She Got Lean in 3 Months With 9 Simple Daily Changes

Are you trying to transform your body and your overall approach to health? Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she reveals that making a few swaps and incorporating some simple habits into her routine was responsible for her incredible before-and-after transformation. “I changed my habits and my body… & you can too. All you need to do is learn some simple info that then changes your life,” she writes in the post.

She Corrected Her Mistakes

“There was a time I was doing things & just felt tired, inflamed, low energy & run down,” she says, going on to reveal the mistakes she was making, which included “running too much,” “not strength training,” “eating out a lot,” “not paying attention well to nutrition,” and “staying up later.”

She Maintained a Calorie Deficit for 12 Weeks

She explains that she “then made some SIMPLE swaps” that were totally game-changing. The first one had to do with her diet. “Calorie deficit for 12 weeks,” she writes. “Then reversed to maintenance when fat was lowered.” She also adds that she understands that you can’t be in a deficit all the time.

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She Amped Up Her Protein Intake

The second thing she did was amp up her protein intake. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Walked 10K Steps Per Day

She also prioritized getting her steps in. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Focused On Macros

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

Consistency is key, she stresses. “I stayed consistent & patient,” she writes. “I kept going. I stayed the course & kept going when I wasn’t motivated.”

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She Lifted Weights

She also lifted weights. She “committed to 40 min strength workouts,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Got Enough Sleep

Rest is also key, she says. She “slept well” during her fat loss period. 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.

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She Made Progress

“I didn’t know that when I dialed this in, my body would actually RESPOND & I could make PROGRESS,” she writes. You have to stay consistent. You have to keep showing up & realize that improving your body takes time. You also have to realize that you are amazing and loved in every state of being. I was just tired of being tired & wanted to feel my best.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Chrisspy is a digital content creator with a whopping 1.53 million subscribers on the video-sharing site and 3.3 million Instagram followers. In a new viral post, she discusses her 90-pound weight loss, “which is so crazy to me,” she says, revealing that she is five feet six and a half with a starting weight of around 246. “My current weight is around 155 pounds, and it's taken me over three and a half years because I've done it super slow and easy,” she continues. “If you're just starting out on your fitness journey or anywhere on your fitness journey and your goals feel impossible, they are not because, believe me, I felt the same way, and I didn't know what to do, and it took me a long time, but I've figured it out. So I'm gonna share everything with you guys.”

Her Approach to Diet and Exercise Is “Flexible”

“I'm very flexible when it comes to diet and workout and just have a very laid-back approach. I allow myself to flow with life, flow with myself, and it's proven effective,” she says in her post, adding that in the “simplest terms,” is boils down to just diet and exercise. “I focused on eating in a slight calorie deficit and making sure that I'm getting enough protein.”

She Stopped Drinking Alcohol

She reveals that she got sober in 2022, and “eliminating alcohol made a huge impact because I was drinking a lot,” she says. “Similarly, when I got sober, I did a lot of healing work, and that resolved a lot of my issues around binge eating disorder,” she explains. “Those were like the main things that were causing me to gain weight, and doing a lot of mind-body connection healing work was what really helped me to be more in tune with my body and really helped with binge eating. Being more connected with the body also helps in your workouts and you're able to read hunger cues, and binging just doesn't do what it did for me before.”

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She Stays in a Slight Calorie Deficit

As far as diet, while she’s “really flexible,” she does stay “in a slight calorie deficit, and I focus on eating high protein,” she says. She also uses MyFitnessPal to log all her food. “I had to allow myself a lot of wiggle room with my diet because if I go too strict, I'm gonna end up binging, and it's just not sustainable.” She says that she eats “healthy foods that I enjoy, and I indulge whenever I want. I notice that the less I restrict myself, the less I feel that I do need to indulge because I'm like, you can have those cookies whenever you want.”

She Exercises Three to Four Times a Week

In terms of exercise, she works out about three to five times a week and lifts weights. “I don't work out with a trainer right now,” she says. She also adds that she doesn’t do a lot of cardio but used to do “lots of steady-state cardio.”

She Does Upper and Lower Body Days

“I do split my workouts between upper body, and lower body days because it gives my muscles a chance to recover.” She does free weights for her upper body and then for her lower body, “my big lift that I do is deadlifts. Deadlifts are my absolute favorite, and I just started squatting.” She also does push-ups.

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She Has a Routine

“Over the course of these three years, there have been a lot of times when I wasn't working out. For example, when I moved to Mexico, I didn't work out for three months. That brings me to my next topic, which is how do you stay motivated? A lot of people ask this: How do you stay motivated to go to the gym? It's just such a part of my routine and my habits that, at this point, it doesn't feel difficult. I wouldn't say I'm disciplined or I'm motivated. I am habituated,” she explains.

She Sets Small, Attainable Goals

She notes that research shows that when you're setting new goals, “the key is to set small attainable goals,” and “that has been the way I've reframed this whole journey, to make it the easiest and most enjoyable process,” she says. “You're gonna be in this body for the rest of your life. You're gonna be eating, it turns out, for the rest of your life. So why not just relax and enjoy the process? Because I'm not in a rush to be anywhere. Where's there to go?

She Reduced the Scope and Stuck to the Schedule

“There's also a technique I've talked about in other videos called reduce the scope and stick to the schedule,” she says. “What that means is that you set, you know, a small easy to achieve goal, like working out three times a week and say you have this goal, but then you don't have time to work out, or you're kind of tired. What you do is you reduce the scope; instead of working out for 30 minutes or an hour, you reduce that to, can I work out for two minutes today? Can I work out for five minutes today?” she continues. “It's actually proven over time that people who use these techniques are actually more effective in achieving their goals because there's a compound effect. And I can say that that has been such a great tool for me and the way it is now, like the rhythm that I'm in with nutrition and working out, it doesn't feel like hard work.”

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She Stuck to It

While it might be tough in the beginning, “stick to it because I promise you, you'll surprise yourself when you see how strong you get, you see how healthy you are,” she says. “The whole time I've been this way, I had the same approach with food. Like, I didn't restrict myself then, and it's enabled me to make this sustainable, and that's the key, to make it sustainable.”

And, She Didn’t Judge or Shame Herself

“Don't judge yourself, don't shame yourself. That's actually counterproductive. Like Brene Brown said, ‘A brain filled with shame cannot learn.’ You know, that's something that I'm continually having awareness about, and that is when shame comes up,” she admits. “I used to think that being hard on myself was going to make me better, and I can see that it was the opposite.” 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 weight simply by making a few simple changes? Melissa Chiappone, AKA Mel the Midlife Health & Fitness Coach, lost 38 pounds in her late 40s and helps other women do the same. In a new social media post, she delves into her transformation, revealing what it took to slim down. “Doing three things consistently for the last five years has changed my entire life!

At 45, She Weighed 171 Pounds

Melissa explains that she used to struggle with weight. “Just 5 years ago, at age 45, I weighed 171 lbs at 5’7”. I was heavier than I had been while I was pregnant. I blamed it on hormones and perimenopause,” she says in the post.

These Were Her Unhealthy Habits

“I was eating salad almost every single day, but I would binge at night. I was running 3 miles almost every single day. I was drinking 3-4 times a week. I’d buy box wine because I wouldn’t drink a single bottle, and it works. It just goes to waste (at least that’s what I told myself, but it was always available),” she continues.

Now She Is Almost 50 and Weighs 133 Pounds

However, she decided to change her life. “Fast forward 5 years to the present, and I will turn 50 in November,” she writes. “I weigh 133 pounds. I feel and look better than I did in my 20s,” she writes.

Here Is What She Did

Melissa changed her approach to exercise and diet. “I repaired my relationship with food. I gave up running and started walking. I rarely eat salad! I drink 3-4/month if that,” she reveals.

She Walked at Least 8,000 Steps a Day

“Doing these three things consistently changed my entire life,” she says. “These three things can change your life too. I promise.” The first thing she did? “Walking 8k steps minimum each day (usually aim for 10k),” she says.

She Lifted Weights

Melissa also incorporated strength training into her routine. “Started weight training a minimum of 4 times per week,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

She Amped Up Her Protein Intake

She also amped up her protein intake. “Started prioritizing protein and Whole Foods, but don’t restrict any foods,” she concluded. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Building Strength Is Key, She Says in Another Post

In another post, she discusses the importance of building strength. “Strong is the new confidence! If your goal is to be strong and confident in midlife and beyond, keep reading! Forget the old ideas of what confidence looks like. In midlife, it’s all about being STRONG,” she writes.

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It Helps Build Confidence

“The truth is, when you build physical strength, your confidence follows naturally. It’s not just about how you look—it’s about what your body can do. Every rep, every set, and every step forward is a reminder of your power and resilience. This is empowerment!” she continues.

And, Changes Your Mindset

“When you focus on getting stronger, you’re not just changing your muscles—you’re changing your mindset. Strong women aren’t just confident in their bodies, and they’re confident in their lives. Long gone are the days of women wanting to be skinny!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.