If you're a fan of Netflix reality TV, you might have heard of Holly Scarfone. This beauty became popular after appearing on season 3 of “Too Hot To Handle.”
Holly has been very open about her weight loss journey, sharing her experiences on TikTok through daily vlog-style videos. She’s lost an impressive 30 pounds in three months, and today, we’re diving into her nutrition and fitness secrets—including one factor she may not even realize was key to her transformation.
Motivation: Why Holly Wanted to Lose Weight
Weight loss and body image can be sensitive topics, but Holly has been transparent about her personal struggles. Even before losing weight, she felt unhappy and uncomfortable in her body. She started hating shopping and going out because she disliked how she felt.
She also noticed that her hormones were out of balance. During this period, she wasn’t sleeping well and wasn’t eating consciously. Now, after modifying her eating, drinking, and exercise habits, she says she finally feels like her most true, authentic, and confident self.
She reminds us:
“You are beautiful, and if you want to change your body, you can.”
Diet: The #1 Key to Holly’s Transformation
Holly firmly believes that body transformation is 90% diet and 10% exercise. So, the first major change she made was in her eating habits.
Intermittent Fasting
The biggest game-changer for Holly was intermittent fasting. She started by waiting as long as possible to eat her first meal—typically around 4 PM. Later in the evening, she would have a smaller meal.
Over time, she became a little more relaxed with her routine, eating her first meal after working out (around 1 PM) and snacking until dinner at 8-9 PM. She shares that fasting became easier once she was able to retrain her body clock to have an appetite later in the day.
What Holly Eats
Holly eats mostly plant-based foods, occasionally including chicken and beef (about once a month). She noticed that cutting out most meat helped her feel better. Here are some of her go-to meals:
Acai bowls, avocado rolls, rice, tzatziki & cucumber
Trader Joe’s Chinese-inspired salad, watermelon
Matcha, chips & guac, oat bars, and bananas
Ricotta, goat cheese salad, cauliflower, al pepe pasta, and chicken
She emphasizes:
“It’s all about finding healthy foods you are excited to eat!” and “It’s not always about what you eat—it’s when you eat and portion size.”
Workout: Holly’s Gym Routine
Holly starts every workout with cardio. Her typical routine includes:
Walking on a treadmill at a 15% incline to get her blood pumping
Running for one mile before moving to weights
Leg & butt workouts like leg presses, hip thrusts, and dips
A bit of ab work before finishing with stairs for low-intensity cardio
She recently started incorporating rowing for 10 minutes as part of her cardio warm-up. She also began training her arms to improve posture and back strength.
Her motivation tip? “Half of working out is mental. Get into a good headspace—and look cute at the gym!”
Alcohol: The Hidden Factor in Holly’s Transformation
Holly has been mostly sober for over 8 months, only having an occasional sip of champagne. In the past, she frequently drank with friends, but she found that cutting out alcohol had a significant impact on her weight loss and overall health.
Why? Alcohol can derail fitness goals by:
Triggering overeating due to increased hunger signals
Causing dehydration and bloating
Overloading the liver, making fat digestion harder
While alcohol can be part of a balanced lifestyle, Holly’s experience shows how reducing or eliminating it can help with weight loss and overall well-being.
Final Thoughts
Holly Scarfone’s weight loss journey is about finding balance—not just in food and exercise, but in lifestyle choices. She prioritizes intermittent fasting, intuitive eating, and structured workouts, while also cutting back on alcohol.
At the end of the day, Holly’s message is clear: Confidence comes from feeling good in your own skin, whatever that means for you.
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