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Woman Loses 70 Pounds With 4 Ab Exercises and "Stopped Restricting Myself"

One weight loss warrior reveals the simple set that helped her flatten her midsection.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Nikki Gets Fit
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to tone up your midsection? Achieving your abfab goals doesn’t have to be complicated, according to one weight loss warrior. Nikki (@nikkigetsfit) is a fitness enthusiast who shares her health journey via social media. In a recent post, she revealed four simple exercises that helped her tone her tummy. “My ab workout that helped me go from this to …to this,” she wrote across the video that revealed dramatic transformation photos. “It will make you sweat, but it feels amazing when you are done!”


She Does 3-4 Rounds

Nikki explains how she does her sets. “I do each exercise back to back with no rest in between. Then, I take a 3-4 minute break and do another round! I do 3-4 rounds depending on how I’m feeling that day,” she writes in her post.

Here Are the Exercises

  • 10 leg raises
  • 25 suitcase crunches
  • 30 Russian twists
  • 10 plate sit-ups.

She Does the Workout 1 to 2 Times Per Week

“I usually do this 1-2 times a week in order to strengthen my core; however, every time I post an ab workout, I feel it is important to mention that abs are made in the kitchen! My transformation has mostly come from focusing on my nutrition and eating lots of veggies & protein,” she concludes.

RELATED:10 Signs You’re Burning Fat, Not Muscle

She Did Weight Watchers

In one of her YouTube videos, Nikki elaborates on her weight loss, revealing that she dropped 70 pounds and has “maintained that loss now for another two years.” Her success is due to ditching a few habits, she claims. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

She Stopped Eating Out One to Two Times Per Day

Nikki reveals that she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items. We didn't really care. It really did impact our health, and I think that's where a huge amount of our weight gain came from,” she said. In her first month on Weight Watchers, she stopped eating out altogether.

“We didn't eat out the first month at all because we just wanted to get away from it kind of and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

She Stopped Putting Herself Down

She also worked on “stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud, and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RELATED:She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

She Became Consistent

Another game changer is when she “stopped focusing on an end result and hitting it by a certain time” and instead started “focusing on consistency.” She “focused on what I could control” and things that would make her health improve instead of the number on the scale, which surprisingly dropped as a result. “In the long run, I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollable of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

She Gave Herself Rewards

She also started rewarding herself at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

She Stopped Restricting Herself

She also “stopped restricting” herself. “In the past, I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out: chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.”

She then learned that “technically, I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to incorporate still so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” She realized that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RELATED:10 Diet and Workout Secrets Behind WNBA Star Cameron Brink's Beach Body

She Stopped Caring About What Others Thought

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, she “ really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that, and part of me not wanting people to know that also kept me in the position I was in.”

However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to tone up your midsection? Achieving your abfab goals doesn’t have to be complicated, according to one weight loss warrior. Nikki (@nikkigetsfit) is a fitness enthusiast who shares her health journey via social media. In a recent post, she revealed four simple exercises that helped her tone her tummy. “My ab workout that helped me go from this to …to this,” she wrote across the video that revealed dramatic transformation photos. “It will make you sweat, but it feels amazing when you are done!”


She Does 3-4 Rounds

Nikki explains how she does her sets. “I do each exercise back to back with no rest in between. Then, I take a 3-4 minute break and do another round! I do 3-4 rounds depending on how I’m feeling that day,” she writes in her post.

Here Are the Exercises

  • 10 leg raises
  • 25 suitcase crunches
  • 30 Russian twists
  • 10 plate sit-ups.

She Does the Workout 1 to 2 Times Per Week

“I usually do this 1-2 times a week in order to strengthen my core; however, every time I post an ab workout, I feel it is important to mention that abs are made in the kitchen! My transformation has mostly come from focusing on my nutrition and eating lots of veggies & protein,” she concludes.

RELATED:10 Signs You’re Burning Fat, Not Muscle

She Did Weight Watchers

In one of her YouTube videos, Nikki elaborates on her weight loss, revealing that she dropped 70 pounds and has “maintained that loss now for another two years.” Her success is due to ditching a few habits, she claims. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

She Stopped Eating Out One to Two Times Per Day

Nikki reveals that she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items. We didn't really care. It really did impact our health, and I think that's where a huge amount of our weight gain came from,” she said. In her first month on Weight Watchers, she stopped eating out altogether.

“We didn't eat out the first month at all because we just wanted to get away from it kind of and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

She Stopped Putting Herself Down

She also worked on “stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud, and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RELATED:She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

She Became Consistent

Another game changer is when she “stopped focusing on an end result and hitting it by a certain time” and instead started “focusing on consistency.” She “focused on what I could control” and things that would make her health improve instead of the number on the scale, which surprisingly dropped as a result. “In the long run, I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollable of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

She Gave Herself Rewards

She also started rewarding herself at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

She Stopped Restricting Herself

She also “stopped restricting” herself. “In the past, I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out: chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.”

She then learned that “technically, I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to incorporate still so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” She realized that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RELATED:10 Diet and Workout Secrets Behind WNBA Star Cameron Brink's Beach Body

She Stopped Caring About What Others Thought

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, she “ really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that, and part of me not wanting people to know that also kept me in the position I was in.”

However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.


She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” she writes. 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.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” 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 Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Erica Lynn is a weight loss coach and social media influencer whose mission is “helping women 40+ shed body fat.” In a recent Instagram post, she reveals that making five changes to her diet and exercise approach were pivotal in her weight loss journey. In fact, she went on to lose 13 pounds and cut her body fat in half after she made them.


She Started Doing Less Cardio

Doing “less cardio” helped Erica lose weight. “I spent my decades doing cardio for the calorie burn. I would be so proud of the 400+ calories I burned. Does that sound familiar? What I didn’t realize is that calories burned are a bunch of BS. The more cardio I did, the more my body adapted/got conditioned, the less I burned,” she says in the post.

She Amped Up Her Strength Training

She also did more strength training. “Calories burned during lifting are typically lower than cardio sessions. This is what confused me: why the hell would I spend 30 min lifting when I can burn 2x doing cardio in the same amount of time? Here’s why: cardio only burns calories at the moment, while lifting heavy shit burns calories for hours afterward. Plus, the difference between adapting to cardio (see above) & adapting to lifting is that you grow in strength and muscle size with strength training,” she writes.

RELATED: I'm a Nutritionist and Banned These 4 Harmful Food Additives From My Kitchen

She Ate More Protein

Amping up her protein intake was also pivotal. “When I started making protein the star of my plate, I started losing inches and not just weight. This is when the definition of my muscle began to show back in 2017 when I started this current fitness journey,” she writes.

Walking

She also started getting her steps in. “I used to think walking was a waste of time. I would rather do cardio to burn more calories. I was so focused on how many calories I burned vs. making sure I was moving throughout the day. Then I learned that Non-Exercise Activity Thermogenesis (NEAT) actually accounts for DOUBLE the calories burned/day compared to Exercise Activity! All those 2x/day training & hours spent in the gym weren’t adding up like I thought,” she writes.

80/20 Rule

Erica claims that following an 80/20 lifestyle is key. “I’m going to admit to you – I am a Type-A perfectionist. Why do you think I have the Level Up nickname?? I am extra with everything and can’t just do anything half-measured. However, after decades of fad diets, I’ve learned that I will NEVER be successful at SUSTAINING any results if I have to restrict foods forever. I eat 80% wholesome, clean, minimally processed, lean foods. The other 20%? Whatever the hell I want because life is too short! Through tracking macros, I’ve learned how to fit these “fun” foods into my day & developed habits to keep them under control so I don’t eat the whole bag of Doritos,” she writes.

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

Steps She Took to Lose Weight: Ignited Her Metabolism

In another post, she reveals the three steps she took to help her lose weight. The first was igniting her metabolism. “Learning you can’t lose weight by chronic under-eating was the most valuable lesson,” she says. Restoring my metabolism to burn more calories & maintain my weight set me up for success when I eventually dieted.”

Enjoyed Food Freedom

She also enjoyed food freedom. “Restricting food didn’t get me anywhere except binging on the foods I restricted,” she writes. “Learning to eat a balanced diet in the right macro portions while staying within my daily targets was key to breaking free from restricting & binging.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Maximizing Workouts

It’s about quality, not quantity, when it comes to exercise, says Erica. “Boy, oh boy, was I wrong here! Too much cardio & just way too much exercise in general didn’t get me results and put me under extreme stress,” she says. “These days, my priority is strength training with a sprinkle of cardio every week. Oh… and I made getting my steps in a priority over both the above!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Nikki (@nikkigetsfit) is a weight loss influencer and YouTuber who shares about her health journey via social media outlets. In a recent viral video, the weight loss warrior, who shed unwanted weight with the help of WW, reveals that ditching a few bad habits was instrumental in her success. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. She Reveals That She Lost 70 Pounds with Weight Watchers

In the video Nkki reveals that she lost 70 pounds and has “maintained that loss now for another two years.” She says that a few things that she stopped doing at the start of her journey helped her succeed. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

2. She Stopped Eating Out

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

The first thing that she stopped doing was eating out one to two times a day. She explains that due to their busy schedules she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. When she started Weight Watchers and tracked all of her meals, she was shocked at how unhealthy they were. Even their coffee order from Dunkin’ with cream and sugar was loaded with points. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items, we didn't really care. It really did impact our health and I think that's where a huge amount of our weight gain came from,” she said. Her first month on the program she stopped eating out altogether. “We didn't eat out the first month at all because we just wanted to kind of get away from it and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

RD Says: Collingwood agrees. “Most people don’t realize how quickly the sugar, fat, sodium, and calories add up in fast food and restaurant food in general. Their job is to make us want their food and come back time and time again and what tastes good is sugar and fat. When you start to look up the calories and add them up, especially with the large portion sizes, it is very eye opening how quickly things add up,” she explains. “When you can make it at home you can control the amount of fat, sugar, and sodium, or you can substitute healthier and lower calorie ingredients. We also tend to serve ourselves smaller portions at home than those served to us at restaurants.”

Related: 14 Superfoods that Sculpt a Flat Belly

3. She Stopped Being “Negative” and “Mean” to Herself

nikkigetsfit3Nikki Gets Fit/YouTube

The second thing she did “ was I really worked on stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RD Says: “Negativity breeds more negativity and focusing on the positive can be very uplifting and help with making changes in your life that can make a real difference.”

4. She Focused on Consistency

Low Section Of Woman Standing On Weight ScaleShutterstock

She also “stopped focusing on an end result and hitting it by a certain time” and instead “focusing on consistency.” Instead of the number on the scale, she “focused on what I could control” and things that would make her health improve. This led to success on the scale. “In the long run I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollables of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

RD Says: “I always tell my clients that I am not concerned with the number of the scale, but with the behaviors that are happening. If the behavior changes, the scale will follow,” Collingwood explains. “And even if weight loss doesn’t happen, if behavior changes for the better, health and wellness will improve which is also a huge win.”

5. She Rewarded Herself

nikkigetsfit2Nikki Gets Fit/YouTube

She also gave herself rewards at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

RD Says: “Having something to look forward to in the form of a reward can be quite motivating and feel good when you achieve the milestone. Try to choose non-food rewards so that it is not about food but rather about the achievement,” recommends Collingwood.

6. She Stopped Restricting Herself

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

She also “stopped restricting” anything. “In the past I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out, chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.” However, she soon learned that “technically I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to still incorporate so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” What she learned is that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RD Says: “It’s not always about the ‘what’ you are eating but more about the ‘how much,’” says Collingwood. “You can eat whatever you want and still lose weight, but you just balance the portion and frequency of having that particular food. Also balancing with physical activity helps loosen the choices as well!”

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

7. She Stopped Caring About What Others Thought

nikkigetsfit1Nikki Gets Fit/YouTube

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, “I really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that and part of me not wanting people to know that also kept me in the position I was in.” However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.”

RD Says: “When you can focus on you and your health and not what other people think, you are able to focus on the right things. It is really difficult to not care at all what others think, but when you are working on yourself just for yourself rather than trying to please others to explain yourself to others you will have much more peace and happiness.”

💪🔥Body Booster: An easy way to start losing weight is cutting out not only fast food, but eating out altogether. Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death.

Crystal Valenzuela crystalvalenzuela_
Copyright Crystal Valenzuela/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Most of us have experienced that moment when we realize something needs to change. For Crystal Valenzuela, that moment came when she found herself weighing 215 pounds in December 2018, struggling to breathe at night and feeling her heart pound while trying to sleep. "I was having trouble falling asleep. I literally had to lay in bed in a certain position," Crystal admits in her post. "I could literally feel my heart pumping." After multiple failed attempts at weight loss, she finally found success through two key strategies: restructuring her meals with lunch as the main event and beginning with gentle standing exercises. Keep reading to discover how Crystal's practical approach helped her lose over 70 pounds—and how you can apply these same principles to your own journey.

Your Mindset Matters Most

The foundation of any successful weight loss journey starts in your mind. "I wish I could tell you guys that there's this great secret that will help you lose weight overnight, but there literally is no secret," Crystal explains. She had attempted to lose weight numerous times before, but it wasn't until January 2019 that something finally clicked. Crystal emphasizes that a weight loss journey should always be about self-love. "I knew my worth and I knew that I deserved more," she says, which motivated her to finally commit to sustainable changes rather than quick fixes.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Start With Standing Exercises

Finding exercises that work for your current fitness level is crucial for long-term success. "I actually didn't really focus on anything ab related at the start," Crystal shares. Instead, she began with standing ab workouts because "I had no core strength, so I had to stand up in order for me to do any sort of workout." She followed beginner-friendly cardio and fat-burning routines, gradually building her strength and endurance. "You obviously want to have moderation with your workouts, too, because you don't want to go in super crazy and end up hurting yourself," she cautions, emphasizing the importance of starting where you are.

Make Lunch Your Biggest Meal

How you time your meals throughout the day can significantly impact your weight loss. "For my lunch, that is where I had my most biggest meal of the day," Crystal explains. She discovered that eating a good breakfast prevented her from overindulging later, while making lunch her main meal gave her energy when she needed it most. "A lot of times I would have chicken and broccoli. Oh my god, I ate a lot of chicken and broccoli," she shares. By contrast, "for dinner that is where I had my lightest meal of the day," often consisting of just yogurt, which allowed her body time to digest before bed.

Don't Quit Cold Turkey

If you've tried giving up all your favorite foods at once and failed, you're not alone. "I loved pizza and I loved hot Cheetos. I did not give those things up overnight," Crystal admits. When she first tried quitting her favorite snacks entirely, she had a breakdown by day four. "I cried because I wanted hot Cheetos," she confesses. Instead of complete restriction, Crystal switched to moderation. "I sized down from the big bag of hot Cheetos to like the gas station size bag," she explains. "You don't have to deprive yourself of those delicious snacks, just have some balance."

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Balance Your Diet and Exercise

Many people make the mistake of focusing solely on workouts while ignoring their eating habits. "Food and working out go hand in hand," Crystal points out. "I think that's something a lot of us tend to not recognize." She tried exercising consistently in the past while still eating poorly and felt disappointed when she saw no results. Crystal realized that she needed to balance both aspects to see change. "I was still eating really bad. I was still having myself that box of pizza," she recalls about her previous attempts, explaining why they failed despite her exercise efforts.

Prioritize Your Breakfast

Though not naturally a breakfast person, Crystal learned its importance for successful weight loss. "I actually hate breakfast. I am not a breakfast person. If I could skip the damn thing, I would skip it," she admits candidly. However, she noticed that "when I wouldn't have breakfast, I would eat a very large lunch and I would have a very large dinner." By forcing herself to eat breakfast, she found she naturally ate less throughout the day. "Breakfast is the most important meal of the day. It really is because it refuels your body and gives you energy," Crystal explains.

Choose Better Restaurant Options

Learning to navigate eating out was crucial to Crystal's success. "When I went out, I was trying to have a healthier option," she explains. Rather than avoiding restaurants altogether, she made smarter choices. "If we went to Chili's, instead of getting like my chicken and cheese quesadillas, I started getting like a steak, mashed potatoes, and broccoli," Crystal shares. This approach allowed her to still enjoy social outings without derailing her progress. "I didn't restrict myself and completely quit all of these things. I just try to do things with moderation," she adds.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Stay Consistent Through Plateaus

One of the most important lessons Crystal learned was that showing up consistently matters more than seeing immediate results. "Weight loss is a roller coaster of emotions," she admits. Crystal noticed that in the beginning, "you're gonna lose a lot of weight at the start of it because your body is not used to doing all this exercise," but eventually, "you'll hit a plateau." Her advice? "Once you hit that plateau, you cannot give up. You have to keep pushing through it," she emphasizes. Crystal reminds us that "nothing sustainable happens overnight" and real change takes patient consistency.

Create an Inspiring Workout Environment

Your surroundings can significantly impact your motivation to exercise. "Led lights... make your room a little bit more fun, especially if you have music going on," Crystal says. She created an energizing atmosphere with LED lights, good speakers, and a motivating workout playlist. "When you're working out and you get a really pumped-up song, it gives you like this extra boost of power," she explains. By designing a space that energized her, Crystal made it easier to stay consistent with her workouts even on days when motivation was low.

Visualize Your Success Daily

Having visual reminders of your goals can strengthen your commitment during challenging times. "I like to look in the mirror, sort of visualize when you have your music playing, you're in the zone," Crystal shares. She recommends a full-length mirror not just for checking your exercise form but also for visualization. "I like to visualize my future self and like see my best version of me. And I'm like, okay, I'm gonna be her," she explains. This mental practice helped Crystal stay focused on her goals and remind herself why she started this journey.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Track Your Progress Weekly, Not Daily

While the number on the scale can be motivating, checking too frequently can be discouraging. "I would suggest just weighing yourself once a week just so that you can kind of track your progress," Crystal advises. She explains that daily fluctuations can be misleading: "There were times when I would go a whole week and I probably only lost one to two pounds, and it would make me feel a little disappointed." Crystal reminds us that "our body retains water," and weight can fluctuate for many reasons. You can see the bigger picture of your progress by weighing weekly instead of daily.

Celebrate Health Improvements, Not Just Weight Loss

Some of the most significant rewards of weight loss have nothing to do with the number on the scale. Before her weight loss, Crystal experienced frightening health symptoms. "At night I was having trouble breathing. I couldn't fall asleep without having a little bit of anxiety of was I gonna wake up the next morning," she reveals. These improvements in her quality of life became powerful motivators. "A weight loss journey should always be about loving yourself, bettering yourself, bettering your health," she emphasizes, reminding us that feeling better physically and mentally is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.