Shedding a pants size to squeeze back into your favorite jeans might appear challenging, almost unreachable. Yet, many have already navigated this journey successfully on TikTok, sharing their essential tips for triumph. Their advice ranges from strategic meal planning and maintaining a calorie deficit, to engaging in effective workouts. These proven strategies and inspiring tales are great starting points for reducing your waistline.
Before we delve deeper, you might be curious about how much weight is safe to lose in a week or a month. "A safe and healthy weight loss rate is about one-half to two pounds a week and about eight to ten pounds a month," explain The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who are part of our Medical Expert Board. "Those with more weight to lose might exceed these numbers slightly, but generally, this rate ensures that the weight loss is sustainable and that it predominantly comes from fat rather than lean muscle tissue and water."
It's also crucial to remember that weight loss is highly individual. Strategies that are effective for one person might not be suitable for another. Before embarking on any new diet or exercise program, it's always smart to consult with your healthcare provider or a registered dietitian.
1) Fill Your Plate With Fresh Vegetables.
TikTok user Kick Weight With Keisha highlights the benefits of including ample protein and fresh vegetables in each meal. In her videos, Keisha shares that she lost nearly 90 pounds and trimmed 14 inches from her waistline in just six months.
The Nutrition Twins support this focus on vegetables, advising to eat them first during a meal. Opting for crudité or steamed vegetables is beneficial, as most vegetables can be eaten in generous amounts without derailing weight loss efforts.
"The key is to consume your vegetables before anything else in your meal; this significantly reduces hunger and leaves less room for heavier, more calorie-dense foods that can lead to weight gain, while also providing plenty of fiber, nutrients, and antioxidants," explain The Nutrition Twins. "Starting your meal with vegetables can also help stabilize blood sugar levels, which helps prevent the energy dips that lead to cravings for sugar and refined carbs, as your body looks for the quickest energy boost it can find!"
2) Remember To Include Healthy Fats In Your Diet.
Not all fats are detrimental! Incorporating healthy fats into your diet can be a great step, whether you aim to drop a pants size or start healthier eating habits.
TikToker Kick Weight With Keisha advises in her video, "Incorporate healthy fats into your meals. For example, you can eat avocados, cook with avocado oil or MCT oil, or drizzle some oil over your salads… among other things."
Research supports the benefits of healthy fats. One study found that participants who replaced olive oil with MCT oil in their weight-loss plan lost more weight. Additionally, studies indicate that avocados, rich in healthy fats, can help reduce hunger and increase feelings of fullness.
3) Create A Calorie Deficit In Your Diet.
Another TikToker, Kaitlyn, emphasizes the importance of maintaining a calorie deficit for weight loss. "I've dropped about 16 pants sizes and I'm still going," she shares in her video. "I went from an XL in shirts to an S/XS and from an XL/L in leggings to an XS/S. It all comes down to putting in the hard work and dedication."
Research suggests that a low-calorie diet involves consuming between 1,000 to 1,500 calories per day. Calorie deficits ranging from 500 to 700 calories daily have proven effective in weight loss efforts. Indeed, creating a calorie deficit is crucial for sustained progress.
4) Allow Yourself Mindful Indulgences.
TikToker Chloe Denny shared that she successfully dropped "two jean sizes safely and enjoyed the process," all while still indulging in chocolate and other "junk foods." In her video, she advises, "Never deprive yourself [of] yummy foods."
The Nutrition Twins concur that completely skipping desserts or denying yourself mindful indulgences isn't necessary. "Often, it's those who set the loftiest goals and cut out all their favorite treats who find this approach backfires," they explain. "Attempting such restrictions, even for just a month, can prove too challenging for many, leading them to eventually abandon their efforts and overindulge in the foods they were avoiding."
Instead of eliminating your favorite treats entirely, The Nutrition Twins suggest enjoying a small, portion-controlled serving daily to satisfy cravings without derailing your progress. They add a word of caution: "If there's a specific food that tends to trigger overeating for you, it's best to avoid that food altogether."
5) Concentrate On Gradual And Consistent Cardio Exercise.
Another piece of advice from Denny? Incorporate some cardio into your regimen. She found success by jogging twice a week during her weight-loss journey—and the good news is, there's no need to push yourself too hard. "Slightly slower and steadier wins the cardio race," The Nutrition Twins advise. "While HIIT (high-intensity interval training) is fantastic and can really boost fitness, it can also be overwhelming if it's your only form of exercise."
Instead of going all-out with intensity every workout, The Nutrition Twins suggest mixing HIIT with longer, slower-paced cardio sessions on different days. "This approach offers a variety of intensities that can optimize results," they explain. "It's common for people to lack the energy for HIIT, but find they're up for a long brisk walk or a gentle jog, which is far better than giving up entirely."