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I Lost 120 Pounds in a Year by Walking. Here’s How Many Steps You Need to Do to Lose. 

This is how you can maximize fat burn.

Leah Groth
By Leah GrothJul 19, 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.

LouisesJourneyxo
YouTube/@LouisesJourneyxo
Leah Groth
By Leah GrothJul 19, 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.

Fitness & Workouts

Do you want to lose over 100 pounds – one step at a time? Louise (@LouisesJourneyxo) is a weight loss warrior and influencer who lost a whopping 120 pounds and completely transformed her body. In her many viral videos, she details exactly how she did it via natural methods, including changing her approach to diet and exercise. In one of them, she reveals her go-to workout, walking, and offers tips on how to lose weight with the workout. “Today I'm gonna be telling you exactly why walking is one of the best exercises for weight loss and exactly how you can get started in walking, how walking has actually benefited me, and how many steps you should actually get a day to lose weight,” she says.

Walking Is Low Impact, So You Can Do It Longer Than Running

One reason why “walking is one of the best exercises is because it's a low impact cardio instead of running, which you might not be able to do for a longer period of time, most people can't,” she says. “You can do it for a long time, so you can actually burn more calories than you can run in because you just can't run for that period of time.”

It’s Easy on Your Joints

Modern rehabilitation physiotherapyShutterstock

“It's also really good on your joints,” Louise says. “For example, when you are really overweight, you don't wanna be doing jumping movements or anything like that. It puts too much pressure on your joints. You can injure yourself. You can damage your knees.”

It Promotes Heart Health

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

Other health benefits include cardiovascular. It also “helps improve your cardiovascular health, helps you control diabetes and your cholesterol,” she says.

It’s Easy and Convenient

Healthy lifestyle concept. Dark-skinned millennial couple doing outdoor sports together, the man and woman walk through a park in autumn, the black girl with braids carries a bottle of water.Shutterstock

Another reason walking is great? “It's easy and one of the most convenient exercises to do,” she says. Even if you have kids, you can take them to the park and walk around.

RELATED:4 Simple Truths to Stay Fit in Your 50s

Tip 1: Gradually Increase Activity

Running Women walking in CountryShutterstock

Louise recommends starting small and working your way up. She admits that when she was obese and first started, she could only walk for five to 10 minutes. “If you gradually increase your activity, increase the amount of walking you do, you can get there,” she says. “Now I can walk for basically ever. I feel like I can literally walk forever. I don't need to stop. Very rarely do I need to sit down or anything. I can probably do about 20,000 steps about actually feeling tired, which is pretty amazing. And that has been within a year.”

Tip 2: Track Your Steps

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

She also recommends using a fitness tracker. “A few months into my losing weight, I decided to get a Fitbit just to track my steps and actually see how active I am and how many steps I'm getting a day. And that really, really did encourage me to increase my activity and go for walks,” she says.

Tip 3: Don’t Be Discouraged

Two women in their 30s talking a walk or jog together in the outdoors.Shutterstock

While most experts recommend walking 10,000 steps a day, don’t be discouraged. However, keep working toward your goal. “Don't be discouraged by thinking that you have to get to 10,000 steps a day because you don't. If you are someone who doesn't even get a thousand steps a day, you can't expect to then aim for 10,000 steps a day. It's just not sustainable. It's not realistic for you. What is important is just increasing your steps by a little bit. So what you can do is you can get a fitness tracker to help you know, track your steps, see how many steps you are getting a day, and then just increase it.”

RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat

Tip 4: Aim to Walk Daily

Woman exercise walking in the park listening to music with headphoneShutterstock

“Or you can just aim to go for a walk every single day, and that will really, really help. Any activity, any extra walking or activity, will help you burn calories and help you get into a calorie deficit, which will help you lose weight,” Louise explains. “That's the secret. Just move your body more. So what you can do is just make sure that you're going for a 20 to 30-minute walk at least every single day. If you can't manage a 20 to 30-minute walk, start off with five, 10 minutes, whatever you can do, start off with that and just gradually increase it. If you can't do a 30-minute walk, you can split your walks up into free 10-minute walks a day. You can go for a walk in the morning and then in the afternoon go for a 10-minute walk and then a 10-minute walk in the evening. It does not matter when you go for a walk.”

Tip 5: Walk After a Meal

Sporty woman tying shoelace on running shoes before practice. Female athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

“Some people say that you should walk fast or walk after a meal. It doesn't matter. It still burns calories. But walking after you've eaten a meal really does help with digestion. So that is something you might wanna consider,” Louise says. However, “it doesn't matter in terms of burning calories, burning fat,” she adds. “Just move your body and walk.”

Tip 6: Take the Stairs

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

“Another tip is to just move your body more,” says Louise. For example, take the stairs instead of the elevator. “Park further away. Walk to the shops instead of driving your car. Use your car as little as possible.”

RELATED:10 Best High-Protein Foods for Weight Loss

Tip 7: Walk When You Are Stressed

Portrait of stressed young housewife in modern kitchenShutterstock

Walking is “a great stress relief” and “helps you manage mental health,” says Louise. If you're stressed, “go for a walk,” she says. “When in doubt, walk.”

Tip 8: Walk with Others or Your Pets

Mature Couple On Autumn Walk With LabradorShutterstock

Louise also recommends making walking a group activity. “Anyone can go and walk. If you've got a dog, go take them for the most walks they've ever been on in their life. Daily walks every single day. Your dog will love you even more for it, I promise,” she says. “You got kids, take them out to the park, go for walks. Get the whole family healthy.”

Tip 9: Eat in a Calorie Deficit

Diet,,Dieting,Hand,Of,Asian,Young,Woman,,Girl,Write,DietShutterstock

Next, “eat in a calorie deficit, eat healthy, eat balanced,” Louise says. “Don't cut anything out. Moderation is key.”

RELATED:I Dropped 6 Dress Sizes in a Year by Making These Simple Changes

There Is Evidence Backing Up Her Claims

Woman walking cross country and trail in autumn forestShutterstock

There is a lot of scientific evidence supporting Louise’s claims. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. As for walking on an incline, it burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface. social media. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

cardiosustainable weight losslose weight fastwalkingweight losssuccess stories & transformationsprotein

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Fitness & Workouts

I Lost 120 Pounds in a Year by Walking. Here’s How Many Steps You Need to Do to Lose. 

LouisesJourneyxo
YouTube/@LouisesJourneyxo
Leah Groth
By Leah GrothJul 19, 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.

Do you want to lose over 100 pounds – one step at a time? Louise (@LouisesJourneyxo) is a weight loss warrior and influencer who lost a whopping 120 pounds and completely transformed her body. In her many viral videos, she details exactly how she did it via natural methods, including changing her approach to diet and exercise. In one of them, she reveals her go-to workout, walking, and offers tips on how to lose weight with the workout. “Today I'm gonna be telling you exactly why walking is one of the best exercises for weight loss and exactly how you can get started in walking, how walking has actually benefited me, and how many steps you should actually get a day to lose weight,” she says.

Walking Is Low Impact, So You Can Do It Longer Than Running

One reason why “walking is one of the best exercises is because it's a low impact cardio instead of running, which you might not be able to do for a longer period of time, most people can't,” she says. “You can do it for a long time, so you can actually burn more calories than you can run in because you just can't run for that period of time.”

It’s Easy on Your Joints

Modern rehabilitation physiotherapyShutterstock

“It's also really good on your joints,” Louise says. “For example, when you are really overweight, you don't wanna be doing jumping movements or anything like that. It puts too much pressure on your joints. You can injure yourself. You can damage your knees.”

It Promotes Heart Health

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

Other health benefits include cardiovascular. It also “helps improve your cardiovascular health, helps you control diabetes and your cholesterol,” she says.

It’s Easy and Convenient

Healthy lifestyle concept. Dark-skinned millennial couple doing outdoor sports together, the man and woman walk through a park in autumn, the black girl with braids carries a bottle of water.Shutterstock

Another reason walking is great? “It's easy and one of the most convenient exercises to do,” she says. Even if you have kids, you can take them to the park and walk around.

RELATED:4 Simple Truths to Stay Fit in Your 50s

Tip 1: Gradually Increase Activity

Running Women walking in CountryShutterstock

Louise recommends starting small and working your way up. She admits that when she was obese and first started, she could only walk for five to 10 minutes. “If you gradually increase your activity, increase the amount of walking you do, you can get there,” she says. “Now I can walk for basically ever. I feel like I can literally walk forever. I don't need to stop. Very rarely do I need to sit down or anything. I can probably do about 20,000 steps about actually feeling tired, which is pretty amazing. And that has been within a year.”

Tip 2: Track Your Steps

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

She also recommends using a fitness tracker. “A few months into my losing weight, I decided to get a Fitbit just to track my steps and actually see how active I am and how many steps I'm getting a day. And that really, really did encourage me to increase my activity and go for walks,” she says.

Tip 3: Don’t Be Discouraged

Two women in their 30s talking a walk or jog together in the outdoors.Shutterstock

While most experts recommend walking 10,000 steps a day, don’t be discouraged. However, keep working toward your goal. “Don't be discouraged by thinking that you have to get to 10,000 steps a day because you don't. If you are someone who doesn't even get a thousand steps a day, you can't expect to then aim for 10,000 steps a day. It's just not sustainable. It's not realistic for you. What is important is just increasing your steps by a little bit. So what you can do is you can get a fitness tracker to help you know, track your steps, see how many steps you are getting a day, and then just increase it.”

RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat

Tip 4: Aim to Walk Daily

Woman exercise walking in the park listening to music with headphoneShutterstock

“Or you can just aim to go for a walk every single day, and that will really, really help. Any activity, any extra walking or activity, will help you burn calories and help you get into a calorie deficit, which will help you lose weight,” Louise explains. “That's the secret. Just move your body more. So what you can do is just make sure that you're going for a 20 to 30-minute walk at least every single day. If you can't manage a 20 to 30-minute walk, start off with five, 10 minutes, whatever you can do, start off with that and just gradually increase it. If you can't do a 30-minute walk, you can split your walks up into free 10-minute walks a day. You can go for a walk in the morning and then in the afternoon go for a 10-minute walk and then a 10-minute walk in the evening. It does not matter when you go for a walk.”

Tip 5: Walk After a Meal

Sporty woman tying shoelace on running shoes before practice. Female athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

“Some people say that you should walk fast or walk after a meal. It doesn't matter. It still burns calories. But walking after you've eaten a meal really does help with digestion. So that is something you might wanna consider,” Louise says. However, “it doesn't matter in terms of burning calories, burning fat,” she adds. “Just move your body and walk.”

Tip 6: Take the Stairs

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

“Another tip is to just move your body more,” says Louise. For example, take the stairs instead of the elevator. “Park further away. Walk to the shops instead of driving your car. Use your car as little as possible.”

RELATED:10 Best High-Protein Foods for Weight Loss

Tip 7: Walk When You Are Stressed

Portrait of stressed young housewife in modern kitchenShutterstock

Walking is “a great stress relief” and “helps you manage mental health,” says Louise. If you're stressed, “go for a walk,” she says. “When in doubt, walk.”

Tip 8: Walk with Others or Your Pets

Mature Couple On Autumn Walk With LabradorShutterstock

Louise also recommends making walking a group activity. “Anyone can go and walk. If you've got a dog, go take them for the most walks they've ever been on in their life. Daily walks every single day. Your dog will love you even more for it, I promise,” she says. “You got kids, take them out to the park, go for walks. Get the whole family healthy.”

Tip 9: Eat in a Calorie Deficit

Diet,,Dieting,Hand,Of,Asian,Young,Woman,,Girl,Write,DietShutterstock

Next, “eat in a calorie deficit, eat healthy, eat balanced,” Louise says. “Don't cut anything out. Moderation is key.”

RELATED:I Dropped 6 Dress Sizes in a Year by Making These Simple Changes

There Is Evidence Backing Up Her Claims

Woman walking cross country and trail in autumn forestShutterstock

There is a lot of scientific evidence supporting Louise’s claims. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. As for walking on an incline, it burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface. social media. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I Lost 120 Pounds by Walking. Here Is What I Wish I Knew Before

LouisesJourneyxo16
louisesjourney2.0xo/Instagram
Leah Groth
By Leah GrothJul 28, 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 are struggling with getting started on your weight loss journey and don’t know what to do, one weight loss warrior and influencer has the answer: Start walking. Louise (@LouisesJourneyxo) struggled with obesity most of her life before losing a whopping 120 pounds and completely transforming her body. According to her, her weight loss journey was primarily the result of putting one foot in front of the other. In a new viral video, she reveals exactly how she started walking and the hacks she used to maximize weight loss.

Walking Is Her Main Form of Cardio

“In today's video, I'm going to be telling you how you can walk the weight off, how you can use walking to lose weight, and I'll be talking about how I use walking throughout my weight loss journey,” she says at the start of the clip. “Walking is my main form of cardio, and I've lost the majority of my weight.”

However, She Does Lift Weights Now

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

“Obviously, disclaimer: I do lift weights now, and I've changed my body composition, but I still use walking as a means of activity and a way to keep fat off and lose fat,” she says.

Walking Is Simple, Effective, Low Effort, Low Impact Cardio

Running Women walking in CountryShutterstock

“Walking is the most simple but effective exercise anyone can do,” she continues. It is also a “low effort, low impact cardio,” and you can make several tweaks so you don’t plateau.

Walking Increases Your Daily Expenditure

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

One of the reasons why “walking is literally an amazing exercise” is that “it increases your daily energy expenditure,” Louise explains. “The more you move, the more you walk around, and you’re burning calories. The good thing about walking is that it's low impact, low effort really; you don't really have to exert too much energy, and most people can do it. It burns calories and increases your daily energy expenditure, which is the amount of energy you basically spend every single day. To lose weight, you need to have a calorie deficit. And obviously, you do that by eating less and moving more.”

She Started by Walking on a Treadmill

Rear view of young woman walking on treadmillShutterstock

She reveals that when she started her weight loss journey, she simply walked on the treadmill. “Obviously, I didn't need to walk on the treadmill, so I'm not saying that you have to start off on the treadmill, but you know, on days where it's rainy and wet, you can go to the gym and go on the treadmill. If you've got a treadmill at home or even just walking around the house a lot more, just getting up and moving will increase your calories burn. So you can start off with that.”

She Did Interval Training

She also reveals that she did interval training, walking on no incline and then inclining to the max, “then just decline it a bit and just put it on a slight incline,” she says. “Or if you're just starting out you don't even need to incline it, just walk on the treadmill. “I'd just keep doing that until I did 20 minutes, and then each time I went to the gym,” she says.

She Started Walking Longer on Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“I did that five days a week Monday to Friday and each time I went I was able to walk a little bit longer each time on the incline until I eventually got to a point where I was walking on the incline fully basically for 20 minutes straight,” she says. “Which was obviously an amazing achievement because I couldn't walk on there for a couple of minutes at first.”

RELATED: Lose 20 Pounds in 60 Days with Intermittent Fasting

You Can Also Start with a Slight Incline

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

“Obviously if you can't incline it all the way to the top, just do a half incline or just a slight incline and then gradually progressively overload by increasing the amount of time that you walk on the incline. And I think that's a good place to start with walking on the treadmill,” she says.

Aim for 30 Minutes of Walking a Day

“Another good place to start is by just getting out and doing a 30-minute walk a day. So if you are already pretty active, you walk about a bit then, and you are already basically doing 30-minute walks, just either add on another 30-minute walk or increase the time by another like 20, 30 minutes,” she says.

You Can Break the 30 Minutes Up

If you can't do 30 minutes all at once, she recommends breaking up your walks throughout the day. “You could do 10 minutes, 15 minutes, whatever extra activity you do on top of what you were doing before is gonna burn extra calories which will help you get into the calorie deficit, and it's improving your fitness and over time you'll be able to increase the amount of walking and steps that you do,” she says.

Use a Step Tracker

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

“Another way to include walking in your weight journey will be to get a step tracker. You don't necessarily have to get a step tracker because if you've got a smartphone, most of them basically have a step tracker, and if you have a look on there, you can see how many steps a day you are averaging,” she says.

Keep Increasing Your Steps

Once you have your step count, she recommends increasing it daily by a few thousand and working your way up. “Obviously, 10,000 is recommended like it's a general kind of amount, it is recommended to get that, but you can't just expect yourself to make a big jump,” she maintains. “The best way to go about walking for weight loss is to just gradually increase those steps. So even if that is 1000, 2000 extra steps and in focus on that for, I would say, three to four weeks or each month basically, then you can reevaluate it each month and increase your steps as you go.”

A Fitbit Helped Motivate Her to Walk More

Closeup cropped photo of female runner putting a pedometer on her wrist, Sports equipment and gadgets conceptShutterstock

She explained that she had invested in a Fitbit at first and now uses an Apple Watch. “What I did was I got the Fitbit, and I started going out for more walks, and what I found really good with the Fitbit is, or any kind of step tracker is that it's really motivating to see how many steps you'll get in. Sometimes we don't really realize how inactive we are, how much we haven't moved that day,” she says.

She Eventually Increased Her Daily Goal to 12,000 Steps

Athletic sexy woman walking or jogging on a path during sunrise or sunset.healthy lifestyle concept. young fitness woman walking on summer forest trail.Back view.Shutterstock

She admits she set her daily goal at 8,000 steps because “if I set it too high and I wasn't able to reach it, it would make me feel like I failed,” she says. Eventually, she increased it to 10,000, “and then after a few months, I even increased it to 12,000.”

RELATED: Top 17 Superfoods You Should Eat Every Day to Protect Your Heart

After You Hit 12,000 Steps, Focus on Adding Incline

Calgary, Alberta, Canada. Feb 21, 2022. A Person with an Apple Watch Series 7 with a pedometer and 10 kilometers run or walk.Shutterstock

“I feel like once you reach like 12,000 steps, you don't necessarily have to set a goal to get like 15,000 steps every single day. Kind of set it at a basic goal, and if you get more, you get more,” she continues. “But the way you can kind of increase after that is you can walk on an incline. So you can start doing treadmill walking, or you can go for, like, I like to go for hikes where it is quite hilly. So then that's not just like walking on a flat surface, so you end up burning more calories and using more energy by walking on the hills.”

Here Are Other Ways to Make Walking Harder and More Effective

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

What are other ways you can upgrade your walking workout? “You can speed up your walking; you can carry a bag with heavy stuff in it that is obviously going to progressively overload,” she says. You can also go for longer walks or increase the amount of time that you walk.

Walking Is Great for Mental Health

Wellness, fitness and woman in nature smile to enjoy fresh air after running, marathon training and workout. Sports, motivation and happy girl in park for zen wellness, cardio and healthy lifestyleShutterstock

“I literally make sure I go for a walk every single day, and it is good for my mental health as well,” she says. “I really enjoy that time. It's like my own time to just either put my headphones in or I'll just go out and walk just and listen to the nature, the birds chirping and that it just is really good to clear your mind and for your mental health you can take a friend with you, grab a coffee, go for a walk.”

RELATED: 9 Reasons Why Aren’t You Losing Weight on Ozempic, According to Doctor

Diet Needs to Be in Check To

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

While you “obviously” need to focus on the diet side, when it comes to exercise, “instead of trying to get a crazy workout program to start off with or a lifting program or anything like that, the first step will be to get out and go for more walks, increase your steps and slow and steady increasing and eventually you'll get to a point where it is just normal for you to be active,” she says.

It’s a “Depressing Feeling” When She Isn’t Active

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

“It’s a depressing feeling when I've not been as active,” she claims. “My head feels so much clearer and at peace, and I feel a lot more positive, and I've gone out for a walk, so it's just beneficial all around, basically."

RELATED: 15 Signs You’re Eating Too Many Calories

Even If You Are Obese, Walking Is a Great Way to Start Losing Weight

Bottom line? “Walking is the simplest way to at least start” your weight loss journey before adding in other cardio and weight lifting. “If you are looking for somewhere to start, that's simple, that's easy, that's not gonna put strain on your body, especially if you're obese because if you are obese you've got a lot more pressure on your joints, you don't wanna be doing any jumping or anything that's like gonna give you an injury because obviously if you get injured and you're obese and you, you become even less active, it's a lot harder to lose weight,” she notes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

She Lost 100 Pounds in 12 Months With These 6 Steps

liza marie pasquale lizamarie_fit
Copyright Liza Marie Fit/Facebook
Ferozan Mast
By Ferozan MastMay 04, 2025
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.
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Nutrition coach Liza (@lizamarie_fit) lost 140 pounds and kept it off—and she lost the first 100 pounds without setting foot in a gym. So, how did she not only lose the weight but maintain it three years later and counting? Liza made two simple lifestyle changes that led to 40 pounds being lost in the first couple of months alone—here’s exactly how she did it.

She Walked Every Day

@lizamarie_fit I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown ♬ original sound - Liza

Liza started walking every single day, before getting an activity tracker and making sure she was hitting at least 10k steps a month. “Every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend. And I did that for two months,” she says. “That is the first time I ever saw a chunk of weight go down.”

No More Junk Food

Liza cut out junk food and started eating at home. “I was eating the majority of meals at home and I was walking every day,” she says. Studies show people who cook and eat at home tend to make healthier choices.

Calorie Deficit

Thanks to Liza’s walking and diet, she had a calorie deficit, which is crucial to weight loss. “It’s the secret sauce for weight loss,” she says. “When it comes down to losing weight, it doesn’t need to be that complicated.”

Working Out

Liza started working out a couple of months into her weight loss journey, excited by the progress she was making. “I would do around two to three at-home workouts a week,” she says. “Which is why I love all my ‘shy girl’ workouts that I share, just to prove to women that you don’t need a crazy gym membership. You don’t need to be doing the craziest workouts to see results.”

Tracking Macros

Liza started tracking the carbs, fat, and protein in her food after she lost 80 pounds and wanted to learn more about nutrition. “I was like let’s hop on the train, let’s take this even further,” she says. “I’m still weighing a lot, I’m still in the 200s, and I want to get to one-derland.”

Protein Goals

Liza focused on maintaining her calorie deficit and hitting her protein goals. “I was trying really hard to hit my protein goal and I was trying really hard to stay within my calorie deficit but I was not perfect,” she says. “There were days when I went over a bit, there were days I went under a bit.”

Realistic Goals

Liza wasn’t hard on herself during her weight loss journey. “If you are striving for perfection, you are setting yourself up for failure,” she says. “Doing little things one by one over time and not giving up is what got me here today.”

Body booster: The simplest changes, when made consistent and sustainable, yield results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Here’s How to Drop 1 Pound Per Week With Walking, Says Camila Cabello’s Trainer

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Leah Groth
By Leah GrothSep 08, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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You don’t have to hit the gym in order to lose weight. In fact, all you need is a pair of sneakers and a treadmill, sidewalk, or trail. “Walking is one of the easiest forms of exercise to add to your daily routine, offering many benefits both mentally and physically,” celebrity fitness trainer and health and wellness expert Jenna Willis tells Body Network. The Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, reveals a few ways to maximize your weight loss via walking and dropping up to one pound per week in the process.

You Can Burn 150 Calories by Walking for 30 Minutes Per Day

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Willis maintains that there is science backing up the weight loss benefits of walking. “Studies show if you add just 30 minutes of brisk walking to your daily routine, you could burn approximately 150 more calories a day,” she says.

Walking Is Also a “Gateway Drug” to More Exercise

Side view of trap girl in tracksuit walking with hands in her pockets and listening music.Shutterstock

She also maintains that walking is the greatest "gateway drug" to more exercise and building healthy lifestyle habits, “taking your fitness journey to the next level,” she says. “Carving out time for walks allows you to realize you also have time for workouts!”

Related: 12 Surefire Ways to Lose Abdominal Fat, Say Experts

Aim for a Heart Rate of 60 BPM

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In order to maximize weight loss, wear a heart rate monitor. “I recommend getting your heart rate up to 60% of your maximum heart rate. To get a target heart rate for walking, simply subtract your age from 220 and multiply that by 60% or 0.60,” she says.

Incline

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If you really want to feel the burn, “adding an incline to your walk will help burn more calories,” says Willis. “Even just a 1 percent incline burns roughly 12 percent more calories,” she reveals. “There are 3,500 calories in one pound, so that's a lot of steps to take in one day (approximately 70,000). But, taking that walk on an incline makes you MUCH MORE likely to shed the weight with a diet that supports your goals.”

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

There Are Other Health Benefits of Walking

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Weight loss isn’t the only health perk of walking. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

💪🔥Body Booster: Next time you are walking on a treadmill, try adding an incline – even just 1 percent – and maximize your burn. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 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.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
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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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 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.
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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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

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A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

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The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 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 rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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