'I lost 7st 2lb by making small changes - and I credit one high-protein staple for my success'

Many dieters equate dramatic weight loss with extreme effort, but evidence increasingly suggests that lasting change comes from sustainable lifestyle adjustments.

TikTok content creator Coco advocates for this approach, saying that five small changes helped her lose more 7st 2lb without derailing her progress or abandoning her goals.

Known to her fans as @PinchofCoco on TikTok, the influencer says choosing sustainable changes over quick fixes is the key to long-term change.

These methods spanned exercise, nutrition, rest and emotional well-being, with her first recommendation involving regular strength training at the gym.

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"You need to lift weights; it's especially important for ladies," Coco shared. "You need to get into the gym and lift weights; it will change your body shape."

Her second habit was to increase daily movement through walking, which she describes as "one of the key cheat codes" in her life and weight loss journey.

More specifically, she advocates for evening strolls lasting between 20 and 30 minutes following the final meal of the day.

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She also alights from public transport one stop before her destination, noting that this made "such a difference" to her physique.

Another core pillar of Coco's approach involved upping her protein intake, with eggs serving as her primary source.

"I eat eggs. I am always eating eggs. It's such a key foundation to getting enough protein for me," she said.

She also prefers to have two substantial meals daily rather than spread her intake across three smaller portions.

"I typically eat two bigger meals a day as opposed to three smaller ones; I just don't have the time or the inclination," she explained.

"But getting enough protein has made such a difference."

Sleep also made a difference, Coco shared. She began safeguarding rest through monitoring her sleep patterns and carefully scheduling her meals to optimise recovery.

"I time when I eat to make sure I get good enough rest and recovery. It makes such a difference to your weight loss journey, believe me," she added.

Coco acknowledged that her weight gain stemmed from unhappiness, which led to destructive eating patterns. So she made it her priority to tackle the emotional dimension of overeating.

"I wasn't 100lbs overweight because I was super happy. I was miserable, and because of that, I started some really negative eating habits," she admitted.

When tempted to consume food unnecessarily, she now reaches out to loved ones or takes a walk instead.

"I connect with someone like a family member, or a friend, or I go out for a walk and it helps clear my head," she said.

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