How Elena Lost 10 Pounds in 12 Weeks—No Crazy Diets, Just Smart Swaps

Meet Elena*: a busy professional, food lover, and self-proclaimed “serious snacker.” Twelve weeks ago, she decided it was time for a change—and today she’s down 10 pounds. Her secret? Four simple shifts that anyone can adopt:

1. Weighing Out Her Foods

Instead of eyeballing portions, Elena started using a digital kitchen scale.

• Breakfast: Measuring 40 g of oatmeal instead of dumping in a heaping scoop. Huge difference.

• Snacks: Portioning out 1 oz of almonds (about 23 nuts) instead of grazing from the jar.

• Dinner: Making sure her chicken breast was 4 oz cooked weight.

“Seeing exactly what 1 oz or 4 oz looks like was a real eye-opener,” she says. “It cuts out all the guesswork—and all the sneaky extra calories.”

2. Planning Ahead When Eating Out

Elena’s social life didn’t take a backseat—she simply came to the table with a plan:

• Menu research: Checking restaurant websites or apps before going out, which she did irregularly before and without selecting fiber-positive foods or sides beforehand.

• Pre-selecting meals: Customizing dishes that fit her goals (like breaded fish with steamed veggies with at least 8 grams of fiber) rather than ordering as is with fries.

• Portion control: Boxing up half her entrée before even taking the first bite or even leaving leftovers on the table.

“Knowing what I was going to order ahead of time meant I never felt tempted by the ‘off-limits’ mentality,” she explains.

3. Sipping 24 oz More Water Every Day

Hydration was Elena’s third game-changer:

• Morning goal: A 16 oz glass first thing after waking before drinking coffee.

• Afternoon boost: Another 8 oz alongside lunch.

• Benefits she noticed: Reduced cravings, better digestion, and an energy lift.

“Adding just two extra water bottles a day made me realize how much I was mistaking thirst for hunger,” she laughs.

4. Bringing Back Carbs—The Healthy Way

After months of low-carb experimentation, Elena decided to reintroduce carbs in a balanced way. Her trick? Swapping fatty potato chips for crisp, juicy apples.

• Crunchy fix: An apple delivers the crunch and a touch of natural sweetness, without the excess fat and sodium.

• Fiber boost: Each medium apple packs about 4 g of fiber, helping her stay fuller longer and keeping her regular too!

• Portion peace of mind: One apple is effortless to measure—no scale needed. I also didn't realize how much I loved just eating the apple.

“I still get that crunchy snack satisfaction,” she says, “but with way more nutrients and none of the greasy guilt.”

The Results

• Weight loss: 10 pounds

• Time frame: 12 weeks

• Non-scale wins: More energy, clearer skin, and a newfound confidence that she can do this long-term!

Having a coach support me and hold me accountable made a huge difference! - Elena *

*Confidentiality matters to me. All my clients' names are confidential.