While use of weight loss jabs are at an all time high, one woman has revealed her simple hacks for losing weight that don’t require expensive gym memberships or gruelling workout plans
A woman has revealed how she lost a whopping 80lb (5st 7lb) using this one simple method – and it’s dietician and doctor approved. While weight loss jabs top search bars for those wanting to shift a few pounds, Tina, who goes by @tinabogey on TikTok, has stuck to more traditional methods.
Her latest video went viral on the social media platform, receiving more than 4.3 million views as she shared her surprisingly simple weight loss tips. Tina revealed her secret wasn’t investing in an expensive gym membership or trying fad diets, but instead involved shifting her mindset and staying in a calorie deficit.
“It’s not about the gym – it’s about how you think about food,” Tina explained to her followers. Here are the top tips Tina swears by.
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1. Clean up your feed
Tina says the first step is unfollowing all those tempting food channels and mukbangs that leave you craving snacks. Some have referred to it as “food noise”, with millions of videos showcasing unhealthy eating habits and takeaway mukbangs.
Instead, Tina says the key is to follow accounts that promote healthy lifestyles and motivation. “Surround yourself with people who make you want to stay on track,” she advised.
2. Walk – a lot
Forget pricey gym memberships – Tina lost all the weight just by walking. “I just walked. Outside, on the treadmill – that’s it,” she said.
She recommends brisk walking to hit that fat-burning zone, ideally for 30 minutes a day, but says even 10 to 20 minutes helps. According to the NHS: “A daily brisk walk can give your body a boost, lift your mood and make everyday activities easier.”
The NHS has several free apps to help with keeping active, including Couch to 5K for those wanting to run, and Active 10 for those looking to boost their steps daily.
3. Ditch the trigger foods
Know your weaknesses? Don’t bring them home. “If crisps are your weakness, stop buying them,” she said bluntly. “Yes, the goal is moderation – but if you’re not there yet, don’t tempt yourself.”
4. Drink more water
Many people mistake thirst for hunger, Tina warns. Her advice? Keep sipping – and if plain water isn’t your thing, try adding a splash of sugar-free squash. According to the NHS, most people should aim to drink six to eight cups or glasses of fluid a day, though this could include water, lower-fat milk, tea, coffee and lower-sugar drinks.
5. Stay busy
Sitting on the sofa all day thinking about food? Big mistake. “Get a hobby. Go for a walk. Clean the house. Just don’t sit there obsessing over your next meal,” she urged.
6. Track your calories
Being aware of what you’re eating is key. “If you’re used to eating a lot, you need to educate yourself. Track everything,” she said. Being in a calorie deficit is recommended by doctors and dieticians for those wanting to lose a few pounds, with it being proven to help shift weight due to burning more calories than you consume.
The NHS recommends reducing your daily calorie intake by 600 calories if you are aiming for weight loss. For the average female, this means consuming 1,400 calories a day. For the average male, it would be 1,900 calories a day.
There are numerous free apps and websites online that help users determine their ideal calorie intake depending on their age, weight, height and activity levels.
7. Fizzy drinks before meals
Tina’s final tip? A clever appetite hack. She recommends zero-calorie fizzy drinks before meals – like sparkling water or diet fizzy drinks – to help you feel fuller and avoid overeating. The response to Tina’s honest, no-nonsense approach has been overwhelming, with over 2,500 comments flooding in. “Walking IS so underrated!” one fan wrote.
Another praised her for being refreshingly real: “Finally someone normal giving practical tips – not selling us gym memberships or diet plans!”
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