Always consult your healthcare provider before starting an exercise routine. You can substitute any barbell exercises with the dumbbell variant, making the program suitable for both gym and at-home training. There is no upper body work in this program, so feel free to add exercises like rows and presses as you prefer. It’s a great way to transform your lower body and feel stronger than ever. That means swapping out low-nutrient foods for higher ones.No one else can make you lose weight.Any exercise can be a “fat loss exercise” if it is leading you towards an overall calorie deficit.You can still get pregnant during this time.On the other hand, reliable access to vitamins and minerals could perhaps mean decreased hunger levels and decreased cravings, thereby promoting weight loss.The above is speculation without strong supporting evidence.Join Our Movement to Increase Survival for Pancreatic CancerThrow this quick and easy-to-make chicken and broccoli stir-fry over a bed of cauliflower rice and check having a tasty lunch off your to-do list today.Other findings from Harvard School of Public Health found that even though strength training workouts are more successful than cardio sweat sessions, combining the two had the best effects for fat loss. Evlo Fitness is a strength training app with classes that include elements of Pilates, barre, yoga, and light cardio created and exclusively taught by physical therapists. “Sometimes, I'll listen to them even when I'm not training for a race because they're so inspiring and motivating.” The wide variety of premium workouts and challenges makes it a great option for anyone looking to share the app with a friend or partner. This high-intensity machine is known for its rigorous workout, engaging both upper and lower body. The Ski Erg simulates cross-country skiing, providing a full-body workout that emphasizes endurance. This versatile strength training machine helps target specific muscle groups effectively. Rowing machines offer a unique full-body workout that emphasizes both strength and endurance. This machine provides a low-impact workout that is easy on the joints, making it ideal for women who may be prone to injuries. Weight Loss & Fitness in 5 min A routine exercise plan for weight loss at home for females should be crafted with many considerations, including space, time, fitness levels, and comfort. The best way to burn belly fat is to have a consistent workout routine and a diet that’s mindfully balanced to include an ideal ratio of fats, carbs, and protein. While fat burners for weight loss aren’t typically considered harmful, it’s important to be aware of any possible side effects before you add a new supplement to your stack. To assist with that, many of the best fat burners for active women feature caffeine, which boosts energy and endurance so you can go harder during your gym time. One-pot cooking makes any dish 100 times better and easier. Oddly enough, a mixture of walnuts and cauliflower (which is packed with fiber, BTW) achieve a meaty consistency. These plant-based tacos nix the tortilla, cutting down on the carb content, and they're totally meat-free. This turkey pot pie is the comfort food you've been missing. But you can add grilled chicken, shrimp, or black beans if you're looking for a boost of protein. Sugar addiction "Many things happened through those years that you'd think would be a trigger to lose weight — from having to do the 'walk of shame' at Six Flags because I couldn't fit on the ride to getting a seat belt extender on an airplane," Tiffany says. "Learning how to eat better and cleaner along with exercising five to six days a week took me from 150 pounds in June 2012 to 120 pounds in October 2012," she says. From there, she cut out fast food and processed snacks and ate a balanced diet centered on lean protein, fruits, nuts, and whole grains. That said, if you notice dramatic weight gain or you have a sudden lack of energy, it’s best to schedule a visit with a healthcare provider because it may be your thyroid, Dr. Purdy says. But an adequate amount of vitamin D can be difficult to ingest via food, especially for those who are vegetarian or don’t eat fatty fish (the main dietary source of vitamin D) on a regular basis.@watchpeggyloseit has lost more than 150 pounds naturally in 13 months by getting in 5 a.m.Underlying medical conditions can sometimes make weight loss more challenging.When you hold a heavy weight for a squat or maintain a flat back during a deadlift, your core is working hard to keep you stable and safe.It’s not uncommon for many women to wonder how to lose body fat.Fiber expands in your stomach and also takes time to digest, both of which help keep you feeling full for longer.When you become pregnant, you gain weight and body fat. How is a women’s diet program different from a general diet plan? Try to avoid simple carbs and processed foods, like candy, soda, and potato chips, which are high in calories but don’t fill you up much. To learn how sleep can help you lose weight, keep reading! For example, try to eat at least 3 servings of fruit and 4 servings of vegetables a day. "Try to include small, frequent meals that are high in protein and vegetables with a small amount of healthy fat to fuel your body evenly throughout the day," she adds. In addition to eating healthier, try to get in an hour of cardio exercise every day to help you burn fat. These healthy weight loss success stories (complete with before-and-after photos) will motivate you to eat right, break a sweat, and get the body you've always wanted Strength training is what builds lean muscle, and the more muscle you have, the more calories your body burns throughout the day—even when you’re resting. Being toned isn't about a certain type of workout; it's about having a healthy ratio of muscle to body fat. High-intensity Interval Training involves exerting your body for a while then taking short breaks. Healthy sources of fats include avocado and olive oils, as well as seeds, nuts, and oily fish. Dietary fats provide energy, regulate hunger hormones, and help in the absorption of fat-soluble vitamins. Everything is fresh, delivered timely, well packaged and good portions.When you need support on your weight loss journey, you should be able to contact someone easily.It’s not about lifting the heaviest weight in the room; it’s about moving with intention and control.The wide variety of premium workouts and challenges makes it a great option for anyone looking to share the app with a friend or partner.However, Jacked Factory recommends two doses per day, which can be a lot of extra capsules to fit into your routine (and a lot of caffeine).When Ingrid was pregnant with her third child, she went through some difficult personal issues, turned to food to soothe herself, and watched as the number on the scale went up…and up and up.Beverages that are low in calories but high in nutrition are good options when you’re trying to lose weight. Pancreatic Cancer Diagnoses and Mortality Rates Climb; Five-Year Survival Rate for Pancreatic Cancer Stalls at 13% Pancreatic Cancer Five-Year Survival Rate Increases to 13% 7 Pancreatic Cancer Symptoms and Signs You Should Know Together we can shine a light on pancreatic cancer and raise awareness of the risks and symptoms. If you experience any of these signs, or notice unusual changes in your health, trust your instincts and speak with your doctor. This should be obvious, but creative marketers are doing all they can to fool you (and get your money).Shutting off electronics an hour before bedtime, limiting caffeine intake in the afternoons, avoiding simple carbs in the evenings and journaling can all help you unwind so you get enough rest.As a matter of safety, certain populations should avoid taking fat burners unless medically recommended by their doctor.“All in all, both exercise and nutrition are very important in helping you become the best you possibly can, reaching your goals physically, and helping your mental state of mind,” White adds.But protein shakes aren't a magic way to lose weight.One of the best ways for women to lose weight is to control their intake.@sim_on_ww used WW and walking for weight loss 5 days and lost 123 pounds in 18 months.Every minute on the minute (EMOM) is a HIIT workout that will get your heart racing.After 24 weeks of working out with each of the plans, the researchers found that both groups of women lost weight and improved their overall fitness. Lose Belly Fat at Home In recent years, diets like keto and paleo focused on macronutrients—the big stuff like protein, fat and carbs. GuideAre you eating a low carb or keto diet but not seeing the results you expected? And with the adoption of a low carb diet, as well as a few other lifestyle tweaks, you can still have good health and vitality, reaching the right weight for you, in menopause and beyond. Like a poor diet, successive nights of bad sleep are also bad for your health and can lead to weight gain.30 Paying attention to food and drinks that contain little nutrition and/or lots of calories is important for women in menopause. Both Alli and Xenical are meant to be used as part of a weight-loss plan, along with a low-calorie, low-fat diet and regular physical activity. Body mass index (BMI) is a measurement that can show you if you're a healthy weight. With a few changes, you can gradually reach a healthy weight. In 2025, nearly all health plans covered GLP-1s for diabetes and 49 percent of plans from companies with 500 or more employees for weight loss, according to Mercer’s National Survey of Employer-Sponsored Health Plans. But that definitely does not mean it will be covered by your plan as a weight loss medication, even if it’s covered for diabetes” or sleep apnea, Cubanski says. How to Lose Weight Fast (For Women) This should be obvious, but creative marketers are doing all they can to fool you (and get your money). Try a low-carb, higher protein approach and see what happens to your hunger levels.15 Do you want to know more about exactly what to eat on low carb, how to do it, potential problems and solutions — and find lots of great recipes? A cutting meal plan focuses on reducing body fat by creating a calorie deficit, while a toning meal plan may have a higher calorie intake to support muscle definition without significant weight loss. Successful weight loss takes a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior. Protein scores the highest in this regard meaning you burn more calories simply by eating it, and when it comes to weight loss, every bit towards a healthy caloric deficit counts. Get ready to start your healthy weight loss journey with our pick of the best exercises and workouts to target every area of your body… Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding protein, fibrous veggies, or extra fat calories to your meals, to increase satiety). You can easily ruin a perfectly healthy meal and turn it into junk food with the simple mistake of not cooking it right, so I’ll guide you trough some easy tips on how to keep up with healthy cooking and make the most out of every dish. The chapter 3 is dedicated to the meal plan – the best weight loss plan for women. And the Burn Baby Burn meal plan is a 28-day diet program that’s going to give you the body of your dreams. Every single detail, every single thing I did to get to my dream body, get healthy, confident and most important of all – happier than ever. Girls, I’ve been dying to share my healthy diet program with all of you and reveal every single detail on how I did it and I finally did it! In addition, some research also links the intake of highly processed carbohydrate foods to increases in insulin and fat deposits in the body. Research suggests that eating a diet higher in refined carbohydrates can contribute to higher rates of type 2 diabetes. Research suggests that men may lose weight faster than women, thanks to hormones and metabolic rates. You've likely heard how important it is to eat fewer calories than you burn when losing weight. To lose weight effectively, create a calorie deficit (burn more calories than you consume).They are also low in essential nutrients like fiber, protein, and unsaturated fats.Generally, the more weight you have to lose, the faster you’ll drop those initial pounds.When you're working out to drop pounds, choosing a plan or even just a class that gives you the most fat-burning power for your hour can be confusing AF.Cardiovascular exercise, such as brisk walking, cycling, or swimming, helps burn calories, while strength training helps build muscle mass and boosts metabolism.Wanna lose weight fast?There’s a big difference between the burn of a good workout and the sharp pain of an injury.Weight loss occurs when your body burns more calories than it takes in, a calorie deficit (2).Patients can start taking these for their mood disorders and have weight loss as a result,” says Dr. Lofton. You can access the full workout for free in the StrengthLog app to easily log your progress. The programs in this article are designed to be effective for anyone but are focused on goals more commonly prioritized by women. Because while the principles are the same, training goals often differ. Every program is available in our free workout log app, StrengthLog, so you can track your progress and watch yourself get stronger week by week. Whether you’re brand new to lifting, gunning for new PRs, or seeking a fresh challenge, these programs will make you stronger, build confidence, and help you reach your goals. Here are some exercises that can help you on that journey. Regular exercise will go a long way in achieving your goals. You can opt out of the sale or sharing of your data, at any time clicking the "Do Not Sell or Share my Data" button at the bottom of the webpage. No adverse consequences (including cancer, kidney disease, kidney stones, and osteoporosis) of high protein intakes have been identified.1 As previously mentioned, around 1.8–2.7 g/kg (0.8–1.2 g/lb) is a good daily protein target in this case. GGR senior editor and tester Erin Chancer uses iFIT with her NordicTrack S22i indoor bike and says, “I would recommend iFIT to anyone who needs a low-impact way of getting in their daily exercise. If you’re looking for a community aspect, you’ll get that, too. For example, if you own a connected NordicTrack treadmill, it will respond to iFit workouts by automatically adjusting speed and/or incline. IFIT used to be solely for use on NordicTrack and ProForm machines, but the fitness app has become somewhat of a behemoth in the fitness space—and you don’t need exercise equipment to use it anymore. Note that these numbers are minimum protein recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals. Nader went braless in a cropped white baby tee with a cherry design while sunbathing in Las Ventanas Al Paraiso on Tuesday, January 13. Nader wore a plunging green gown while Hilton opted for black leather pants and a sparkly long-sleeve black top. Brooks Nader turned heads in jeans, a black bodysuit and a fur draped over her shoulders. Nader, 28, kept it edgy in jeans, a black bodysuit and a fur draped over her shoulders. That's why so many creators position it as the "dupe." Gelatin is about times cheaper than collagen peptides. That's catnip for our anxious, time-starved brains. A simple trick that supposedly works in days? Let's be real—we're all bombarded with diet culture messaging that makes us feel like we should be doing something to look better, faster. One thing to look for is a plan that provides your body with the right nutrition as it’s helping you let go of excess weight. With so many options, how do you know which weight loss plan works best, even if you’re a doctor like me? Skip the extreme fad diets and cleanses and find an eating plan that is sustainable and conducive to your lifestyle in the long-term, she explains. Single food diets typically boast that you can eat as much as you want of a single food, but that’s not sustainable from a psychological or nutritional standpoint, says Zenker. To establish a healthy calorie deficit, talk with your doctor or a registered dietitian. It isn’t just lack of physical activity that leads to a loss in muscle mass; inadequate protein intake also figures in. When study participants ages 40 to 65 consumed the same number of calories, but swapped refined white flour and rice for whole grains, they burned nearly 100 extra calories per day. If you work in high-intensity interval training (HIIT) in the morning, research shows, you may get the most effective metabolism boost for the rest of your day. Sugar-free gelatins often contain artificial sweeteners and dyes that can cause bloating or digestive upset for some people. Take the time to make sure it dissolves properly, as it is worth the risk. Whey protein, in particular, has solid research backing its appetite-suppressing effects—and it's way easier to incorporate into your routine. A cup of vegetable broth or a big leafy salad with light dressing can take up space in your stomach and genuinely reduce how much you eat afterward. Additionally, the same hormone changes that cause a shift in weight distribution also make it more difficult to lose weight. When you’re young, weight gain tends to settle around your hips and thighs. Many people think that menopause is the time that leads up to your last period. Resistance helps build and preserve metabolism-boosting lean muscle while burning fat and is especially key when you hit a plateau. To drop serious lbs, you need the one-two punch of aerobic exercise plus strength training. "I bought an exercise bike so I can work out whenever I want," says Sarah DeArmond, who lost 100 pounds. These choices provide essential vitamins and minerals and tend to be lower in calories, helping with weight loss. Incorporating strength training into their fitness regimen can be particularly advantageous, as it promotes muscle growth, boosts metabolism, and enhances body composition. It is vital to emphasise that weight loss should prioritise health and self-care over conforming to unrealistic standards. Think of yourself as a beautiful puzzle; these 7 expert-backed weight loss tips for women are the missing pieces. Drizzle olive oil over roasted veggies or use it in dressings for a delicious dose of healthy fats. Save these incredible weight loss success stories for later! Which is why we've found some seriously inspiring women who have lost between 84 and 206 pounds each. Get inspired by real women who have lost major pounds. Losing weight is going to take several weeks or months depending on how much you want to lose. Deprivation is the enemy of longevity and we've summarized the foods types that should comprise 80% of your diet. What needs to be said, though, amidst all this cacophony, is how women could attain sustained weight loss using healthy, sustainable means. The fastest way to lose weight for women is to keep a track of your food and exercise habits. Chronic stress can trigger overeating or making unhealthy food choices. Taking help from certified dietitians can give you a healthy meal plan best for weight loss. Processed foods, packed with refined sugars and unhealthy fats, can contribute to weight gain and poor health. If you struggle to eat enough protein or simply want the convenience of protein shakes, you can also consider a protein powder supplement. This will not only not give you the aesthetics results you are aiming for, but will also slow down your metabolism and make it harder to lose weight in general. Ultimately, if you want to consider some weight loss product, look for real testimonials and make sure they are approved for teenagers. Here’s how to lose weight in your 40s safely and sustainably, according to doctors, dietitians, and trainers. "Having higher muscle mass raises your metabolism, so your body burns more calories," she says. For one, you naturally lose muscle mass in your 40s, which can change your body composition, says Keri Peterson, MD, an internal medicine physician and Women's Health advisor. These types of exercises burn fat faster since they engage the core muscle group. To lose belly fat as a woman, start by cutting out processed sugars and grains and replacing them with whole grains, fruits, vegetables, and lean proteins. Get seven to eight hours of sleep each night to give your body enough time to rest and recover. For example, if you started your fitness routine by running outdoors five days a week, you could switch two of those days into a strength training session. Ensure you incorporate suitable progressive overload techniques for fat loss into your training regimen as per your experience level. This once athletic nurse knew she needed to lose weight when she realized she was tired, unhappy, and "most importantly, out of love with myself," she recalls. She lost 10 pounds in the first month, which gave her the motivation to clean up her diet. After giving birth, she vowed to find a sustainable way to lose the pounds. In this article, I’ll share some important keys to consider so you can achieve your weight loss goals easily and sustainably. If you are wanting to lose girls as a teenage girls, it is important to do it the right way and not fall for scam or fad diet that will slow down your metabolism and cause you to rebound. Being a teenage girl is hard enough, but battling weight loss on top of that can add an extra level of pressure. ‘This workout combo helped me grow muscle at 68' That said, people who track what they eat tend to lose more weight than those who don't, Palinski-Wade says. Weight loss aside, drinking simple sugars isn’t great for your health because it can spike blood sugar and insulin levels, causing your body to store more fat, Palinski-Wade says—and that fat is tougher to shed over 40. Insulin resistance increases, which can trigger the body to store fat and make weight loss harder. The stress hormone, cortisol, can cause your body to store fat rather than burning it—which can ultimately make weight loss a lot harder. In other words, start your day with a breakfast option that fits this bill, and you may end up slashing calories throughout the rest of the day, which will ultimately help with long-term weight loss. In my eyes you must be able to have fun while dieting, and part of that means being able to eat while out and socializing. Fruit and veg however similar to protein is full of fibre and nutrients, extremely important for health, and also keeping you full! Protein will keep you fuller and more satiated which is very important when losing weight as well as helping you to maintain that all important muscle mass which you're carrying helping to give you that curvy physique. TRY a 20-minute HIIT workout to rev up your metabolism.What is the best way to choose a weight loss machine?Not only will increased daily activity aid your weight loss journey, it will also greatly improve your health, fitness and wellbeing.Pair fruits with Greek yogurt or a handful of nuts for a balanced snack that feels indulgent but is perfectly weight-loss-friendly.— Angela Lemond, RDN, a registered dietitian-nutritionist in private practice in TexasSimply divide your waist (in inches or centimeters) by your height.When trying to lose weight and reduce calorie intake, it's crucial to ensure you eat nutrient-dense foods to minimize deficiencies. Plus, since many fruits and vegetables have a high water content, they can boost your hydration for the day, she adds. So, you go by satiety cues, not the number of calories in your meals. The idea is to make sure you get full on foods that are high in fiber and water like fruits and veggies. Alongside a photo of herself showing off her progress and a gorgeous view on a hike, Rebel shared that she was three kilograms (or about six pounds) away from her goal weight on Instagram.Hundreds of fad diets, weight-loss programs and outright scams promise quick and easy weight loss.You can also include more subjective measures such as having more energy or finding it easier to make healthy meal choices.If you're unsure how many cals or macros to aim for per day or per meal, talk to a doctor or registered dietitian.Sofia Bianchi is a contributing writer for Women’s Health, where she writes across the health, fitness, and lifestyle verticals.It is important to reduce your daily calorie intake, but don't eat fewer than 1200 calories a day, which can trigger your body's starvation response and slow your weight loss.He warns that believing these misconceptions can leave people frustrated, exhausted, and more likely to give up on sustainable lifestyle changes altogether. This approach helps you achieve fat loss in a sustainable way, revealing the strong muscles you're building underneath. Unfortunately, you can't pick and choose where your body loses fat. Instead, strength training is the secret to creating that strong, sculpted, and "toned" look. That said, you can target specific muscle groups to improve their aesthetics. Some gain excess fat in their bellies, whereas others gain underarm fat, known as bat wings. Recovery is crucial for muscle repair, growth, and overall progress. First of all, know which protein source you prefer. They are all pretty similar, as are the prices, so I will tell you a few things I look at when choosing my protein shake. In just one serving, you can expect 20 grams of premium grass-fed whey protein and 2,500 mg green veggie complex. The INVIGOR8 Superfood Shake provides just what the title suggests – tons of superfoods. However, be sure to only start with one capsule to see how your body reacts before you go with a full dose. Keeping these pills on hand for multiple doses per day can get pretty tedious. (1)(8)(9) “If you’re sensitive to caffeine, the multiple doses of caffeine may not be ideal for you,” mentions Bourgeois. (6) That being said, TL does recommend multiple doses per day, so be wary of your supplemental caffeine intake. “I’m usually hesitant with fat burners, but I appreciate that Recomp has been tested by a third party,” according to Chelsea Rae Bourgeois, RDN, who gave this formula a 3.5 out of 5. "I think with any type of transformation, you shouldn't always look at the easiest option, you know, two months is not enough time to be able to change your body," he said when asked about fad diets and eight-week programs. According to Castano, Rebel has the right idea with her “year of health,” because often, people don’t realize how long it takes to transform the body and make lasting lifestyle changes. Rebel went on to say that she had tried "fads and diets" before, but wanted to take a "holistic approach this time." And that meant focusing on her mental health, too. The truth is that most people usually take two to three weeks to settle into their new routine. Besides entering a calorie deficit through limiting food intake and exercising, you must also make significant lifestyle changes to achieve your dream figure. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. A great way to help yourself in this situation is to buy insurance. That’s why we created this 30-day meal plan for weight loss for women to simplify the process with practical, delicious, and nutrient-packed meals. Losing weight can seem like a lot of effort, but by eating healthy and exercising regularly, you’ll start to see improvements before you know it! Perform a mix of cardio, like running, biking, and hiking, and strength training, like weights, pilates, and yoga, to burn calories while adding lean muscle to your body. The secret to losing weight quickly and safely is not really a secret; you just have to eat fewer calories than you burn each day and do consistent exercise, even if it's just a brisk walk. For women, maintaining weight loss may mean eating less than men in the long term. Major weight loss is totally possible — just ask these women, who revamped their habits to feel stronger and healthier than ever. If you’re just getting started, it may help to start a journal and make note of what foods you’re eating and how they make you feel. In the free version of the app, you can track how many proteins, carbs, and fats you've eaten for the day. And 2020 trial evidence20 shows that whey protein, specifically, can decrease hunger and increase satiety. That’s where protein powder shines. That’s because protein can help regulate your metabolism17, reduce appetite and cravings, and help you manage your overall calorie intake. Many women aren’t motivated to hit the gym or even go for a jog but have tons of fun in a group yoga, Zumba, or Wall Pilates class.Vegetarian, keto, and Mediterranean are all pretty unique diets, and they can all help someone shed pounds.“Strength training doesn’t usually burn as many calories as cardiovascular exercise.Success storyGet inspired by hundreds of stories written by people that changed their lives for the better just by eating real food.Don’t remove.” For help, foods like pistachios, berries and avocado can quash cravings while being low-sugar snack options.Also, feel free to cut back on your training frequency if you feel too beat up after a workout.Hundreds of delicious & diet-friendly creations! “If you’re lifting weights, that means doing the same exercise with heavier weights,” Matheny says. Again, how many calories you burn during any given exercise is highly variable and often depends on things like your weight, intensity, and individual metabolism. Over the course of an initial 90-day period a realistic weight loss could range from eight to 27 lbs. "I've gotten closer to God, I've gotten closer to myself, I'm a better father, I'm more present with my children," he started. As a reporter from Extra TV asked him how his weight loss has changed him "physically and emotionally," he had a lot to say. The reboot features a new panel of judges, including the "Save Me" singer, whose career is buzzing more than ever these days. You’ll lose weight by eating portion-controlled meals and snacks that limit your calorie intake to between 800 and 1,000 calories a day. Yet another great option for those who prefer not to cook and count calories, Jenny Craig is a trusted name in weight loss that’s helped many people achieve results and meet their diet goals. ” portion of the plan that follows, you learn about healthy eating and incorporate exercise into the plan, all while gradually losing weight. This low-carb, high-protein way of eating has helped countless people lose weight quickly, without feeling deprived — and Factor 75’s popular keto meal delivery plan can help you become one of those people! The fewer carbs you eat the less insulin you need.46 Remember to work closely with your healthcare provider to ensure you safely lower your doses. As a bonus, you’ll likely find it easier to enjoy the natural sweetness of real food, once you’re no longer adapted to the overpowering sweetness of processed low-carb food products and “diet” sodas. Many people replace sugar with non-caloric sweeteners in the belief that this will reduce their calorie intake and cause weight loss. Eating whole fruits in moderation – especially ones that are low in sugar, like berries – can absolutely be part of a healthy diet. But that doesn’t mean that the diet you used to initially lose excess weight is the only diet that will work for you. In the beginning, @ashleys_officially_lost_it tried losing weight simply by counting calories, but she needed more accountability and support, she says. She went down 100 pounds in a year without giving up her favorite food, pizza. She also put on about 10 pounds of solid muscle in the process. Realizing the power of a nutritious home-cooked meal turned @_iwokeupinbeastmode;s nutrition around, helping her to lose a total of 130 pounds. She also began practicing clean eating and portion control. This means you’re losing inches and getting leaner even if your weight stays the same. This is actually a great sign that you’re on the right track! Longer, steady-state cardio is fantastic for building endurance and is a great option for active recovery days.