4 People Who've Lost 20 Pounds Share Their No-Fail Tips

Healthy AM routine for success!

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Drink your greens.

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Get your fill of water.

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Create a calorie deficit.

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Follow the "80/20" rule.

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Eat chicken for protein.

[{"selector":"#anim-c1b708cc-9c9d-466c-91dd-5f9392d1414e","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85d588a2-0aa7-4e8a-926e-d3ccc06e9937","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f4d61f6-3c76-4d2a-afd3-e03c6ababd23","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-b660b768-eb37-493d-adab-1986d118d4a2","keyframes":{"transform":["translate3d(-214.59854%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f352c25c-01a4-4bb1-a778-71c613b7fcb0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-620263de-5836-442c-8e07-0b32ea1b333c","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-52a58980-9cd9-4595-96ba-107cc23fe20c","keyframes":{"transform":["translate3d(108.83280%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-715acd93-89e4-43ba-b9d3-80a84383c9d9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-acd2df75-4fdb-43e8-b488-3fca00945539","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-8e8c1c4b-a2e9-47b0-a6cd-fae24dcc1690","keyframes":{"transform":["translate3d(135.82675%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-802f1a8e-9056-49ad-9431-f360aa94c37a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f35c491a-89a8-406b-b32b-6a3561d537fd","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-80f9f0ca-0fdf-40e6-b9da-689e01ef8e1a","keyframes":{"transform":["translate3d(-524.9999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f008d20-9e86-4a32-b876-a43ec9bb8a67","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3b956569-1e35-4e37-8599-83ecf7c84edf","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Multiple Blue Rings TikTok user @trainwithtristan shares her go-to recipe for weight loss success: a 450-calorie meal with 30g protein - rice, chicken, veggies, teriyaki. Dot

Eat smaller, more regular meals.

[{"selector":"#anim-2b3f42c2-3ce3-43f2-8353-6df30b3ae189","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7fb284b-faf7-4133-8458-b9a2bfbf9846","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21059e50-e7d9-4ded-9c1c-c556ea7634ab","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-755445a6-899e-4244-a4fd-46a638b01545","keyframes":{"transform":["translate3d(-214.59854%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d62ed28f-3318-47cf-b881-982e86f30fc6","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7da4ff6b-87b1-432e-af91-02178ded6cd6","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-e8bd3b1c-bc76-4b81-b4cc-83c6782a5431","keyframes":{"transform":["translate3d(108.83280%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-31a75a3b-b9d8-4520-84d4-ce5c643c5a51","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8705515-5c10-4904-8c78-37a569e699fd","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-263fc10f-8e5b-47e5-95fd-6e957fe5ffb4","keyframes":{"transform":["translate3d(135.82675%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-71d5bf8e-70e4-488f-8b38-ce22523724af","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5c8897b5-b28b-48a3-94e0-3e4ec733ef13","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-9b20f31f-4503-40e2-bb32-b05effbc3d38","keyframes":{"transform":["translate3d(-524.9999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c96f02a0-ff36-4cdf-9a09-f4ebe76cb0af","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ccd3101-55ea-4a1d-897f-09af732d479c","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Multiple Blue Rings @emilyraefit dropped 20lbs with smaller, frequent meals & enjoyable workouts. Portion control, metabolism boost, and reduced hunger. Dot

Find more seamless, lower-calorie food swaps.

[{"selector":"#anim-9ff77ce0-ea27-4cbe-9ecc-931ae6110bdb","keyframes":{"transform":["translate3d(-100%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3b6119e-2a26-4c3c-887a-f91a591d1f63","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eebf005d-96fc-4c49-ae83-9d153d069669","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-5bd03982-d1ef-4c83-b714-d693148e83f4","keyframes":{"transform":["translate3d(-214.59854%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-90567c36-1951-4175-b188-83e8f273cbc2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b4afe9bc-990a-4895-a206-ae8f57726c7e","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-64460221-94fd-41bc-a49a-a191fed9386d","keyframes":{"transform":["translate3d(108.83280%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd21899c-2e56-4588-b5e6-4568db88ad3b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-94f2ea8d-4629-4d2c-bcec-b453de955bc2","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-dbb2f2de-b84b-4b49-8a11-8acccf8ba013","keyframes":{"transform":["translate3d(135.82675%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-862dc214-225d-4c3c-9aea-f5ed27645fcd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4c5cc34f-94a0-4b8e-af90-c519939ebf86","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] [{"selector":"#anim-92d723de-210a-4939-bee0-aaf57761177f","keyframes":{"transform":["translate3d(-524.9999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d4cf6be-9aa4-4e39-894a-492245ad306f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cfa30db3-9c32-4db7-a586-d6bb8fcc2680","keyframes":{"transform":["scale(0.15)","scale(1)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"forwards"}] Multiple Blue Rings Rae's weight loss tips: grilled/baked over fried, lean protein, olive oil/vinegar dressings, and fresh fruits/nuts, not high-fat snacks. Dot