A Health TikToker Who Lost 80 Lbs Shares Her Step-By-Step Plan For ‘Losing Weight By Spring’: 30g Of Protein For Every Meal, More
March 4, 2025 by Faith Geiger
The weather is warming up, spring is about to dawn on us, and before we know it, summer will be just around the corner. For many people, this means showing a bit more skin—and perhaps even rocking a bikini at the beach or by the pool—which often means it’s time to get serious about losing weight. While we think your body is already beautiful (and bikini-ready!) no matter what it looks like, you may be making an extra effort to shed a few pounds in the coming months. Luckily, TikToker Rumor Zacharia (@rumorzachariaa), who has lost 80 pounds herself, recently shared a step-by-step breakdown of exactly what she would do to achieve a noticeable difference by the warmer months.
Zacharia’s advice is simple; her plan focuses on effective daily habits like prioritizing protein, increasing daily movement, and getting enough sleep. We’ll dive into each of her winning tips below.
1. Eat 30g of Protein Per Meal
The key to losing weight isn't exactly eating as little as possible—it's about making what you do eat count. That means it's crucial to reach for nutrient-rich ingredients. Zacharia emphasizes the importance of protein, in particular. "I would make sure that there was some sort of protein in every single meal, whether that be a snack or an actual meal. Make sure that there is 30 grams of protein per meal or per snack," she says. Protein helps keep you full, reduces cravings, and preserves muscle mass while losing fat. "That’s how you’re going to get that snatched look. You’re gonna keep the muscle, get rid of the fat." Sign us up!
2. Walk 10,000 Steps a Day
There's no denying that daily exercise is crucial to weight loss. And while hitting the gym and fitting some killer workouts into your routine is always a good idea, Zacharia says your daily movement method can be as simple as walking. "I would be walking 10,000 steps a day. If you can’t hit 10k, just add an extra 2,000 onto what you normally do and go up from there. Once you do that, snatched." Walking is an easy and sustainable way to increase calorie burn and improve overall health without intense workouts. And so simple!
3. Sleep at Least 7 Hours Every Night
Don't sleep on sleep! Many people overlook the importance of getting ZZZ's in weight loss, but Zacharia says it's essential. "I would make sure that I was sleeping at least 7 hours. Do not think ‘I could get by with 5-6.’ No no no. You need seven," she assures viewers. "Your body does so much when you sleep." Proper rest helps with muscle recovery, hormone regulation, and appetite control, making it easier to stay on track with a healthy lifestyle. If you struggle to sleep at night, consider incorporating some healthy habits into your bedtime routine.
4. Stay in a Calorie Deficit
Finally, Zacharia reminds her followers that weight loss ultimately comes down to one key factor: a calorie deficit. "You’ve gotta be in a calorie deficit. Once you’re in a calorie deficit and then you incorporate the walking, then you incorporate the protein, then you incorporate the sleep, trust me, your body has no other choice. You’re going to be so freaking happy." This means consuming fewer calories than you burn while focusing on nutrient-dense foods and movement. From there, the pounds will be dropping in no time!