Having difficulty losing weight? It’s probably because you’re not adhering to “The ABCD Method.”

      Losing weight in the era of TikTok resembles following a recipe while someone is constantly altering the ingredients—there are continuous distractions, contradictory advice, and uncertainty about the final outcome. With all the buzz surrounding Ozempic (and its alternatives), the 30-30-30 Method, and the carnivore diet, there is an overwhelming amount of loud discussion about weight loss strategies. While there are indeed many ineffective ways to shed pounds, no single approach is universally correct, which is why opinions and methods abound.

      TikTok fitness influencer Bri Gale is challenging current trends by returning to the fundamentals, asserting that sustainable weight loss hinges on her ABCD Method. In her introductory video, Gale emphasized that "if you’re following those [steps], you’ll be successful, especially when it comes to weight loss and just having a healthy lifestyle." Continue reading for an overview of the ABCD weight loss method.

      The aim of this article is not to promote weight loss but to clarify misconceptions, provide understanding, and share factual information on a topic you may have encountered on social media. Before we delve into the details, remember this: You are enough. Your body is sufficient. In fact, most of us likely do not need to lose weight. Our intention is to offer research-backed insights that enable you to lead your healthiest life without prescribing specific health goals. So, if weight loss is your objective, we aim to provide positive, healthy, and evidence-based information that is supportive rather than harmful.

      The ABCD Weight Loss Method

      (A)re

      Many professionals agree that the initial step toward any health aspiration, including weight loss, is aligning your mindset. Gale highlights a positive mindset as vital for weight loss success: “You have to believe that you are capable, beautiful, powerful, strong,” she stated. “You can do anything you put your mind to. Whenever your mind believes something, you can do it. So you have to believe that you are.” If you do not believe you can lose weight, it’s unlikely you will. However, if you possess the confidence that you can? You’re more apt to keep your commitments to yourself and persevere through challenges.

      Believing in your ability to become healthier leads to decisions that align with those objectives, such as remaining active and choosing healthy foods. Each time you walk for 10 minutes or reach your 30 grams of protein at breakfast, you reinforce the message, “I can do this.” Research supports that individuals who enhance their self-worth are more likely to take charge of their health and successfully lose weight than those who seek external validation.

      (B)asics

      While it may seem overly simplistic, effective weight loss doesn’t come from quick fixes or temporary solutions; it requires a long-term commitment. Gale emphasizes, “The basics work for a reason...” She advises sticking to whole foods, drinking water, exercising, and walking. “Stop trying all the new fads. Stick to the basics, and you will get there.” The principles of weight loss are clear and sustainable: Reduce processed foods and instead focus on nutrient-dense options like lean proteins, vegetables, fruits, healthy fats, and complex carbohydrates, stay hydrated (thanks to #WaterTok), engage in enjoyable physical activities rather than those meant to compensate for “cheat” meals, and ensure you get adequate daily steps. True change stems from sustainable lifestyle choices, as more complex weight loss plans can be harder to maintain.

      (C)onsistency

      Simplicity (as highlighted in the basics above) fosters consistency, which is crucial for weight loss success. Gale notes, “If you want to see weight loss, you have to have consistency… You have to stick with something long enough to see results from it, and that is called consistency.” Our bodies thrive on routine—whether it be in exercise, eating, or sleep habits. The more consistent you are, the more automatic these routines become. Start with one or two measurable practices: perhaps getting at least 30 grams of protein at breakfast, consuming four cups of water before lunch, or lifting weights three times a week. Committing to yourself daily builds self-trust (refer to Step A), which creates momentum.

      (D)iscipline

      While motivation may fluctuate, discipline kicks in during times of low motivation, fatigue, or stress—when many people give up. “Discipline is doing things despite your emotions, so doing it when you don’t have motivation, and that is absolutely key,” explains Gale. It’s about prioritizing long-term benefits over immediate rewards. Consider attending that Pilates class you signed up for instead of opting to lounge in bed, preparing a healthy home-cooked meal rather than grabbing fast food, or taking a walk between meetings instead of scrolling on your phone. Discipline involves reconnecting with the reasons why losing weight is important to you—whether it's “I want to feel more energized,” “I want to be more comfortable in my body,” or “I want to overcome gym intimidation and try activities I