible. “There are a lot of great professionals and resources out there that you can reach out to if you're struggling to make changes yourself. That being said, what I did to find success in changing my weight really wasn't that complicated. At the core of it, I just made sure to start eating less. While that sounds really simple, there were three primary changes that I made that enabled this to be possible for me.”

Not Drinking Calories

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Hoogland stopped drinking his calories. “Basically, the only thing I drink these days is good, regular old-fashioned zero-calorie water,” he says. “I enjoy unsweetened tea and then occasionally, I drink a very nominal amount of calories in these Bai waters that I enjoy. They have a little bit of caffeine to help me stay awake and about ten calories per bottle, which is very different than the hundreds of calories that sugar-laden drinks often have.”

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

No More Snacking

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Hoogland stopped snacking between his meals. “So, our household where I come from where we're constantly grazing out of habit,” he says. “Anytime I was even a little bit hungry or even, let's be honest, bored, I would throw something that tasted delicious in my mouth, and those calories really add up over the course of the day.”

Portion Size

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Hoogland was careful about portion sizes, especially when eating at a restaurant. “The last thing I did that I think was the most important of the three was I started just eating smaller portions at the meals when I was actually eating,” he says. “If you're someone like my family who goes out to eat quite often in America, restaurant meals and even fast food meals often have 2x or 3x. The amount of calories the average human being should be eating in a healthy sitting when they're consuming food.”

To-Go From Restaurant

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Hoogland immediately puts some of his food in a to-go container when he eats at a restaurant. “I take it and split it in half or a third right away, and I'm eating just a more regular reasonable amount,” he says. “It also saves me some money because the other half of that meal goes into my fridge, and then I get two meals out of everything that I buy, which is kind of nice.”

RELATED: Top 7 Low-Carb Snacks to Boost Energy Your Body Needs Every Day

Final Thoughts

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Hoogland wanted to be healthier for his kids and family, and he hoped his story would inspire others. “I also think one other thing to call out that I remember feeling when I was starting this at my 220 plus pounds earlier this year was that when I initially started eating less, I felt very bloated at the start, which Google searching said was very common. When you start eating less food, your stomach generates acid, expecting a certain amount of volume going into it. When you change that volume, it can cause that at the start. So I wanted to share that experience as well.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.