How a ‘Top Model’ Winner Lost 50 Pounds with 3 Simple Habits (No Traditional Dieting Required)

How a ‘Top Model’ Winner Lost 50 Pounds with 3 Simple Habits (No Traditional Dieting Required)

Health

America’s Next Top Model winner India Gants says she lost about 50 pounds without traditional dieting by focusing on three consistent habits: quitting alcohol, prioritizing protein, and lifting weights weekly. This article breaks down what she did, why it can work, and how you can safely adapt these ideas to your own healthy weight-loss journey without extreme restriction.

America’s Next Top Model winner India Gants recently shared that she lost about 50 pounds without going on a traditional “diet.” Instead, she focused on three simple but powerful habits: cutting out alcohol, centering meals around protein, and lifting weights regularly. For anyone who's tired of yo-yo dieting or relying on medication alone, her story feels both refreshing and realistic.

Weight loss is never one-size-fits-all, and not everyone will lose 50 pounds, or at the same pace. But India’s experience lines up with what many nutrition and exercise experts have been saying for years: consistent, sustainable habits often beat extreme short-term fixes.

India Gants says focusing on strength training, protein, and quitting alcohol helped her lose about 50 pounds without strict dieting. (Image credit: Fox News)

Below, we’ll walk through the three habits that sparked India’s weight loss, what science says about each one, and how you can safely apply similar strategies in your own life—even if you never step on a runway.

Why Sustainable Weight Loss Feels So Hard

Many people trying to lose weight feel stuck between two extremes:

• Strict, short-term diets that cut out entire food groups.
• Doing “nothing” until a health scare or major event forces change.

Add social pressure, busy schedules, emotional eating, and the growing conversation around weight-loss medications, and it’s easy to feel overwhelmed or defeated before you even begin.

“Sustainable weight loss comes down to small, repeatable behaviors that you can realistically maintain for years—not weeks.”

— Registered Dietitian commentary summarizing current obesity research

India Gants’ approach is a good example of this mindset. Instead of counting every calorie or following a rigid meal plan, she focused on a few core behaviors that gradually shifted her energy balance and body composition.

Habit 1: Quitting Alcohol – The Silent Calorie Cut

One of the biggest changes India describes is giving up alcohol. For many adults, this single step can dramatically reduce calorie intake without changing any other part of the diet.

Alcohol adds calories quickly, often without making you feel full—and it can lower inhibitions around food choices.

Why dropping alcohol can help with weight loss

• High in calories, low in fullness: Alcohol has about 7 calories per gram—almost as much as fat—but it doesn’t keep you full.
• Impacts appetite and judgment: Drinking often leads to late-night snacking or bigger portions.
• Disrupts sleep: Poor sleep is linked with cravings and higher hunger hormones the next day.

If you have alcohol dependence or suspect a problem with drinking, stopping suddenly can be dangerous. Always talk with a health professional or addiction specialist before making major changes.

How to apply this habit in real life

1. Audit your intake: Write down how many drinks you have in a typical week, and what you usually eat when drinking.
2. Start with boundaries: Examples include:
   • No alcohol Sunday–Thursday.
   • Maximum 1–2 drinks on social occasions.
   • Alternating one alcoholic drink with one glass of water.
3. Explore alcohol-free options: Sparkling water with lime, non-alcoholic beers, or mocktails can help you keep the social ritual without the extra calories.

Clinical studies show that reducing or eliminating alcohol can support weight loss and improve markers like blood pressure, liver function, and sleep quality.

— Summary of findings from multiple observational and clinical studies

Habit 2: Prioritizing Protein – Staying Full and Protecting Muscle

India also shifted her eating pattern to focus on protein. That doesn’t mean she lived on chicken breasts alone, but she made sure most meals had a solid source of protein at the center.

Protein-rich meals tend to keep you full longer while supporting muscle maintenance during weight loss.

What the science says about protein and weight loss

• Increases fullness: Higher-protein meals generally keep you satiated longer than low-protein meals.
• Protects muscle mass: During weight loss, adequate protein helps preserve lean body mass, which supports metabolism.
• Higher “thermic effect”: Your body burns slightly more calories digesting protein than carbs or fats.

Many experts suggest aiming for roughly 1.2–1.6 grams of protein per kilogram of body weight per day for weight loss, assuming normal kidney function. People with kidney disease should talk with their clinician about safe protein targets.

Practical ways to eat more protein (without a strict “diet”)

1. Plan your protein first: When you think about a meal, start with:
   • Eggs, Greek yogurt, cottage cheese.
   • Chicken, turkey, fish, lean beef or pork.
   • Tofu, tempeh, lentils, beans, edamame, or seitan.
2. Add protein to breakfast: Swap sugary cereals or pastries for:
   • Greek yogurt with berries and nuts.
   • Veggie omelet with whole grain toast.
   • Protein smoothie with fruit and spinach.
3. Use convenient options: Rotisserie chicken, canned tuna, pre-cooked lentils, or ready-to-drink protein shakes can make it easier to stay consistent on busy days.

Randomized trials consistently show that, when calories are controlled, higher-protein diets can improve satiety and help preserve lean mass during weight loss.

— Summary of evidence from nutrition research

Habit 3: Weekly Weightlifting – Rebuilding Your Body from the Inside Out

The third habit India leaned on was strength training. She incorporated weightlifting into her routine, which helped her reshape her body, feel stronger, and support her metabolism as she lost weight.

Resistance training helps maintain or build muscle mass, which is crucial for long-term weight maintenance and overall health.

Benefits of strength training for weight loss

• Preserves muscle while losing fat: Muscle tissue is metabolically active and helps you burn more calories at rest.
• Improves body composition: Even if the scale doesn’t drop quickly, your measurements, strength, and energy often improve.
• Supports bone health: Resistance training helps maintain bone density, especially important as we age.

If you’re new to weightlifting or have joint, heart, or other medical conditions, check with your health-care provider first and consider working with a certified trainer to learn proper form.

Simple beginner-friendly strength routine

Aim for 2–3 sessions per week, with at least one rest day between them. Focus on full-body movements like:

• Squats or sit-to-stand from a chair.
• Hip hinges (like deadlifts) with light dumbbells or a resistance band.
• Push-ups (wall or countertop if needed).
• Rows with dumbbells or bands.
• Overhead presses with light weights.

Start with 1–2 sets of 8–12 repetitions at a weight you can control with good form. Increase slowly over time.

From “All-or-Nothing” to Consistent Habits: A Realistic Before & After

India’s story isn’t just about the number on the scale; it’s about shifting from an all-or-nothing mindset to something more balanced and sustainable.

Before: Irregular eating, social drinking, and little structured strength training can make weight management feel out of control.

After: Centering meals around protein, skipping alcohol, and adding weekly lifting sessions can lead to gradual, meaningful changes.

While India experienced a 50-pound change, your results will depend on your starting point, medical history, genetics, and how consistently you apply these habits. The goal isn’t to copy her life exactly—it’s to see what’s possible when you stack a few sustainable habits over many months.

Common Obstacles (and How to Work Through Them)

Even with “simple” habits, real life can get in the way. Here are some common challenges and practical ways to handle them.

1. Social events and pressure to drink

• Decide in advance how many drinks—if any—you’ll have.
• Volunteer to be the designated driver.
• Order sparkling water with lime so you still have something in your hand.

2. Busy schedule and meal planning

• Batch-cook protein (like chicken, tofu, or lentils) once or twice a week.
• Keep easy options on hand: frozen veggies, pre-washed greens, canned beans, eggs.
• Use simple “assembly” meals: protein + veggies + whole grain.

3. Intimidation at the gym

• Book one or two sessions with a trainer just to learn form.
• Start with at-home workouts using resistance bands or bodyweight.
• Go during off-peak hours if crowds make you anxious.

How India’s 3 Habits Line Up with Current Research

India Gants’ personal experience is just one story, but each of her core habits is supported by broader research on weight management and metabolic health.

• Reduced alcohol intake: Associated with lower calorie intake and improved liver, cardiovascular, and metabolic markers in many studies.
• Higher protein intake: Linked to increased satiety, better preservation of lean mass, and improved body composition during intentional weight loss.
• Resistance training: Strong evidence supports its role in maintaining muscle and bone density, improving insulin sensitivity, and enhancing long-term weight maintenance.

None of these habits guarantees a specific amount of weight loss, but together they create an environment where weight loss—and better health overall—becomes more likely for many people.

This article is for general information only and is not a substitute for personalized medical advice. Always consult your health-care provider before making major changes to your diet, exercise, or alcohol use—especially if you have chronic conditions or take prescription medications.

Your 30-Day Action Plan Inspired by India Gants’ Approach

If you’d like to experiment with these habits in a safe, realistic way, here’s a simple 30-day framework you can adapt to your own needs.

1. Week 1: Track and Tweak
   • Write down your current alcohol intake, meals, and movement.
   • Add one protein-focused meal per day.
   • Do 1 light strength session at home (15–20 minutes).
2. Week 2: Set Clear Boundaries
   • Choose specific “no alcohol” days.
   • Ensure protein is included at two meals per day.
   • Do 2 strength sessions this week.
3. Week 3: Build Momentum
   • Experiment with alcohol-free socializing.
   • Prep protein in bulk once this week.
   • Keep up 2–3 strength workouts, adding a little weight or reps.
4. Week 4: Reflect and Adjust
   • Notice changes in energy, mood, sleep, and clothing fit—not just the scale.
   • Decide which habits feel sustainable and which need modification.
   • Set a realistic plan for the next 30–90 days.

A simple, written plan makes it more likely you’ll follow through on new habits like protein-focused meals, reduced alcohol, and weekly strength training.

Moving Forward: Small Habits, Big Impact

India Gants’ 50-pound weight loss didn’t come from a magic detox or a secret celebrity diet. It grew from three consistent, science-backed habits: quitting alcohol, eating enough protein, and lifting weights regularly. You don’t have to copy her exact routine, but you can borrow the principles: simplify, be consistent, and focus on what you can maintain.

You deserve an approach to weight loss that respects your life, your culture, and your mental health. If one small change from this article resonates with you, start there. Stack another habit when you’re ready.

Your next step: Choose one habit—less alcohol, more protein, or a weekly strength session—and commit to practicing it for the next two weeks. Notice how you feel, then build from there.

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