5 Diet Success Secrets by Wellness Expert Adita Yrizarry-Lang

You've tried every diet, hit the gym religiously, and still watch the numbers on your scale refuse to budge. The frustration of feeling stuck despite your best efforts is all too familiar. When 26-year-old content creator and fitness enthusiastHailey Gamba hit this same wall, she discovered an approach that helped her lose 31 pounds without intense workouts or complicated meal plans. Here's how she transformed her body and mindset with a few key changes that might work for you, too.

The Wake-Up Call That Changed Everything

"I remember reading my chart and seeing next to my weight and height the word 'obese,' and I remember being floored," Hailey shares in her post. At 186 pounds, this medical assessment became her turning point. "I erased it out of the chart and wrote, I am not obese," she recalls, highlighting her initial denial. Despite maintaining an active lifestyle and regular gym attendance, she realized her approach wasn't working.

Breaking Free from Hidden Anxiety

What started as simple habits - staying in the car while others went into stores or avoiding certain social situations - revealed deeper issues. "I was developing social anxiety due to my weight, and I didn't even realize it," Hailey reveals. "I had internal body hatred, but I was constantly tricking myself, saying 'you're confident, you're happy.'"

The Turning Point at 26

"I remember saying to myself, I want this year to be intentional. I want to feel the most Haley this year," she shares about her decision to change. "I want to feel like I love myself through and through. I feel sexy, and I feel seen because I love who I am on the inside."

The Fasting Strategy That Worked

Following her mother's guidance, Hailey adopted a new approach to eating. "I would fast until probably three o'clock, and then I'll eat my first meal," she explains. Her typical meals included simple combinations like tuna, rice, and avocado for lunch, followed by a lighter dinner of soup or lean fish with vegetables. "The first week, the second week was the hardest weeks of my life," she admits.

Key Changes Beyond Fasting

The transformation went beyond just meal timing. "No more Starbucks, no more sugary drinks at all," Hailey states. She eliminated alcohol, bread, pasta, and potatoes from her diet. "I must have had some sort of allergic reaction or inflammation issue due to what I was eating," she reflects. "Although I was working out every day, it didn't matter because the diet was not matching."

Managing Food Obsession

"The constant obsession with food was the issue for me. Some people really do obsess over food all day," Hailey shares. "The food noise was bothering me. I was thinking about food all the time." Her solution involved staying busy with work and other activities to avoid focusing on food.

The Results and Lifestyle Shift

The impact was dramatic and quick. "I lost 10 pounds in the first two weeks," Hailey shares. Beyond weight loss, she experienced significant improvements in comfort and confidence. "There's something about sitting down and not feeling my stomach hanging over... The confidence it has brought me - no food will ever feel as good as this type of skinny feels for me."

A New Approach to Exercise

"I started implementing low-impact workouts," Hailey explains. "I started walking, guys, walking, walking, walking, walking. Does the body wonder? And I'm not talking about walking a mile. I'm talking about putting your watch on and walking 5, 6, 7 miles." She also incorporated Pilates and lightweight training, noting, "Bar will have you punching the air a hundred million times with two-pound weights, and it tones you up."

Sustainable Success Tips

For maintaining results, Hailey emphasizes the importance of progress photos and clothing fit as accountability tools. "Look at pictures of yourself week by week," she advises. "My clothes held me accountable when I saw my clothes coming out to here... nothing fits me." She emphasizes that moderation is key: "When people say eat in moderation, this is what they meant. Eat mostly good. But when you go out with a friend, you can have a piece of bread. You won't die."

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The Hormone Connection

"It was a reset for me. But everybody's body is different. Everyone's hormones are different. Everyone's cortisol levels are different," says Hailey. The role of hormones in weight management cannot be overlooked. "There are five main hormonal imbalances that impact women as they go through perimenopause that directly impact their ability to lose weight," explainsSarah Gibson, MPAS, PAC, HWC, an expert in weight loss and hormones. These include adrenal fatigue, sex hormone imbalance, vitamin D deficiency, thyroid dysfunction, and insulin resistance.

Why Your Exercise Strategy Matters

Hailey's switch to low-impact exercise aligns with expert recommendations. "The two biggest mistakes that women make when trying to lose weight after the age of 40 are starving themselves and over-exercising," Gibson notes. She advises to "limit exercises that increase cortisol, like running, HIIT, and intense workouts," and instead focus on activities like walking, cycling, or swimming.

The Stress Factor

"Every high-functioning female deals with stress on a constant basis. The problem is that stress was meant to be just a short-term response!" Gibson explains. This chronic stress can lead to hormonal imbalances that make weight loss more challenging. Hailey's approach to managing stress through lifestyle changes and avoiding inflammatory foods addresses this crucial aspect of weight management.

Nutrition for Hormone Balance

While Hailey found success through fasting, experts emphasize the importance of balanced nutrition. "At our practice, we teach 'food freedom,' where no foods are off-limits. Instead, we help clients focus on hitting protein and fiber goals to fill in dietary gaps," says Gibson. This approach helps balance blood sugar, control hunger hormones, and promote healthy estrogen levels.

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Understanding Your Body's Signals

"Weight gain is just a symptom of something deeper happening in your body," Gibson emphasizes. This insight mirrors Hailey's experience of discovering how certain foods were causing inflammation in her body. Finding an approach that works for your individual needs and staying consistent with it is key to achieving lasting results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.