Skip to content
Fitness & Workouts
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Boost Your Ozempic Results With This Quick 10-Minute Workout

Lose more weight and get into the best shape ever by pairing your weight loss drug with exercise.

Leah Groth
By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Happy,Athletic,Couple,Flexing,Muscles,Working,Out,gym,exercise,health,fitness
Shutterstock
Leah Groth
By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Fitness & Workouts

Just because you are taking Ozempic and losing weight fast doesn’t mean you have an excuse to skip the gym – especially because adding a little exercise can help maximize your results. “Ozempic and other weight loss medications effectively result in decreased appetite and slowing down digestion. As a natural result of this, weight loss will occur,” explains David Chesworth, Program Director and Exercise Physiologist (ACSM-CEP) at Hilton Head Health. He explains that weight is lost by putting your body into a caloric deficit, which is where the “eat less – move more” saying comes from. “And while you might burn 300 to 500 calories during an intense workout, it is super easy to find yourself consuming a 300 to 500 calorie, unhealthy snack. As the old saying goes, ‘You can’t outrun a poor diet.’” he adds. One of the great things about Ozempic is that it helps you feel satisfied while eating less. Read on to learn more and discover a 10-minute workout to help maximize the results of Ozempic.

1. ”Exercise Is Still a Key Ingredient”

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

While Ozempic and other weight loss medications can directly impact weight loss, “exercise is still a key ingredient to maximally achieving your health and weight management goals,” says Chesworth. “Exercise acts as a nice supplement, or ‘boost,’ to any diet and weight loss strategy. Exercise leads to a healthier heart, stronger bones, muscles, and joints, and improved levels of energy and mood.”

“Any activity that you enjoy and can see yourself doing long term” is a good option, says Chesworth, as “consistency is more powerful than intensity.” He suggests finding activities that you enjoy, “or at least, don’t totally hate and do those activities.”

Related: 10 Foods You Should Eat Every Day For Your Best Body

2. Implement a Balance of Exercises

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

However, he does recommend a little structure and guidance when it comes to creating a workout to go along with Ozempic. “Be sure to implement a balance of cardio, strength, and flexibility training,” he says. He recommends three to five days a week of moderate to vigorous heart rate-related exercise or five to seven days a week of light to moderate heart rate-related exercise.

3. Challenge Your Muscles

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

For strength training, he suggests doing two to four days a week of challenging all the major muscle groups – legs, back, chest, arms, core, and shoulders. “You could break this up into upper body days and lower body days,” he says. Or, you can do two to four full body training days. As for flexibility, aim to get three to seven days per week of stretching the full body. Stretching could also be implemented for five to 10 minutes at the end of your strength and cardio workouts. “If you are just getting started and coming from doing nothing, don’t overwhelm yourself by doing too much,” Chesworth says. “Start simple and start realistic. There is no shame in starting with one to three days a week of any type of exercise and using the above guidelines as a compass to move towards as your habits get better and stronger.”

4. Don’t Be Afraid to Hire a Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

If you have no idea where to begin, hiring a personal trainer is always a great option to find activities personalized to you, he adds. “Here at Hilton Head Health, we help people every week in that same situation who don’t know where to begin with their fitness and nutrition lifestyle goals. There are also virtual resources that exist out there, such as our H3 at Home coaching program with follow-along workout videos with modifiable exercises and virtual health coaches to keep you accountable to your goals.”

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

5. 20-Minute Workout

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Cheworth offers a sample workout – that will only take you 10 to 20 minutes – to help maximize the results of Ozempic.

  • Walk 100 yards
  • 20 squats
  • Walk 100 yards
  • 20 side steps
  • Walk 100 yards
  • 20 calf raises
  • Walk 100 yards
  • 0:30 hamstring stretch
  • 0:30 calf stretch
  • 0:30 chest stretch
  • 0:30 back stretch

💪🔥Body Booster: Taking Ozempic or another weight loss drug will help you lose weight. But doing a combination of weight training, cardio, and stretching, for less than 20 minutes per day, can help you maximize your weight loss results.

cardioozempicweight loss

More For You

Fitness & Workouts

Boost Your Ozempic Results With This Quick 10-Minute Workout

Happy,Athletic,Couple,Flexing,Muscles,Working,Out,gym,exercise,health,fitness
Shutterstock
Leah Groth
By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Just because you are taking Ozempic and losing weight fast doesn’t mean you have an excuse to skip the gym – especially because adding a little exercise can help maximize your results. “Ozempic and other weight loss medications effectively result in decreased appetite and slowing down digestion. As a natural result of this, weight loss will occur,” explains David Chesworth, Program Director and Exercise Physiologist (ACSM-CEP) at Hilton Head Health. He explains that weight is lost by putting your body into a caloric deficit, which is where the “eat less – move more” saying comes from. “And while you might burn 300 to 500 calories during an intense workout, it is super easy to find yourself consuming a 300 to 500 calorie, unhealthy snack. As the old saying goes, ‘You can’t outrun a poor diet.’” he adds. One of the great things about Ozempic is that it helps you feel satisfied while eating less. Read on to learn more and discover a 10-minute workout to help maximize the results of Ozempic.

1. ”Exercise Is Still a Key Ingredient”

,Running,Treadmill,Health,gym,exercise,workout,fitness.Shutterstock

While Ozempic and other weight loss medications can directly impact weight loss, “exercise is still a key ingredient to maximally achieving your health and weight management goals,” says Chesworth. “Exercise acts as a nice supplement, or ‘boost,’ to any diet and weight loss strategy. Exercise leads to a healthier heart, stronger bones, muscles, and joints, and improved levels of energy and mood.”

“Any activity that you enjoy and can see yourself doing long term” is a good option, says Chesworth, as “consistency is more powerful than intensity.” He suggests finding activities that you enjoy, “or at least, don’t totally hate and do those activities.”

Related: 10 Foods You Should Eat Every Day For Your Best Body

2. Implement a Balance of Exercises

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

However, he does recommend a little structure and guidance when it comes to creating a workout to go along with Ozempic. “Be sure to implement a balance of cardio, strength, and flexibility training,” he says. He recommends three to five days a week of moderate to vigorous heart rate-related exercise or five to seven days a week of light to moderate heart rate-related exercise.

3. Challenge Your Muscles

Cooldown,Stretching,Legs,,Run,running,joggingShutterstock

For strength training, he suggests doing two to four days a week of challenging all the major muscle groups – legs, back, chest, arms, core, and shoulders. “You could break this up into upper body days and lower body days,” he says. Or, you can do two to four full body training days. As for flexibility, aim to get three to seven days per week of stretching the full body. Stretching could also be implemented for five to 10 minutes at the end of your strength and cardio workouts. “If you are just getting started and coming from doing nothing, don’t overwhelm yourself by doing too much,” Chesworth says. “Start simple and start realistic. There is no shame in starting with one to three days a week of any type of exercise and using the above guidelines as a compass to move towards as your habits get better and stronger.”

4. Don’t Be Afraid to Hire a Trainer

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

If you have no idea where to begin, hiring a personal trainer is always a great option to find activities personalized to you, he adds. “Here at Hilton Head Health, we help people every week in that same situation who don’t know where to begin with their fitness and nutrition lifestyle goals. There are also virtual resources that exist out there, such as our H3 at Home coaching program with follow-along workout videos with modifiable exercises and virtual health coaches to keep you accountable to your goals.”

Related: I Lost 20 Pounds in 4 Months With These 4 Effortless Changes

5. 20-Minute Workout

Muscular,Athletic,Fit,Man,squats,fitness,workout,exerciseShutterstock

Cheworth offers a sample workout – that will only take you 10 to 20 minutes – to help maximize the results of Ozempic.

  • Walk 100 yards
  • 20 squats
  • Walk 100 yards
  • 20 side steps
  • Walk 100 yards
  • 20 calf raises
  • Walk 100 yards
  • 0:30 hamstring stretch
  • 0:30 calf stretch
  • 0:30 chest stretch
  • 0:30 back stretch

💪🔥Body Booster: Taking Ozempic or another weight loss drug will help you lose weight. But doing a combination of weight training, cardio, and stretching, for less than 20 minutes per day, can help you maximize your weight loss results.

Fitness & Workouts

10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer

anna-kaiser
Anna Kaiser
Leah Groth
By Leah GrothMay 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

There is some good news – and some bad – about weight loss drugs like ozempic. According to studies, the weekly jab will help you lose weight. However, research has also found that ozempic rebound weight gain is also real. According to a study in the Journal of Pharmacology and Therapeutics, the majority of people who take semaglutide gain most of the weight back within a year of stopping the medication. If you are on ozempic and want to keep the weight off, there is an effective way to do so: Exercise.

Anna Kaiser, global fitness leader and creator of the popular fitness brand, Anna Kaiser Studios, and personal trainer to stars like Kelly Ripa and Shakira has designed a sculpting workout you can do at home to not only help you maximize your ozempic results, but help you keep the weight off long after you are off the drug.

Related: 8 Essential Nutritious Foods That Actually Taste Amazing

Kaiser describes the workout as a “mix of Pilates and barre-inspired workouts with added functional bodyweight training,” she says. The goal of the workout is to sculpt your body, keeping the “most deconditioned muscles” – including inner/outer thighs, glutes, and the sides of your body – in mind. The workout pairs “muscular endurance with power to give you the most bang for your buck which gets you the quickest results when it comes to toning and strengthening,” she says. “You can always keep the heart rate and cardio moves low impact instead of jumping up high,” she explains. “You can keep your feet on the floor, or you can step side-by-side for jacks instead of jumping.”

She also encourages you to “really think about how they’re performing each of these exercises and not just getting through them.” This involves “going slower with a full range of motion” instead of “pushing the speed or trying to get through it as quickly as possible.”

Related: Achieve Your Dream Body With This Proven Workout and Meal Plan

All you need is a pair of 5 and 8-pound weights.

  1. Traveling Squat: Do this by squatting and walking the squat forward and back holding weights at chest for 30 seconds/
  2. The Dancer Deadlift: Do a grand plie center, aka sumo squat. Keeping your back flat, hinge forward center holding weights straight down (reaching to floor) while maintaining center sumo squat. Then return the body to center. Repeat slowly 8 times.
  3. Tap Backs: In chair pose, tap alternating leg back as you fly arms out to the side for 30 seconds.
  4. Warrior Challenge: Start in lateral warrior 2 and lunge into the right leg. Then, lean your upper body to the side, bringing your right hand to your right ankle and left arm to the ceiling. Return torso to warrior 2 position. Repeat 8 times.
  5. Take Off: Lateral lunge power press. Starting in the lateral right lung and holding weights, press off for a quick balance on the left leg, then return to the right lateral lunge. Repeat 15 times.
  6. Hold a Plank for 30 seconds.
  7. Warrior Challenge: Repeat on the left side, 8 times.
  8. Take Off: Repeat on the left side, 15 times.
  9. Twisted Tripod: Side plank to plank push up. Alternate sides. 5 to 10 times.
  10. Jumping Jacks or High Knees: 30 seconds.
Nutrition & Diet

3 Doctor-Approved Tips Boost Ozempic Results Within 14 Days

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 25, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling with weight loss can feel like an uphill battle, especially when traditional methods haven't delivered the results you've hoped for. Dr. Jennifer McCann, who is board-certified in both OB/GYN and Obesity Medicine, understands this challenge. "I've been helping women achieve their health optimization for over 12 years," says Dr. McCann, who specializes in complete women's care that incorporates total wellness including gynecology, hormonal status, and weight optimization. These practical tips can help you see enhanced results within just two weeks while using weight loss injections.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

What Exactly Are These Injections?

"These injections include medicine like semaglutide, otherwise known as Ozempic, and Mounjaro," Dr. McCann explains in her post. She notes that semaglutide has FDA approval specifically for weight loss in certain individuals, while Mounjaro is approved for type 2 diabetes but commonly used off-label for weight loss.

How Do They Work?

ozempic wegovyWegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

These medications work through multiple mechanisms to help you lose weight. "They work by inhibiting glucagon release, which is what makes you hungry. They decrease glucose production from the liver, delay gastric emptying, and decrease appetite," Dr. McCann explains. These combined effects lead to what she describes as "significant weight loss," particularly beneficial for people with limited mobility.

Are They Right For Everyone?

Close up of a female doctor filling up an application form while consulting patient​5. Skipping Follow-up AppointmentsShutterstock

Before trying these medications, Dr. McCann warns about important contraindications. "There are several contraindications listed by the manufacturers which include a personal or family history of thyroid cancer or other endocrine problems or cancers," she points out. Side effects can include digestive issues, though Dr. McCann mentions "most of these side effects go away or subside after taking these medicines for a few weeks."

RELATED: 20 Possible Ozempic Side Effects

Tip 1: Ditch The Soda Habit

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The first critical change Dr. McCann recommends is eliminating all sodas and sugary drinks from your diet. "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann warns. This stark fact makes cutting out these beverages non-negotiable for serious weight loss.

What About My Caffeine Fix?

a man person making latte art in a cup of coffee.​You’re Drinking Your CaloriesShutterstock

You don't have to give up caffeine entirely. "I'm not saying give up caffeine. If you still need caffeine, coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia," recommends Dr. McCann. She also suggests "a sugar-free skinny latte" as another good option.

Tip 2: Make Protein Your Priority

Grilled chicken breast with spice rub and lemon on a cutting board, sliced and wholeShutterstock

When it comes to eating while on these medications, Dr. McCann emphasizes one key nutrient above all. "Protein, protein, protein. Make sure that when you feel like eating, you get your protein, specifically lean protein," she advises.

Why Protein Matters So Much

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

Since these medications reduce your appetite, making every bite count becomes crucial. "If you don't take in enough protein, you will lose your muscle and you won't be able to burn as many calories as you did before losing that muscle," explains Dr. McCann. She adds that "protein increases your metabolism by increasing your muscle," creating a virtuous cycle for weight loss.

RELATED: What Happens to Your Body When You Stop Taking Ozempic

Tip 3: Just 20 Minutes Of Movement

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.​Create Your Workout FlowShutterstock

Exercise completes Dr. McCann's trifecta of weight loss boosters. "Exercise is very important for weight loss, for keeping the weight off, for losing it, for your cardiovascular health," she notes. There's also a mental health benefit: "It actually is a natural remedy for anxiety because it releases cortisol."

Starting Small Works

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gymShutterstock

You don't need to commit to lengthy gym sessions to see results. "If you're just starting out, 20 minutes four times a week through a high intensity training, something like HIIT classes, will be just fine," Dr. McCann recommends. This manageable approach makes starting an exercise routine less daunting.

What If I Have Physical Limitations?

Treadmill exercising - woman exercising on treadmill, getting tiredShutterstock

Dr. McCann acknowledges that not everyone can perform high-intensity exercise. "If you do have physical limitations, exercise is still important, but you may need to talk to a personal trainer to see what exercises that you specifically can do," she advises. The goal remains preserving muscle mass, which is crucial for metabolism.

RELATED: 20 Things to Avoid While on Ozempic

The Bigger Picture

Ozempic Insulin injection pen for diabetics and weight loss. Denmark - May 1, 2024​How to Make Evening Walks a HabitShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "Make sure to use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections," she concludes. This forward-thinking approach helps ensure your results last long after the medication period ends.

By implementing these three straightforward strategies—eliminating sugary drinks, prioritizing protein, and incorporating regular exercise—you can maximize your results while using weight loss injections like Ozempic and create sustainable habits for long-term success.

Fitness & Workouts

Cara Metz's 15-Minute Workout for Women 40+

Cara_Metz1
carametz_/Instagram
Leah Groth
By Leah GrothOct 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

If you don’t have an hour to devote to exercise every day, don’t stress. According to Cara Metz, a fitness trainer with over 20 years of experience and nearly 500,000 followers on Instagram, all you need is a quarter of that time. Metz specializes in 15-minute workouts, recently sharing one for her over 40 followers. “This 15-minute workout is perfect for women over 40! Why? Because you are super busy & a longer workout is not always possible,” she writes in the caption. Here is everything you need to know about the workout – including why 15 minutes is enough time.

Here Is Why Women Over 40 Need to Build Muscle

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

First Cara explains why women over 40 need to build muscle. She says that “your muscle mass is starting to diminish so you need to work at keeping your muscle & hopefully building more lean muscle!”

“15-minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15-minute workout,” she says.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Here Are the Exercises

1️⃣ Cross bicep curl

2️⃣ Tricep kickbacks & hold

3️⃣ Upright row & clean

4️⃣ Back to front & front drive

5️⃣ Stepping shoulder press

Get More Steps In with This 15-Minute Workout

In another post, she shares a 15-minute workout to get 1,500 steps in. “How many daily steps do you do? Do you struggle to get your steps in each day! Try this….Stick some music on, set a timer for 1 minute a move and let’s go!” she writes. Repeat twice.

  1. March
  2. Wide march
  3. In & out March
  4. Two side steps
  5. Rock step
  6. Box step
  7. Walk forward & back
  8. Let loose & boogie

RELATED: How to Debloat Your Belly Fast, According to an MD

This Is Why You Only Need 15 Minutes to Work Out

Mature woman, break and drinking with water, earphones or music on machine for workout or exercise at gym. Female person with smile for rest, mineral beverage or thirst after training at health clubShutterstock

“Why do you only workout for 15 minutes? Surely that is not enough? What else do you do? These are the questions I get all the time. The other question I get is how do I stay motivated?” she wrote in another post. “So motivation & just 15 minutes go hand in hand. Just 15 minutes allows me to stay consistent as the workout is finished before you know it! Motivation is fleeting, some days you are, some days you are not! Knowing that your workout is only 15 minutes means it’s so much easier to just get the job done! Consistency is the key to getting results. Dipping in and out of exercise and great nutrition is what causes yo-yo weight loss and dieting. Doing 15 minutes consistently and eating great food consistently is what gets results! Simple! This is what works for me and 1,000’s of women who workout with me each day!”

💪🔥Body Booster: Try to do a short but intense 15-minute workout every day for a week.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED: 20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED: What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.​Stress Leads to Belly FatShutterstock

Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.​HydrateShutterstock

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.