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        10 Things You Should Never Do While on Ozempic or Mounjaro
    Maximize your results and avoid common pitfalls with these expert tips.
By Christopher RobackApr 27, 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 

        Copyright Dr. Gerard Acloque/YouTube/Shutterstock
    
By Christopher RobackApr 27, 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 
Nutrition & Diet
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        3 Simple Tips to Burn More Fat on Ozempic and Mounjaro
    
Weight loss journeys can be challenging, even with powerful medications like Ozempic and Mounjaro. Many people start strong but struggle to maintain progress or experience unwanted side effects. Dr. Gerard Acloque, MD, a primary care physician who specializes in weight management, has seen numerous patients facing these exact challenges. His expertise reveals that most issues aren't due to medication failure but stem from avoidable mistakes. Read on to discover how to protect your progress and get the results you deserve.

                Don't Skip Meals
            
        While these medications reduce your appetite, Dr. Acloque warns that skipping meals completely can backfire. "This might sound counterintuitive, but skipping meals too often can actually lead to low energy, muscle loss, and binge eating later in the day, possibly causing you to overshoot your daily calorie intake goals," Dr. Acloque explains in his post. He adds that "Ozempic slows digestion and suppresses your appetite. It doesn't mean you no longer need balanced nutrition." Dr. Acloque recommends focusing on "smaller but well-balanced meals, not no meals at all" for sustainable results.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Prioritize Your Protein Intake
            
        ​6. Opt for Grilled, Baked, and Broiled Instead of FriedShutterstock"This is one of the biggest mistakes I see," says Dr. Acloque about insufficient protein consumption during weight loss. "If you're not eating enough protein while losing weight, you're almost guaranteed to lose more lean muscle than you need to, and that slows your metabolism over the long term." Dr. Acloque emphasizes that "Protein is key for preserving lean mass, keeping you full, and helping your body burn fat instead of muscle." He strongly advises "aim for about 30 to 40 grams of protein per meal, and this is a non-negotiable if you want long-term success. Prioritize protein."

                Don't Eliminate All Carbs
            
        ​Prebiotic Foods: Legumes (Lentils, Chickpeas)Shutterstock"Cutting out processed carbs, great, but cutting all carbs, including fiber-rich, slow-digesting, complex carbs like fruit, beans, lentils, and whole grains, that's a big mistake," warns Dr. Acloque. He explains that "Your body still needs carbohydrates, especially if you're strength training, active, or you just want to maintain your energy levels." Dr. Acloque points out that "these foods help regulate blood sugar and support your gut, both of which make GLP-1 medications work even better."

                Stay Hydrated
            
        Shutterstock"These medications can decrease your sense of thirst, just like they reduce your hunger," explains Dr. Acloque. "That means you could be walking around dehydrated without even realizing it." He cautions that "Even mild dehydration can make you feel tired, hungrier, and constipated." For optimal results, Dr. Acloque recommends "Aim for at least two to three liters of water per day, especially if you're experiencing nausea or sluggish digestion."
RELATED:20 Possible Ozempic Side Effects

                Don't Rely Solely on Medication
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock"Ozempic and Monjaro are tools, powerful tools, but they are not magic all by themselves," Dr. Acloque emphasizes. "You will still need to build healthy habits, move your body consistently, manage stress, get adequate sleep, and eat intentionally with respect to quality and quantity of what you are eating." He warns that "If you rely on the medication alone without changing your environment or your behaviors, your results will plateau before you reach your goal and often reverse when you stop taking the medications." Dr. Acloque suggests "think of the medication as a springboard. It helps you get started, but ultimately your habits while taking them determine whether you keep going."

                Avoid Greasy Foods After Dosing
            
        ​Animal Protein in the MorningShutterstock"Don't eat greasy fried foods right after your dose," Dr. Acloque strongly advises. "High fatty meals, especially right after an injection, can trigger or worsen GI symptoms." He recommends examining your diet if you experience post-injection nausea: "If you're getting sick after your shot, take a look at what you're eating that day. Light protein, rich meals with fiber tend to sit much better in the tummy." Dr. Acloque suggests you "Save the fried food for later on in the week if you absolutely positively have to have it, if at all."

                Continue Strength Training
            
        Shutterstock"Weight loss is great, but fat loss with muscle gain is what really changes your metabolism," Dr. Acloque stresses. He cautions that "If you're losing weight without strength training, there's a good chance a lot of that weight is muscle, for sure more than you want." Dr. Acloque explains that "Muscle burns more calories at rest, even supports insulin sensitivity and supports to help you maintain your results long-term." His clear directive: "Lift weights, even light weights to start if it's new to you and use bands, do body weight exercise. Do anything you have to do to get the resistance that you need to get, but whatever you do, don't skip this step."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Look Beyond the Scale
            
        Shutterstock"It's easy to get discouraged if the number on the scale doesn't move as fast as you would like or goes up after a workout or high-sodium meal," Dr. Acloque acknowledges, "but weight loss is not linear." He explains that "Water retention, muscle gain, and slow digestion all affect your day-to-day weight." Dr. Acloque recommends that "Along with your scale numbers, check how your clothes fit, how your energy feels, and how consistent your habits are. Ozempic is working, even if the scale doesn't show it every day." He encourages patients to remember that "Non-scale victories or NSVs are a great way to get positive feedback for your efforts."

                Don't Stop Too Early
            
        Shutterstock
"A lot of people start strong, they lose about 10 to 15 pounds, and then say, hey, okay, I'm good. But the real work actually starts after the first phase," Dr. Acloque points out. He explains that "That's where weight maintenance and habit building really come in and really get set at the very beginning of a lifestyle modification journey." Dr. Acloque warns that "If you stop your medication too early before you've built those habits, there's a good chance the weight comes back, and probably with a vengeance." His advice is clear: "Talk to your doctor, build a long-term plan. Don't quit just because the early results came fast."
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

                Build a Support System
            
        ​Build Your Support NetworkShutterstock"I get questioned a lot. Hey, doc, who is going to get the best results on Ozempic or Manjaro? Folks with a support group," says Dr. Acloque. He explains that successful patients are "not just relying on the medication, they're learning, staying accountable, and get support." Dr. Acloque has observed that people with support networks consistently achieve better outcomes, as they reinforce the habits that make these medications most effective and provide motivation during challenging periods of your weight management journey. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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        10 Things You Should Never Do While on Ozempic or Mounjaro
    
        Copyright Dr. Gerard Acloque/YouTube/Shutterstock
    
By Christopher RobackApr 27, 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.
Weight loss journeys can be challenging, even with powerful medications like Ozempic and Mounjaro. Many people start strong but struggle to maintain progress or experience unwanted side effects. Dr. Gerard Acloque, MD, a primary care physician who specializes in weight management, has seen numerous patients facing these exact challenges. His expertise reveals that most issues aren't due to medication failure but stem from avoidable mistakes. Read on to discover how to protect your progress and get the results you deserve.

                Don't Skip Meals
            
        While these medications reduce your appetite, Dr. Acloque warns that skipping meals completely can backfire. "This might sound counterintuitive, but skipping meals too often can actually lead to low energy, muscle loss, and binge eating later in the day, possibly causing you to overshoot your daily calorie intake goals," Dr. Acloque explains in his post. He adds that "Ozempic slows digestion and suppresses your appetite. It doesn't mean you no longer need balanced nutrition." Dr. Acloque recommends focusing on "smaller but well-balanced meals, not no meals at all" for sustainable results.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Prioritize Your Protein Intake
            
        ​6. Opt for Grilled, Baked, and Broiled Instead of FriedShutterstock"This is one of the biggest mistakes I see," says Dr. Acloque about insufficient protein consumption during weight loss. "If you're not eating enough protein while losing weight, you're almost guaranteed to lose more lean muscle than you need to, and that slows your metabolism over the long term." Dr. Acloque emphasizes that "Protein is key for preserving lean mass, keeping you full, and helping your body burn fat instead of muscle." He strongly advises "aim for about 30 to 40 grams of protein per meal, and this is a non-negotiable if you want long-term success. Prioritize protein."

                Don't Eliminate All Carbs
            
        ​Prebiotic Foods: Legumes (Lentils, Chickpeas)Shutterstock"Cutting out processed carbs, great, but cutting all carbs, including fiber-rich, slow-digesting, complex carbs like fruit, beans, lentils, and whole grains, that's a big mistake," warns Dr. Acloque. He explains that "Your body still needs carbohydrates, especially if you're strength training, active, or you just want to maintain your energy levels." Dr. Acloque points out that "these foods help regulate blood sugar and support your gut, both of which make GLP-1 medications work even better."

                Stay Hydrated
            
        Shutterstock"These medications can decrease your sense of thirst, just like they reduce your hunger," explains Dr. Acloque. "That means you could be walking around dehydrated without even realizing it." He cautions that "Even mild dehydration can make you feel tired, hungrier, and constipated." For optimal results, Dr. Acloque recommends "Aim for at least two to three liters of water per day, especially if you're experiencing nausea or sluggish digestion."
RELATED:20 Possible Ozempic Side Effects

                Don't Rely Solely on Medication
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock"Ozempic and Monjaro are tools, powerful tools, but they are not magic all by themselves," Dr. Acloque emphasizes. "You will still need to build healthy habits, move your body consistently, manage stress, get adequate sleep, and eat intentionally with respect to quality and quantity of what you are eating." He warns that "If you rely on the medication alone without changing your environment or your behaviors, your results will plateau before you reach your goal and often reverse when you stop taking the medications." Dr. Acloque suggests "think of the medication as a springboard. It helps you get started, but ultimately your habits while taking them determine whether you keep going."

                Avoid Greasy Foods After Dosing
            
        ​Animal Protein in the MorningShutterstock"Don't eat greasy fried foods right after your dose," Dr. Acloque strongly advises. "High fatty meals, especially right after an injection, can trigger or worsen GI symptoms." He recommends examining your diet if you experience post-injection nausea: "If you're getting sick after your shot, take a look at what you're eating that day. Light protein, rich meals with fiber tend to sit much better in the tummy." Dr. Acloque suggests you "Save the fried food for later on in the week if you absolutely positively have to have it, if at all."

                Continue Strength Training
            
        Shutterstock"Weight loss is great, but fat loss with muscle gain is what really changes your metabolism," Dr. Acloque stresses. He cautions that "If you're losing weight without strength training, there's a good chance a lot of that weight is muscle, for sure more than you want." Dr. Acloque explains that "Muscle burns more calories at rest, even supports insulin sensitivity and supports to help you maintain your results long-term." His clear directive: "Lift weights, even light weights to start if it's new to you and use bands, do body weight exercise. Do anything you have to do to get the resistance that you need to get, but whatever you do, don't skip this step."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Look Beyond the Scale
            
        Shutterstock"It's easy to get discouraged if the number on the scale doesn't move as fast as you would like or goes up after a workout or high-sodium meal," Dr. Acloque acknowledges, "but weight loss is not linear." He explains that "Water retention, muscle gain, and slow digestion all affect your day-to-day weight." Dr. Acloque recommends that "Along with your scale numbers, check how your clothes fit, how your energy feels, and how consistent your habits are. Ozempic is working, even if the scale doesn't show it every day." He encourages patients to remember that "Non-scale victories or NSVs are a great way to get positive feedback for your efforts."

                Don't Stop Too Early
            
        Shutterstock
"A lot of people start strong, they lose about 10 to 15 pounds, and then say, hey, okay, I'm good. But the real work actually starts after the first phase," Dr. Acloque points out. He explains that "That's where weight maintenance and habit building really come in and really get set at the very beginning of a lifestyle modification journey." Dr. Acloque warns that "If you stop your medication too early before you've built those habits, there's a good chance the weight comes back, and probably with a vengeance." His advice is clear: "Talk to your doctor, build a long-term plan. Don't quit just because the early results came fast."
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

                Build a Support System
            
        ​Build Your Support NetworkShutterstock"I get questioned a lot. Hey, doc, who is going to get the best results on Ozempic or Manjaro? Folks with a support group," says Dr. Acloque. He explains that successful patients are "not just relying on the medication, they're learning, staying accountable, and get support." Dr. Acloque has observed that people with support networks consistently achieve better outcomes, as they reinforce the habits that make these medications most effective and provide motivation during challenging periods of your weight management journey. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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✓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.
Have you ever wondered why some foods make you feel worse when taking weight loss medications? You're not alone. Millions of patients on Ozempic and Mounjaro struggle with finding the right diet balance. Here's your comprehensive guide to eating well while on these medications.
Dr. Ahmet Ergin, founder of the SugarMD YouTube channel, is a distinguished endocrinologist specializing in diabetes and metabolism. With years of clinical experience prescribing these medications, Dr. Ergin shares essential insights about managing your diet while on Ozempic and Mounjaro. Read on to discover which foods to embrace and which to avoid for optimal results.

                Understanding Your New Relationship with Food
            
        "Your plate isn't just a source of nutrients anymore. It has to be a delicate balance wheel for your blood sugar levels," Dr. Ergin explains in his post. When you're on Ozempic or Mounjaro, managing diabetes becomes less of a walk in the park and more of a mindful trek through an intricate maze of dietary choices.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Embrace the Fiber-Filled Champions
            
        ShutterstockThink of fiber-rich fruits as your dietary oasis. Dr. Ergin recommends focusing on "superstars like berries, apples, and pears." These fruits pack powerful fiber that champions steady digestion and helps maintain stable blood sugar levels. "Each nibble comes packed with fiber goodness," Dr. Ergin notes, emphasizing their importance in your daily diet.

                The Power of Green Guardians
            
        ShutterstockLeafy greens aren't just plate decorations – they're your nutritional shields. "Think about spinach and kale. They're like sentinels standing firm," Dr. Ergin explains. These vegetables are rich in alpha-lipoic acid and benfotiamine, making them crucial allies in blood sugar management, especially when medications are working their way through your system.

                Lean Proteins: Your Trusty Sidekicks
            
        ShutterstockDr. Ergin emphasizes that proteins like chicken breast, tofu, and lentils are essential companions on your health journey. "They help your body skip out on dramatic blood sugar spikes and keep your tummy full," he shares. These proteins support muscle maintenance and keep your metabolism active while preventing unexpected cravings.
RELATED:20 Possible Ozempic Side Effects

                Fatty Foods: Your First Warning
            
        Shutterstock"Fatty foods are like tempests in the tranquil sea," warns Dr. Ergin. When combined with Ozempic or Mounjaro, high-fat foods can trigger digestive issues and make the medication's side effects more pronounced. This can lead to increased nausea and delayed stomach emptying.

                Spicy Foods: A Hidden Challenge
            
        ShutterstockDr. Ergin cautions against spicy foods while on these medications. They can intensify gastrointestinal side effects and potentially trigger acid reflux, which may be more severe when combined with Ozempic or Mounjaro's effects on digestion.

                Junk Foods: The Triple Threat
            
        ShutterstockAccording to Dr. Ergin, processed junk foods pose multiple challenges. They often combine high fat, excessive sugar, and artificial ingredients that can not only trigger side effects but also work against the medication's intended benefits. These foods can lead to unstable blood sugar levels and increased digestive discomfort.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                The Role of Supplements in Your Journey
            
        ShutterstockWhile discussing supplementation, Dr. Ergin clarifies: "It's not about replacing your medication or justifying poor dietary choices." He emphasizes that supplements should complement, not replace, a healthy diet and prescribed medications. "That's why we call them Nutraceuticals, not Pharmaceuticals," he adds, highlighting their supportive role.

                Creating Your Personal Strategy
            
        ShutterstockSuccess with these medications requires a personalized approach. "Your path to wellness is unique," Dr. Ergin states, recommending working with healthcare providers to develop an individualized plan. He suggests using available resources like the SugarMD app for additional support and guidance.
RELATED:20 Things to Avoid While on Ozempic

                The Long-Term Perspective
            
        Shutterstock"You are not just eating to fill your stomach. You are dining to nourish your life story," Dr. Ergin reminds us. This perspective shift is crucial for long-term success with these medications. Take it one meal at a time, focusing on progress rather than perfection.
Remember, managing your diet while on Ozempic or Mounjaro isn't just about avoiding side effects – it's about optimizing your treatment results and improving your overall health. With patience and the right food choices, you can create a sustainable eating plan that works in harmony with your medication. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        3 Mistakes People Make When Stopping Ozempic
    
        Copyright SELFPrinciple/YouTube/Shutterstock
    
By Christopher RobackFeb 13, 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 
If you're one of the millions taking GLP-1 medications like Ozempic or Wegovy, you might be wondering what happens when it's time to stop. The answer is more complex than most people realize. According to obesity medicine specialistSean Hashmi, MD, MS, FASN, recent CDC data shows concerning trends. "The obesity rates haven't really gone up overall, but in women, unfortunately, the rates have increased," he notes. Even more concerning, "severe obesity rates increased from 8% in 2013-2014 to about 10% already." Understanding how to stop these medications safely has never been more critical.

                Why Stopping Matters
            
        " Weight loss is actually harder than quitting smoking, alcohol, or drugs," Dr. Hashmi explains in his post. This difficulty is reflected in the statistics. Among people with only a high school education, around 45% fall into the obese criteria, compared to 32% for those with a college education or higher. "Nobody is spared from the obesity epidemic," he emphasizes.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                How These Drugs Work
            
        ​How to Make Evening Walks a HabitShutterstockBefore understanding the mistakes, it's important to know how these medications function. "Weight loss drugs work by blocking your appetite signal in the brain," Dr. Hashmi explains. "They can also delay food passing through your stomach. But your body does not change its physiology to say, 'well, you know what? I'm all fixed now.'"

                Mistake 1: Stopping Too Quickly
            
        Shutterstock"You don't want to abruptly stop the drug," Dr. Hashmi warns, "because if you stop it right away while on the main dose, you're going to put that weight back on really, really quickly." The research is clear on this point. The Step 1 trial found that patients who discontinued Wegovy regained 11.6% of their initial 14.9% weight loss within just one year.

                What Research Shows
            
        ShutterstockMultiple studies confirm this pattern. In the Step 4 trial, "people who stayed on the drug for another 48 weeks continued to lose weight, an additional 7.9% on average," explains Dr. Hashmi. "But those who stopped ended up regaining 6.9% of what they'd lost." The Surmount 4 study showed similar results with newer medications like tirzepatide, where patients regained 14% of their initial 21% weight loss after stopping.
RELATED:20 Possible Ozempic Side Effects

                The Right Way to Stop
            
        ShutterstockInstead of stopping suddenly, Dr. Hashmi recommends a gradual approach: "We try to go slowly, sometimes even at the same pace as we were titrating up. Every four weeks, we're dropping the dose down." For some patients, he adds, "as we slow down the dosage of the injections, we will add some of the older oral drugs where we have a lot more safety data."

                 Mistake 2: Not Having a Lifestyle Plan
            
        Shutterstock"If you don't have the lifestyle component, none of this is going to work," Dr. Hashmi emphasizes. Many patients focus solely on the medication without developing sustainable eating habits. "In our clinical practice, what I end up seeing is patients, if they don't follow the intense lifestyle that we put them on, they can learn to overcome the effects of Ozempic, Wegovy, Saxenda, tirzepatide very easily."

                The Problem With Cheat Meals
            
        ShutterstockDr. Hashmi warns about the danger of occasional indulgences: "Simply by having, quote-unquote, cheat meals. Every time you give yourself that high-sugar food, that instant gratification, the first few times you're like, 'ah, you know, I feel nauseous.' But over time, it gets easier and easier to do it."

                 Building Better Habits
            
        ShutterstockThe solution lies in whole food choices. "When I have my salad with avocado for lunch, the total calories are so low compared to what I used to eat before, which was in the thousands and I didn't even know it," Dr. Hashmi shares. He particularly warns against liquid calories: "Nature had millions of years to perfect food, just the right amount of fiber, nutrients, and water. When we blend food, all that sugar gets absorbed very quickly."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Mistake 3: Relying on Quick Fixes
            
        ShutterstockMany patients turn to artificial sweeteners when stopping GLP-1 medications. "When you turn to alternative sugars like Splenda, Stevia, or monk fruit, you're dealing with sweetness levels that are 200 to 600 times that of sugar," Dr. Hashmi warns. "You're not helping your cravings for sugar. In fact, the data shows you're going to get insulin resistance and damage your gut microbiome."

                The Truth About Sugar Alternatives
            
        Shutterstock
The impact of artificial sweeteners goes beyond just cravings. "In rat studies, what the data shows is if you give them alternative sweeteners, they will end up eating more of their chow because it stimulates your appetite," Dr. Hashmi explains. "That zero-calorie stuff that you think is no calories, but you get to have your sweetness—there is no free lunch."

                Creating a Sustainable Routine
            
        Shutterstock"Make your eating as planned and boring as possible," Dr. Hashmi advises. "I know it sounds crazy, but the more you have to make decisions, the more likely you are to fail." He practices what he preaches: "I literally go to the same place for lunch. I order the same thing every day. I've been doing it for more than 10 years."

                 The Importance of Medical Support
            
        Shutterstock
"You have to make sure that you're ready and you want to find a doctor who will work with you," says Dr. Hashmi. "Find a provider who is your partner and not somebody who's blaming you or is angry or is making it so that everything is your fault. You're going to have good days, you're going to have bad days."
RELATED:20 Things to Avoid While on Ozempic

                 Understanding Health Disparities
            
        ShutterstockDr. Hashmi acknowledges the role of socioeconomic factors: "A lot of people who come from very poor backgrounds, like I did, have to work all sorts of crazy jobs. Look, my story is I ate Taco Bell like crazy... because when you got 50 cents or you got a dollar in your pocket, this is what you end up doing."

                 Planning for Long-Term Success
            
        Shutterstock"This is a lifelong commitment," Dr. Hashmi concludes. "If you're going to go off these medications, don't go cold turkey. Slowly go off of them and have a plan. What are you going to do about cravings? The more you've planned, the easier it is to succeed." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        8 Things You Should Never Do While on GLP-1 Meds
    
        Shutterstock
    
By Ferozan MastSep 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓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.
Are you taking—or considering taking—drugs to help with weight loss or type 2 diabetes? GLP-1 meds like Ozempic, Wegovy, and Monjaro can be very expensive, with or without a prescription. The last thing you want to do is continue behaviors or habits that may stop the meds from doing what they’re supposed to, costing you time, money, and health. Here are key things never to do while on GLP-1 meds.
Not Changing Unhealthy Lifestyle
Shutterstock
Not changing your lifestyle may undermine the GLP-1 meds’ efficacy. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”
Big Portions
Shutterstock
One of the ways GLP-1 meds work is to keep food in the stomach for longer—so be mindful of portions. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber, and adequate fluid intake.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic
No Exercise
Shutterstock
Losing weight quickly by doing exercise may prevent you from losing lean muscle mass. Incorporate regular exercise into your routine, walk as much as possible, and try strength training to build muscle.
RELATED:I'm 52, and These 3 Tips Helped Me Shed 40+ Pounds in 6 Months
High Carb, High Fat Foods
Shutterstock
Be careful of too many high-carb, high-fat foods while taking GLP-1 meds. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.
Be Monitored By an Expert
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Always talk to a medical professional before taking GLP-1 meds—especially with the risk of serious side effects. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”
RELATED:20 Possible Ozempic Side Effects
Too Much Sugar
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It’s not advisable to have lots of sugar while taking GLP-1 meds, Novo Nordisk, the maker of Ozempic and Wegovy, warns. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication.”
Drinking Too Much Alcohol
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Watch your alcohol intake while taking GLP-1 meds—it may undermine your weight loss. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”
RELATED:10 Worst Foods to Eat After Your Workout
No Long-Term Goals
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Don’t treat GLP-1 meds like a quick fix—taking them should be part of a long-term strategy to overhaul your health and your weight. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips
    
Copyright Mindy in Oregon/YouTube
By Christopher RobackDec 06, 2024
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.
We've all tried different ways to lose weight, often feeling frustrated when results don't match our efforts. When medication wasn't working for Mindy, a stepmom from Oregon, she decided to try Mounjaro. Now, after seven months on the medication, she's sharing her complete experience – from managing side effects to achieving real results – to help others make informed decisions about their own journey.
After finding limited success with phentermine, Mindy discovered Mounjaro through coworkers who were seeing results. Her candid account covers everything from practical injection tips to managing side effects. Here's what she learned during her seven-month journey to losing 25 pounds.
Getting Started: The First Steps"My doctor stopped me using phentermine since I wasn't really losing weight on it," Mindy explains in her post. After seeing others' success, she inquired about Mounjaro. "Luckily through my hospital job, there was no prior authorization needed and it was a $10 copay for a month's supply." She started at the lowest dose of 0.5mg weekly injections, later increasing to 2.5mg, and eventually to 7.5mg.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Key Tip: Managing the Side EffectsShutterstock
The transition wasn't always smooth. "The worst of it was nausea and vomiting, wanting to vomit all the time," Mindy reveals. She experienced "vomiting, diarrhea, decreased appetite, heartburn, bloating, belching, constipation, fatigue, hypoglycemia." Her solution? "I had to ask for an anti-nausea medication, which was a lifesaver." The generic Zofran (ondansetron) helped significantly: "It's just a little small tablet that you put under your tongue and it dissolves and it stops you from wanting to throw up."
Essential Guide: How to Do the InjectionsShutterstock
"I had never injected myself with anything ever before. This was kind of scary for me," Mindy shares. Her key advice: "You're supposed to take the needle side and gently lay it on the skin." She warns against common mistakes: "Instead of putting it flush to your arm and just lightly, he decided to push down into the fat... it was really painful because you're not supposed to put it that deep."
Understanding Appetite ChangesShutterstock
The impact on appetite was immediate: "You just immediately after your injection, your appetite decreases later that day," Mindy notes. "You don't have the cravings you would once have... my normal sugar cravings, my craving for ice cream, I'm just like whatever." However, she emphasizes the importance of maintaining some food intake: "I kind of told myself, I better. I got to eat something. I don't want to go into that whole, your body's going to think you're starving mode."
RELATED: Coach Reveals Why You Will Never Burn Fat Until You Get These 4 Habits Right
Smart Meal Planning TipsShutterstock
Mindy adapted her eating habits to work with the medication: "When I was working, I would bring a lunch. It was just really small – three boiled eggs, little bit of salt and a yogurt and maybe some crackers if I needed it." She noticed evening appetite changes: "Come dinnertime, I don't care what we eat, I don't care how much I eat. I'm not usually hungry."
The Results TimelineShutterstock
"In seven months, I've lost 25 pounds," Mindy reports. Breaking down her progress, she shares: "I had lost 16 pounds in three months, which I was so grateful for. I wasn't watching the scale at all... I knew that was just going to worry me more and just freak me out."
Creating New HabitsShutterstock
To manage cravings and stay occupied, Mindy found creative alternatives: "I design coloring books and I sell them on Amazon. It's so fun. If I'm really into the coloring book that I'm doing, I don't even want to stop to find sweets." This replaced her previous routine of "having ice cream on the couch watching YouTube videos."
Long-Term Success StrategyShutterstock
For sustainable results, Mindy's doctor suggested "taking one shot every other two weeks because of the bad side effects." She found that while exercise wasn't essential for her weight loss, her doctor noted that "it would probably have been a lot more" with regular physical activity. She discovered The Body Project on YouTube, appreciating that "there's super beginner level... he takes breaks, acting like he needs a break, but he really doesn't."
What Is Mounjaro?Shutterstock
As obesity nursing specialist Karen Schulz, MSN, CNS, explains, "We're at an exciting time in medical history. Medications are quickly becoming available that change the metabolic pathways that keep people with obesity from achieving a healthy weight." Mounjaro (generic name tirzepatide) is an injectable medication that works by targeting two hormones: GLP-1 and glucose-dependent insulinotropic polypeptide. "At its core, Mounjaro changes how your body reacts to food," Schulz notes. "It makes you fuller faster and alters your blood sugar levels."
RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them
Benefits Beyond Weight LossShutterstock
Research shows impressive results with Mounjaro. In a study of more than 2,500 adults with obesity, people taking 5 milligrams of Mounjaro for 72 weeks lost 15% of their body weight on average. Higher doses led to even more weight loss. As Schulz emphasizes, "When you see a medication have these impressive weight loss effects, it only makes sense to prescribe them to treat the disease of obesity. Obesity is one of the most common chronic conditions in the United States. And it causes a cascade of health problems for people. Medications like Mounjaro are a game-changer to help people live healthier lives."
Understanding Potential Side EffectsShutterstock/Prostock-studio
As Mindy's experience shows, side effects can be significant but manageable. Common side effects include nausea, vomiting, diarrhea, decreased appetite, heartburn, bloating, and fatigue. However, working with your doctor to manage these effects, such as getting anti-nausea medication when needed, can make the journey more comfortable. It's important to note that side effects often increase with higher doses, so careful monitoring with your healthcare provider is essential.
Is Mounjaro Right for You?Shutterstock
"Mounjaro and similar medications are long-term treatments. When you stop taking the medication, it's likely you'll regain any lost weight," Schulz explains. It's not meant for people looking to lose a few pounds quickly. Instead, it's designed for those living with obesity or diabetes who haven't found success with diet and exercise alone. The medication works best when combined with lifestyle changes, as Mindy's story demonstrates.
What You Should Know Before StartingShutterstock
Mounjaro requires a prescription and regular medical supervision. While it's FDA-approved for Type 2 diabetes, many doctors prescribe it "off-label" for weight loss. The medication is part of a long-term treatment plan, not a quick fix. Cost and insurance coverage can vary significantly, so it's important to check with your insurance provider. As Mindy's experience shows, success often comes from combining the medication with sustainable lifestyle changes and having realistic expectations about both results and side effects.
RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38
What You Should Know Before StartingShutterstock
The key takeaway from both medical experts and real experiences like Mindy's is that Mounjaro can be an effective tool for weight loss when used appropriately and under proper medical supervision. While it requires commitment and patience, the results can be significant for those who are good candidates for the medication. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        Get Flat Abs Fast with These 7 Core Exercises
    
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By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Do you want flat abs by summer? Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. “As a trainer, I frequently receive inquiries about the most effective core exercises for achieving real results. Through years of experience and experimentation with various movements, I have identified seven core exercises that consistently produce strong, functional midsections for my clients and myself,” she tells Body Network. “These exercises are well-founded in their effectiveness, which is why they have become a staple in my training programs.”

                Low Back Raises Using a Core Ball
            
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“This one’s a game-changer for your posterior chain,” Rodriquez promises. “By placing the core ball under your hips and performing controlled low back raises, you’re strengthening your erector spinae and teaching your core to stabilize through a full range of motion. It’s especially great for people who sit a lot or struggle with low back pain.”

                Pure Steel Ab Roller Plank Rollouts
            
        ​Ab Wheel RolloutsShutterstock“If you aspire to unlock deep core engagement, AB rollouts are your pathway to strength,” Rodriquez maintains. “Starting from a plank position, every roll out ignites your core, activating the rectus abdominis, the transverse, and even your lats. Embrace these powerful movements as they build control, tension, and serious core strength, empowering you to reach your fitness goals.”

                Dumbbell Side Bends
            
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Dumbbell Side Bends are a “straightforward yet highly effective exercise focusing on the oblique muscles,” says Rodriquez. “These muscles are vital in providing rotational strength and stabilizing the spine. To reap the benefits of this exercise, it’s essential to maintain proper form. Perform the movement slowly and ensure your torso remains upright, avoiding forward or backward leaning.”

                Lying Leg Raises from the Floor
            
        ​Leg RaisesShutterstock“Lying leg raises are a fundamental exercise known for their effectiveness. They specifically target the lower abdominal muscles while enhancing the hip flexors' strength,” says Rodriquez. “To ensure safety and to optimize core activation during this exercise, it is crucial to maintain the lower back pressed against the floor, which helps to prevent strain.”

                GHD Low Back Raises
            
        “Glute-ham developers (GHD) are highly effective equipment for developing the posterior chain,” Rodriquez maintains. “Performing low back raises on the GHD enhances the strength of the lumbar spine and glutes and promotes a strong and stable core from the back to the front. This combination of benefits contributes to better overall performance and injury prevention.”

                Plank Hip Twists
            
        ​9. Side-Lying Hip LiftsShutterstockIncorporating a dynamic twist into your plank exercise adds a new element to the traditional movement, according to Rodriquez. “By rotating your hips side-to-side, you effectively engage your oblique muscles while training your core to stabilize during motion. This is essential for athletes and individuals looking to enhance their overall functional movement in daily activities,” she says. 

                V-Ups
            
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“V-ups are an effective exercise for engaging both the upper and lower abdominal muscles simultaneously. In addition to strengthening the core, they also challenge coordination and flexibility. While they can be challenging, incorporating V-ups into your regular workout routine can significantly enhance core strength, resulting in a more toned and responsive midsection.
Integrating these activities into your weekly routine 2 to 3 times can lead to noticeable improvements in your strength and stability. This will enhance your performance in various physical activities, including lifting, running, and daily movements. Remember, a strong core contributes to a strong overall body,” Rodriquez concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        8 Weight Loss Secrets One Personal Trainer Wishes She Knew Sooner
    
        Coach Finally Dropped Belly Fat at 39 When She Fixed These 4 Habits
    
        Copyright hwfit/Instagram
    
By Leah SuzanneApr 26, 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.
Have you tried all the weight loss fads and want a plan that works? Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. Over the years, she has tried out all the trends and can report back the secrets to weight loss success, revealing them in a new social media post. “8 weight loss essentials that took me years to learn,” she writes. 

                Walk Daily
            
View this post on Instagram
A post shared by Hannah White | PT & Fat Loss Coach (@hwfit)
“Aim for 8-10K steps per day,” White says. “It’s too hot/cold outside” isn’t an excuse, she adds. “Walk on a treadmill, a walking pad, around a shopping centre, a supermarket, around your home, or on the spot at home.”

                Manage Stress
            
        ShutterstockNext up, tackle stress. “Managing stress can reduce stress-eating. Download Headspace or a similar app and get to work,” she says.

                Sleep More
            
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Make sure to get enough rest. “More sleep = less hunger. The easiest way to get more sleep is to go to bed earlier. And stop using your f#€king phone in bed - it’s ruining your sleep quality!” she writes.

                Design Your Diet Around Nutritious Food
            
        ​A Test of Mental ResilienceShutterstock“Get 80% or more of calories from nutritious food, and the remaining from ‘less nutritious’ food,” she suggests. “This teaches you no food is good or bad, which gives you far more calorie control over what and how much you eat.”

                Don’t Undereat
            
        ShutterstockMake sure you are eating enough. “Unless you’re 100lbs, 1,200 calories isn’t enough. Undereating leads to overeating, so stop that now,” she says. “For weight loss, eat in a moderate calorie deficit of around 15-20% depending on how much fat you’ve got to lose.”

                Lift Weights
            
        Shutterstock“You need to lift weights,” she continues. “And I mean heavy weights, not the 5kg or 10lb dumbbells you use in that class you go to or in the videos you follow along to. Those things are basically cardio anyway. Lifting weights will build muscle, which is an ESSENTIAL part of sustained fat loss along with achieving that ‘toned’ look you’re after.”

                Limit Alcohol and Hydrate
            
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“Alcohol wrecks sleep quality, so limit your intake. Water will make you feel more awake and like you have more energy, which makes it more likely you’ll get up and move around. If your pee is dark orange, you need more water. If it’s a pale straw colour, you’re good,” she says.

                Make Sure You Are Eating Enough Protein and Fiber
            
        Copyright hwfit/Instagram
“Protein reduces hunger and prevents muscle loss. Around 2 grams per kilogram of bodyweight daily is a good aim. The fibre in fruit and veggies makes you feel full, not to mention the health benefits of it. Women need around 20-25g per day, and men need around 30-35g per day. Most people undereat protein and fibre - make the effort to increase your intake,” she suggests. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        5 Strength Exercises That Build Muscle Without Lifting Weights
    
        Copyright mramericajasonkozma/Instagram/Shutterstock
    
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓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.
Most health experts, including the Mayo Clinic, recommend strength training as an effective form of exercise to help reduce body fat, preserve and build lean muscle mass, and burn calories more efficiently. Many exercises involve lifting weights of some sort, ranging from free weights and barbells to kettlebells and ankle weights. However, you don’t need to lift weights to use muscle—you can use bodyweight. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer at High Performance Personal Training, to come up with a handful of strength training exercises that build muscle without requiring any weights. Here are his top 5 strength moves. 

                Push-Ups
            
        ShutterstockThe first exercise he recommends to build muscle without lifting weights? The classic push-up.
How to do it: Start in a plank position with hands under shoulders. Lower your body until your chest is just above the floor, then push back up.
What it works: Chest, shoulders, triceps, and core.

                Bodyweight Squats
            
        ShutterstockHe is also a fan of bodyweight squats, which require no added weight.
How to do it: Stand with feet shoulder-width apart. Lower your hips as if sitting into a chair, then stand back up.
What it works: Quads, hamstrings, glutes, and core.

                Glute Bridges
            
        ​5. Glute BridgesShutterstockGlute bridges are another effective exercise that doesn’t involve lifting weights.
How to do it: Lie on your back with knees bent and feet flat. Press through your heels to lift your hips up, then lower back down.
What it works: Glutes, hamstrings, and lower back.

                Plank Holds
            
        ShutterstockHe also recommends a variation of the plank, plank golds.
How to do it: Hold a straight-body position on your forearms and toes, keeping your core tight and hips level.
What it works: Core, shoulders, and back.

                Wall Sits
            
        ​2. Wall Angel SquatsShutterstockThe final bodyweight exercise he recommends? Wall sits.
How to do it: Lean against a wall and slide down until your knees are at a 90-degree angle. Hold for 30–60 seconds.
What it works: Quads, hamstrings, glutes, and endurance.
 And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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