Liz Woods is opening up about her diet and exercise routine – and showing off her fit figure in workout gear. In a few new social media posts the 90 Day Fiance star unveils her slimmed down figure and offers details about her meal and workout plan. In one of them she reveals she started her weight loss journey on December, 10 2023, going from 170 to 125 pounds. Then, battling cancer and going through chemo, she lost another 17 pounds and went down to 108. How did she approach diet, fitness, and self-care? Here is everything you need to know about her weight loss.
She Follows the Plan “Religiously”
In the post she reveals she lost 22 pounds in a month by following the plan. “I’ve Done This 4 Week Challenge 3 Times & It Has Worked For Me,” she writes, adding that it was specifically designed for her and her weight and that she “followed it religiously.”
Exercise: Circuit Training, Dance Videos, Apps
Shutterstock
Part of the plan is exercise. “I Did 4 Circuit Training Classes A Week During The Time I Did This Program,” she writes. “You Can Join A Gym And Do Any Group Classes, Workout On Your Own, YouTube, Dance Videos. I Just Started The Better Me App Again.”
Also, Walk
She also made sure to get her steps in. “I Also Do A Min Of 5 Miles A Day,” she writes. This is the equivalent of 10,000 steps. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.
3 Meals and 2 Snacks Per Day
Shutterstock
As for food, she ate 3 meals and 2 snacks per day. Here is her eating schedule:
BREAKFAST – PORTION OF PROTEIN, PORTION OF CARBS, PORTION OF VEGGIES, NO FAT
SNACK – ½ PORTION OF PROTEIN
LUNCH – PORTION OF PROTEIN, PORTION OF CARBS, PORTION OF VEGGIES, NO FAT
SNACK – ½ PORTION OF PROTEIN
DINNER – PORTION OF PROTEIN, PORTION OF VEGGIES, PORTION OF FAT, NO CARBS
Here Are Her Protein Recommendations
Shutterstock
As for protein, she recommends eating an amount equivalent to the “palm of your hand,” she writes, adding that you should measure your protein raw and cook with a zero-calorie spray. Here are some recommendations:
4.5 oz Chicken Breast (Skinless)
4.5 oz Bison Burger
4.5 oz Venison
4.5 oz 93/7 Lean Turkey Breast or 93/7 Ground Turkey
4.5 oz Pork Tenderloin
4.5 oz Any White Fish “NO SALMON or SEABASS”
1 Cup Egg Whites
1 Cup 0% Cottage Cheese
1 Cup 0% Greek Yogurt
1 Scoop Protein Shake “Depending On Protein”
1 Can Tuna.
Shutterstock
Shutterstock