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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.

15 Walking Routines to Lose 30 Pounds in 90 Days

Here’s how to do it.

Ferozan Mast
By Ferozan MastJun 19, 2024
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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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Ferozan Mast
By Ferozan MastJun 19, 2024
Ferozan Mast
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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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Fitness & Workouts

Walking is one of the most straightforward and effective methods of weight loss. “Research has shown that walking can improve weight management, lower blood pressure, improve sleep quality and relieve depression and anxiety,” says sports medicine physician Brett Bentley via the University of Alabama Medical Center. “Walking can even increase good cholesterol and lower bad cholesterol.” Here are 15 walking routines to lose 30 pounds, get fit, and improve your health.

Wear the Right Clothes

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Wearing comfortable clothing will keep you focused on your workout rather than your outfit. “To help you stay comfortable and dry, choose fabrics that pull sweat away from your skin and dry quickly,” according to MedlinePlus. “Many quick-drying fabrics are synthetic and made of polyester or polypropylene. Look for terms like moisture-wicking, Dri-fit, Coolmax, or Supplex. Wool is also a good choice to keep you cool, dry, and naturally odor-free. Some workout clothing is made with special antimicrobial solutions to combat odor from sweat.”

Start Small

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If you barely work out, don’t start by attempting 10k steps a day. Make smaller, more realistic goals. As your strength and endurance builds, add more steps.

Listen To Music

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Music can make working out an absolute pleasure. “As our brain focuses on music, we may be less aware of fatigue and strain on our cardiovascular system and muscles during exercise. This may also explain why workouts seem to go by faster when we listen to music,” Dr. Paul Wright, senior vice president and system chair of the Neuroscience Institute, tells Nuvance Health.

Get Competitive

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Many apps offer group settings where you can compare your daily steps with friends, family, and coworkers. Make it fun by competing to see who can hit their steps the most in a week.

RELATED:Lose 30 Pounds in 60 Days with These 5 Simple Plyometric Moves

Try Interval Training

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Interval training can give your walks a little edge. “You can also alternate periods of brisk walking with leisurely walking,” say the experts at the Mayo Clinic. “This type of interval training has many benefits, such as improving cardiovascular fitness and burning more calories than regular walking. And interval training can be done in less time than regular walking.”

Drink Plenty of Water

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Walking is a more gentle exercise compared to say, HIIT, but that doesn’t mean you don’t need to stay hydrated. Drink before, during (if necessary), and after your workout to perform at your best.

Step It Up

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Once you get into a groove, don’t be held back by the 10k a day rule. “It takes effort, but we can accumulate 15,000 steps a day by walking briskly for two hours at about a four-mile-per-hour pace,” Dr. William Tigbe, a physician and public health researcher at the University of Warwick, tells the New York Times. “This can be done in bits. Our metabolism is not well-suited to sitting down all the time.”

RELATED:15 Simple Exercises to Get You in Shape Over 50 in Just 4 Weeks

Eat a Healthy Diet

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You could walk for hours and essentially undermine all that process by eating high-calorie junk food. Stick to satiating whole foods that make you feel good and fuel your walks.

Social Walks

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Turning your walks into social time with friends and family is ideal. You get all the benefits of time spent with loved ones, while getting your steps in. By working out together, you can encourage and hold each other accountable.

Don’t Dawdle

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While the whole point of walking is a low-impact exercise that burns fat, try to stay at a brisk pace. “If you add 30 minutes of brisk walking to your daily routine, you could burn about 150 more calories a day,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “Of course, the more you walk and the quicker your pace, the more calories you'll burn.”

Hit the Treadmill

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If the weather is bad or you just don’t live close to a nice/safe walking spot, hit the treadmill. You can adjust the incline to give your walks a boost, and don’t have to worry about getting rained on or having to share the road with cars. Keep your hands off the treadmill bars!

RELATED:I Lost 40 Pounds in 2 Months Without Going to the Gym, and This Is How

Hit the Trails

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If you’re lucky enough to live near nice hiking trails, go for it. Getting outside has so many benefits for our health. Spending time outdoors is good for both physical and mental wellbeing.

Walk At an Incline

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“The higher you set the incline, the more energy your body is forced to use to help activate your glutes, quadriceps, and calves, all of which have to put in overtime when the incline is increased,” certified personal trainer Chrys Crockett tells NBC News. “This increase of energy burns more calories and, depending on your weight and cardiovascular endurance, can also burn more fat.”

Rest When Needed

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Do not be a hero and keep pushing through injury or severe discomfort. Take a rest day a week to recuperate and allow yourself to hit the ground running (so to speak) when the week starts again. This allows you to maintain weight loss for longer.

Eat More Protein!

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Fuel your fat-burning and muscle growth with protein. “Your first meal of the day — hopefully for everyone that’s breakfast — should have at least 30 grams of protein. That’s really important, especially if you’re trying to maximize muscle growth,” Sarah Wardlaw, MS, L/ATC, CE, tells Mass General Brigham. “Then aim for another 30 grams with each meal. Add protein-rich snacks throughout the day, such as protein bars, homemade protein balls made from protein powder, cottage cheese, or meat sticks.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Lose 20 Pounds in 90 Days With Expert Methods

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Leah Suzanne
By Leah SuzanneApr 01, 2025
Leah Suzanne
Freelance Writer/Editor
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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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Fitness & Workouts

5 Daily Habits That Melt Body Fat in 30 Days

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Leah Groth
By Leah GrothMar 26, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to shape up this spring? Incorporating a handful of healthy habits will help you achieve your goals. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new Instagram video, he reveals his top fat-burning and weight loss habits. “For the next 30 days focus on these 5 things and watch the body fat melt away,” he writes in the post.

Daily Walks

Daily walks are his top habit to add. “Simply walking more is like adding jet fuel to your metabolism!” he says. “Do this: Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!) Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks! My favorite: Walk for 3 minutes then jog for 1 minute intervals.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Hydrate

His next habit is hydration. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he says. “Do this: I want you to purchase a 24 pack of bottled water and grab two bottles on the way out the door each morning. Drink those two bottles before noon every day.”

Track Your Food

Next, start tracking your food. “Simply eating ‘healthier’ isn’t enough. Awareness is key,” he says. “Do this: Use MyFitnessPal to track everything you eat. Most people realize they’re overeating calories and under-eating protein. Awareness = results.”

Plan and Prepare

Planning and preparation is also key. “Failing to plan is planning to fail! Meal prep saves time and keeps you consistent,” he writes. “Do this: Use the meal and recipe discovery section inside My fitness pal to create yourself a meal plan. Use Instacart for grocery delivery or pickup.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Resistance Training

His final habit for fat loss is resistance training. “Building muscle = burning more calories, even at rest. Plus, it gives you the ‘toned’ look you’re after. Without it? You risk becoming ‘skinny fat,’” he writes. Do this: Train at least 3x a week. Try a simple push, pull, legs split. 3 sets of each. 8-12 reps.

  • Push: Push-ups, chest press, shoulder press, triceps
  • Pull: Deadlifts, pull-ups, bicep curls
  • Legs: Squats, leg extensions, calf raises.
Or.. to simplify it even more, do 25 push-ups and 50 body weight squats every day for 30 days.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 15 Pounds in 6 Weeks by Doing These 3 Things

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Leah Groth
By Leah GrothMar 02, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Isis Kellier is a diet and fitness influencer who regularly shares videos on her channel about how she lost weight fast and got into the best shape of her life. In one TikTok video she reveals how she dropped an average of 2.5 pounds a week by making a few simple changes to her diet and fitness routine. “How I lost 15 pounds in six weeks,” she starts the clip, going on to reveal her secrets. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

1. Intermittent Fasting

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The first thing Isis did? Intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added. In another video she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm she drinks two Premiere Protein shakes.

Related: 8 Things You Should Be Doing Now, According to Wellness Gurus

2. Expert Weighs in on OMAD

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“It sounds like she is only eating in a less than 4 hour window which is a very small eating window,” Collingwood notes. “I like that she has antioxidant rich green juice and fruit, but that is not really a ton of produce or fiber. When you eat most of your produce as juice, you are missing out on a lot of fiber which is really important for gut health and keeping the microbiome in check.” As for protein, she is likely meeting her requirements with the grilled chicken, “not sure size but let’s assume 4 oz = 28 grams of protein and two premier protein shakes at 30 grams each gives her another 60 grams to push her over 80 grams for the day,” she notes. “However, two highly processed protein shakes are not really providing the quality of food we like for overall good health. They do have a lot of vitamins and minerals added to them, which she needs because she is not eating very many calories or a variety of foods.” She is happy to see some carbs in the pasta, “but vodka sauce does not really provide much nutritional value,” she adds. “ Marinara would be much better with the antioxidants and nutrients in tomatoes.” Overall Collingwood is concerned about her low calorie intake. “Again, I don’t have exact portion sizes but I estimate this to be about 1000-1200 calories.”

Related: I'm a Bikini Fitness Competitor and Here's My #1 Rule for Weight Loss

3. 30-60 Minutes of Cardio Daily

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Next up? “30 to 60 minutes of cardio daily,” she reveals. In the other video she reveals that she does “fasted cardio” in the morning prior to her first meal.

4. Expert Weighs in On Her Workout

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According to Collingwood, 30 to 60 minutes of cardio “is great,” she says. However, “if she is doing this in the morning and not getting any calories until 2 PM (and that is very few with the green juice and fruit and no protein) she is leaving her body susceptible to poor recovery, injury risk, dehydration, and low energy,” she points out.

Related: I’m a Celebrity Trainer and This is the Only Smoothie I Can’t Live Without

5. Calorie Deficit

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Her final secret to losing 15 pounds in six weeks? Maintaining a “caloric deficit,” she says. The basic math of calories in vs calories out is caloric deficit which is necessary to lose weight, Collingwood agrees. “But you can create a caloric deficit in many other more healthy ways that include fueling the body in more regular intervals, feeding more nutritious foods, and having more balance.”

6. Bottom Line: Is a 15-Pound Weight Loss in 6 Weeks Realistic?

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Collingwood and most experts agree that a healthy weight loss rate is typically one to two pounds per week. “15 pounds in 6 weeks is a bit higher than that,” Collingwood points out. “It all depends on how much weight someone has to lose. If you have 100 pounds you lose, it will come off faster initially. If you only have 15 pounds to lose, the weight will come off more slowly.

In general, the faster it comes off, the more likely there is a higher proportion of muscle coming off vs a majority of fat tissue.”

💪🔥Body Booster: Intermittent fasting is a form of dieting that works for some people. Oftentimes if you are eating in a short window, you will consume less calories.

Fitness & Workouts

3-Step Plan for Losing 15 Pounds

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I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets
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Leah Groth
By Leah GrothMar 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 trying to lose weight by making many changes to your routine? One top expert says you only need to make three. Sadie Rigby is a social media influencer and personal trainer with over 225,000 followers on Instagram. In a new social media post she unveils the only three steps you need to do to lose weight fast. “Someone asked me if I had 15 lbs to lose, what my plan would be. So here it is!” she writes.

Start Strength Training

“I would stop what I’m doing and start strength training!” she writes. “Don’t be deceived, there is no other special method better optimized for 'toning up' or 'leaning out' than good old-fashioned weight training. It will force your body to maintain/develop your muscle while you shed body fat. There is no better way to get a strong, lean body composition.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Track Calories and Adjust

Next, start being accountable. “I’d track my calories for a few weeks to determine how much I’m eating to maintain my current physique. I would then adjust down by 2-300 daily calories for a couple weeks until progress stops. Then I would adjust down 2-300 daily calories again. You can usually achieve this by simply cutting out a few bad habits or by improving the quality of your diet rather than ‘eating less’,” she weites.

Amp Up Protein Intake

Her third step? “I would eat 1 gram of protein per pound of body weight everyday to fuel muscle recovery. I would also incorporate a few 20-25 minute LISS sessions each week. I like to make this fun by going on walks, hikes or bike rides with my family!” she says.

Fall in Love with the Process

In a previous post she also recommends falling in love with the process. “If you’re only doing it because you want to look good, you won’t be consistent enough or you’ll take an unsustainable approach,” she says. “It becomes a habit when you love the process. Set goals to hit and fall in love with getting your body stronger! You can become addicted to how good it makes you feel with just a little consistency and the right mindset! It feels so good to see what your body can do!”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Bonus Tip: Use Progressive Overload

Progressive overload, “gradually increasing the stress on our muscles,” is another tactic she approves of. The first way to do it? “Increase time under tension (add a pulse, slow down the exercise, do tempo work)” she says. The second is by increasing the weight lifted, “or add a band,” she suggests. Finally, the third is to increase volume, “add reps and/or sets,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 20 Pounds With These 5 Hacks

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Leah Groth
By Leah GrothMay 18, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback

Jenna Evelyn (@jennaevelyn) is a beauty and lifestyle influencer on TikTok who regularly shares about her weight loss journey. According to Jenna, she lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one of her many viral TikTok videos, she reveals how she lost weight using five simple hacks.

1. Jenna Gained “About 30” Pounds From Drinking Every Weekend and Other Unhealthy Habits

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna, who is currently a college student, reveals that she “probably gained about 20 pounds” while being a freshman in college due to “drinking every weekend, not being in a deficit, not hitting my protein goals, and not working out the right way for my body,” she reveals in her viral video. “Here's what I did to actually lose the 15 to 20 pounds very quickly.”

2. Low Calorie, High Protein Meals

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According to Jenna “food was the biggest thing,” when it came to her weight loss. “I was still eating a lot, but it was low calorie, high protein,” she added. Her “staples” for low cal high protein meals? “Chickpea pasta” and fat free cottage cheese, which she made sauces out of and “used it in everything,” she added. She also ate a lot of ground turkey. “I would make taco bowls,” she said. She also ate chicken and Greek yogurt “all the time” and turkey bacon. “I'd make breakfast sandwiches,” she added. Research supporting amping up protein intake for weight loss. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Related: 12 Steps to Sculpt the Ultimate Chest

3. Weight Training and Pilates

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Jenna maintains that she started losing weight, when she started doing “low impact workouts, like walking dumbbell only lifts, and Pilates,” she said. “Here was my weekly workout split: Monday dumbbell only glutes Tuesday, full body Pilates. Wednesday, back buys, arms, dumbbell only Thursday, Pilates Friday, quad dumbbell, only Saturday cardio.”

4. 10,000 Steps a Day

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Jenna explains that one “huge” component of her weight loss was walking. “Hit your 10,000 steps a day,” she says. “Some of those steps for me before my workouts would come from walking, doing the 12-3-30 workout or the stair stepper.” The 12-3-30 workout involves using a treadmill and walking on a level 12 incline at a speed of 3 for 30 minutes. Experts maintain that it burns more calories than walking fast or even running on a flat surface. And, studies, including a 2018 study published in the journal Obesity, have found that walking around 10,000 steps per day can help you lose weight. But that’s not the only benefit of getting your steps in. 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.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

5. Meal Prep

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Finally, meal prepping and using high quality ingredients, was a key part of Jenna’s weight loss plan. “It was so important that I made enough time to meal prep local, high protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: Walking 10,000 steps a day isn’t only good for your body and losing weight, but your mind. One study linked the daily step goal to a decreased risk of dementia and less cardiovascular disease.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “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,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “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.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “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.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “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.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “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.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “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.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “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.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
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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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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