I Shrunk From Size 22 to 8 With These 15 Tips That Actually Work

Struggling with stubborn belly fat? You're not alone. Louise Rodhouse, a 29-year-old mum-of-two from Slough, United Kingdom, knows the frustration all too well. But she's living proof that transformation is possible. Starting at 269 pounds in January 2020, Louise lost an incredible 120 pounds in just 14 months, going from a size 22 to a size 8. Now, she's sharing her journey and the lessons she's learned along the way.

Debunking Quick-Fix Myths

Louise doesn't sugarcoat it: "I'm going to tell you something that you probably might not want to hear." In her post, she explains that there's no magic waist trainer, specific exercise, pill, or cream that will melt away belly fat. "The secret is there's no secret apart from eating in a calorie deficit," she states. This means consuming fewer calories than your body burns each day.

The Risks of Rapid Fat Loss

Colette Micko, MS, RDN, CDES of Top Nutrition Coaching, adds: "There are many potential risks of trying to lose body fat too quickly, and most are associated with extreme measures of calorie restriction such as fasting and/or very low-calorie diets."

The Truth About Spot Reduction

"You cannot spot reduce fat no matter what anyone tells you online," Louise underlines. She notes that genetics play a role in where your body stores and loses fat. "For me, I notice that when I start to lose body fat, I lose it on my upper body first... and then it gradually comes down." She adds, "With my lower stomach, obviously I had the apron belly... that was literally one of the last places my body fat went from."

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Beyond the Scale: Measuring Body Fat

Courtney Pelitera, MS, RD, CNSC, explains: "Measuring body fat percentage can be more helpful in assessing health than weight alone. This is because muscle weighs more than fat, therefore affecting overall weight, even if an individual is very healthy." You can benchmark your progress with this useful Lean Body Mass Calculator.

Finding Your Calorie Sweet Spot

To lose weight, Louise recommends finding your maintenance calorie level and reducing it by 250-500 calories. She suggests using apps like MyFitnessPal or online calculators like TDEE calculator.net to determine your calorie needs. "The bigger deficit you are in, the less sustainable it is because the more hungry you're going to be," she warns, advocating for a slow and steady approach.

Setting Realistic Weight Loss Goals

Jordan Hill, MCD, RD, CSSD, supports this approach: "In general, a 0.5-2 lbs loss/week is considered safe and sustainable. Some folks may lose a little more or less on any given week though. It's important to remember that weight loss is not linear and often times a person's weight will fluctuate up and down throughout their weight loss journey."

Nutrition: The Foundation of Fat Loss

While a calorie deficit is key, Louise stresses the importance of nutrition: "When you lose weight, you want to focus on your health, and the best way to do it is to prioritize whole foods, healthy foods, fruits, vegetables." She recommends aiming for 1-1.5 grams of protein per pound of body weight and not fearing fruits, stating, "Fruits are fruits, they've got nutrients, eat damn fruits."

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The Power of Plant-Based Foods

Megan Hilbert, MS, RDN, adds: "Eating more plant based foods (nuts/seeds, whole grains, fruits, vegetables, etc.) can also help promote weight loss due to the fiber and phytonutrient content that helps increase satiety and influence our metabolism through the gut microbiome."

Simple Movement: A Game Changer

Louise underlines the power of simple movement: "Walking is really good to lose weight, literally just increasing the amount you walk, you'll be surprised at how much that helps." She suggests starting with a 30-minute daily walk and gradually increasing activity levels.

Balancing Cardio and Strength Training

Hilbert expands on this: "For the fastest, healthy fat loss it's important to incorporate at least 150 minutes of moderate aerobic activity in, or 75 minutes of vigorous aerobic activity in a week. This, plus strength training around 3 times a week is a good balance, as added muscle mass helps to burn fat and increase metabolic output even while in a rested state."

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The Long Game: Patience in Fat Loss

"You just need to stick to it as long as possible for your body to lose the body fat around your stomach," Louise advises. She reminds readers that the process can take time: "It could take a year or two years, it could take a very long time depending on how much body fat you have to lose."

Embracing Sustainable Lifestyle Changes

Annette Snyder, MS, RD, CSOWM, LD, underlines: "Slower, long-term work includes a focus on building in lifestyle changes and addressing any challenging thoughts about food and body. You learn to work with your body instead of against it. It's easier to adapt to and maintain vs something very intense for a short time."

The X-Frame: Sculpting Your Physique

For those seeking a more dramatic waist-to-hip ratio, Louise shares a bodybuilding secret: "Build muscle in your back like your lats and your shoulders... also build up your legs and your glutes." This creates an "X-frame" that can make your waist appear smaller in comparison.

Sleep and Hydration: Unsung Heroes of Fat Loss

Pelitera notes: "Poor sleep habits have been linked with an increase in overall energy intake and a decrease in metabolism. These two aspects alone are going to make achieving fat loss at any rate more difficult."

RELATED: 5 Foods Have More Fiber Than Oatmeal, According to Dave Asprey

The Takeaway: Sustainable Success

Louise's journey proves that with dedication, patience, and the right approach, significant weight loss – including stubborn belly fat – is achievable. As she puts it, "Slow steady wins the race. You've got this guys, it will eventually go." Remember, it's not about quick fixes, but sustainable, health-focused changes that lead to lasting results. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

If you want to lose 20 pounds in a month, it’s time to change a few of your habits. Laila Torah is a social media influencer who shares about everything from fashion and beauty to weight loss. In a recent viral video, she details how she dropped 20 pounds per month to lose a total of 40 pounds. Here is everything you need to know about her weight loss journey, including the top 5 things she did to lose weight.

She Offers 5 Tips on How to Lose 40 Pounds in 2 Months

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“Today I'll be talking about my weight loss journey and how I lost 40 pounds in two months,” she says. “So in this video, I'll be giving you guys five tips on how I lost 40 pounds in two months.”

She Always Felt Chubby Growing Up

She starts with a “quick history” of her journey, explaining that she “always felt like the chubby one” growing up. “I always felt like the biggest one in the group, and I feel like I became very conscious of this from an early age because I'm a twin, and my twin was much skinnier than I was.”

She Was Insecure Through Her Teens

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“This insecurity continued throughout my teens, and I just remember on so many occasions wanting to go out and trying on so many clothes and feeling so fat and ugly and everything I put on that it literally just made me not wanna go out and just stay at home,” she says.

She Lost Weight, Then Gained It Back in College

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“So in my teens, I actually managed to lose a lot of weight, and I was so happy I finally reached my body goal, but I did it in such an unhealthy way that it was not maintainable,” she continues. “So by the time I got to the end of my university experience, I put on all the weight that I had lost and more so in 2019.”

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She Weighed 183 Pounds

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“I graduated from university, and I remember stepping on the scales for the first time in years and seeing 183 pounds. Now that is a lot of weight, especially for someone of my height, being five foot three, and carrying 183 pounds is just way too much,” she adds.

She Knew She Had to Make Some Changes

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“So from then, I knew I needed to do something about it. I needed to change my diet. I needed to exercise. I needed a major lifestyle change. This was so hard for me to do because, for years, I had created a lifestyle of just eating junk all the time, not exercising, and just being super lazy, to be honest,” she says.

She Started Her Journey During Covid

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Then, in 2020, during the pandemic, everything changed. “I know Covid had such a negative impact on so many people, including myself. But if I could take one positive thing from Covid, it would definitely be my weight loss, and it would allow me to lose 40 pounds in two months,” she says, getting into the five tips that allowed her to lose weight.

Tip 1: Change Your Diet

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“So the first tip is to change your diet,” she says. “Changing your diet, I believe, is the most important thing when it comes to weight loss because there is absolutely no point in exercising and your diet staying the same because you're really not gonna get any results. So changing your diet should definitely be your priority.”

RELATED:I Lost 45 Pounds and Kept It Off With These Simple Changes

You Don’t Have to Cut Out Food Groups

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When all the restaurants shut down, she went onto social media and “found so many healthy accounts and learned how to make quick and easy and healthy meals,” she revealed. “You do not need to cut out any of the food groups. All the food groups are just as important as each other. It's just about portion sizes and portion control.”

Tip 2: Count Calories

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“So that takes me nicely to my second tip, which is calorie counting. I highly recommend calorie counting. If you struggle with portion sizes and portion control, you can find out how many calories you're supposed to intake online based on your gender, height, weight, age, and activity level,” she says.

She Recommends Using an App

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“I would highly recommend doing that because it is different for everyone. So when I was calorie counting, I used this amazing app called MyFitnessPal, and MyFitnessPal allows you to log your breakfast, your lunch, your dinner, and all your snacks in between. And it's just a good way of tracking how many calories you're eating throughout the day and staying within your limit,” she continues.

If You Are Hungry, Try a Hot Drink

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“Calorie counting can be very, very difficult at times because when you are trying to reduce the amount of food that you are intaking, there will definitely be moments when you are hungry. But in those moments, I found having a hot drink to be very beneficial,” she reveals. “It just allowed me to get to sleep so that I would not go over my calorie limit for that day. You won't always feel hungry, I promise you that will change. Your body will eventually adjust and get used to your new portion sizes.”

Tip 3: Walking 10,000 Steps Per Day

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Her third tip? “Walking 10,000 steps every single day with one rest day,” she says. “So that means walking six days a week and on the seventh day, you rest. That was not meant to sound biblical, but we'll go with it.

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You Should Take One Rest Day

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“Your rest day can be any day of the week. It can be at the beginning, the middle, the end, whatever day suits you best. If you're feeling super tired or exhausted one day, use that as your rest day, and then the next day, just keep it moving. It is very important to take that rest day because your body does need that time to recover, and you don't wanna put your body under too much stress because stress can result in injury, and then the injury could just stop you from walking altogether,” she explains.

She Eventually Made It Up to 30,000 Steps

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After a while, walking 10,000 steps “became so easy that I then increased my step count to 20,000 steps a day and then eventually 30,000 steps per day,” she reveals. “I know 10,000 steps can be a lot of steps to people who are not used to walking.”

A Few Hacks? Break Up Your Steps, Listen to Music or a Podcast, or Talk to Friends

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She has a few hacks to make walking easier. “So what I would find helpful and what I would recommend is splitting it and walking 5,000 steps in the morning and then 5,000 steps in the evening. Walking so many steps every day became so enjoyable to me. I found ways to enjoy it, whether that was listening to music or to a podcast or catching up with friends on the phone. Just find ways in which you can get excited about walking,” she says.

Tip 4: Cut Out Drinks

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Her fourth tip? “Cutting out all drinks,” she says. “So that includes juices, fizzy drinks, and alcohol.” She claims this “was honestly the hardest step” for her “because I love my juice. I look forward to drinking my juice with my meals. I look forward to my orange juice, my ginger ale.”

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It Was Hard, But It Gets Easier

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However, it was the ultimate game-changer. “I know you're probably tired of hearing everyone say just drink water, but honestly, it really does work,” she says. “Once you make that adjustment, I promise you it is a lot easier. Your body will eventually adjust and just crave water. You just need to be consistent and stick at it.”

Drink More Water When You Are Hungry, She Says

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“Something that really helped me on this journey was that there were so many moments that I felt like I was hungry, but I was actually thirsty. And you would think that your body can tell the difference between hunger and thirst, but honestly, in moments where you feel like you are hungry, try having a glass of water, and it can make all the difference,” she says.

She Says She Didn’t Realize She Was Drinking So Many Calories

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“Drinking water is honestly key on this journey because I noticed a drastic change in my body weight when I replaced all those sugary juices with just water, which obviously has zero calories. I don't think people are aware that these juices have so many calories in them, so much sugar that they are almost like a meal replacement, and they take up a whole meal's worth of calories. So once you make that change, you will honestly see such great results in your body,” she maintains.

Tip 5: Be Consistent

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Her fifth and final tip is to “be consistent,” she says. “Even when you do not see results. Be consistent even when you are not seeing the results as fast as you would like to see them remain consistent.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.

Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

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She “Started Slow” and Learned “Self-Trust”

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

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Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

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Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

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Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

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Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

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David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

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He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

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In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.