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4 Weight Loss “Solutions” That Are Actually Part of the Problem, According to a Menopause Coach

Plus, what to do instead.

Leah Groth
By Leah GrothMar 11, 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.

lois hughey coaching
She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 11, 2025
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:
✓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.

Nutrition & Diet

Are you doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Nutrition & Diet

4 Weight Loss “Solutions” That Are Part of the Problem

lois hughey coaching
She Has a Flat Tummy in Her 50s Because of These 4 Habits
Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothMar 11, 2025
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:
✓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 doing everything you think you should to lose weight, but the pounds aren’t falling off? Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals weight loss “solutions” that are actually part of the problem. “I swear my body changed overnight in my late 40s, and trust me—I tried all the ‘solutions.’ (Hint: none of them worked.)” she writes. She also reveals a few things to do instead to help you lose weight.

You Can’t Just “Eat Less”

First, you can’t just “eat less,” she says. “A caloric deficit is key, but if you’ve been dieting forever, eating less won’t fix your midlife metabolism. It just leads to cravings, exhaustion, and that “start over Monday” cycle. You can pull this off for a while but once you decide you are tired of feeling terrible, you go right back to eating more and regain whatever weight you lost. Keeping you stuck in a cycle of gaining and losing the same five-10 pounds over and over again,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

You Might Need to Move More, But Maybe Not

“You might need to ‘move more’… or not,” she continues. “You cannot cardio your way to sustainable fat loss. Without strength training, too much cardio (without a balanced approach that includes strength training) will leave you under-muscled and hungry.”

You Can’t Rely on Simply Cutting Carbs

“Cutting carbs won’t save you,” she explains. “Carbs are energy (and happiness!). No solid data says low carb helps healthy women in midlife lose fat faster.”

You Can’t Just Add More of X

Also, “Adding more of X (protein, carbs, workouts, meals, snacks) won’t work without a strategy,” she says. “More isn’t better if you don’t understand what your body actually needs.”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

What to Do Instead: Make Sure Your Body Is Metabolically Healthy

What should you do instead? “Make sure your body is in a metabolically healthy place before you start cutting calories. This means good sleep, digestion, mood, energy and eating enough protein and overall calories before you try to lose fat,” she writes.

Walk and Lift Weights

Next, get your steps in. “Walk a minimum of 8000 steps a day and strength train 2-3 times a week. If you love cardio, add it in on top of that (allowing for some rest, too)” she writes.

Focus on Whole, Minimally Processed Carbs

You can eat carbs, but keep it healthy. “Keep 80% of your carbs whole, and minimally processed. Nuts, grains, seeds, veggies, and whatever fruit you want. The other 20% can be fun!” she writes.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Add Protein

“You may need to add more protein. You may need to add in a balanced snack. But if you add (even the good stuff) and go over your caloric needs, you will still gain weight. Add wisely,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

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Copyright dr.mindypelz/Instagram
Christopher Roback
By Christopher RobackNov 05, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Are you fighting an unexplained weight gain after 40? You're not alone. According to renowned women's health expertDr. Mindy Pelz, speaking with Marie Forleo (#1 New York Timesbestselling author of Everything is Figureoutable), many women are making critical hormone mistakes that sabotage their metabolism. "Women as a whole, we are massively dysregulated right now. Our metabolic system is dysregulated. Our nervous system is dysregulated. Our hormones are dysregulated," explains Dr. Pelz.

"When my patients say, 'I went to sleep, and I woke up, and I felt like I was 20 pounds heavier,' I believe them. Because it can be a fairly rapid change if they're not doing something about it," says Dr. Monica Christmas, menopause program director at the University of Chicago Medicine.

Here are the biggest hormone mistakes women over 40 are making and how to fix them.

Mistake 1: Still Counting Calories After 40

"We're done with calories. It tells us nothing about our health. It doesn't give us any vision of good hormonal health. It is an old, outdated theory that needs to go away," Dr. Pelz says in the video. Instead of counting calories, she emphasizes blood sugar management: "Blood sugar absolutely tells you how quickly you're going to age, if you're going to store fat, if you're going to balance hormones."

Mistake 2: Not Adapting Your Diet to Age-Related Changes

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

"When people come to me and say, 'I've always eaten this way, and I've never gained weight,' I say to them that it doesn't matter what you always did. That doesn't fly anymore," says Dr. Christmas. She emphasizes that after 40, you must be "meticulous about what you put into your body and be diligent about the way you move your body."

RELATED: Trainer Shares 15-Minute Workout That Melts Belly Fat at Home

Mistake 3: Ignoring Hidden Obesogens in Your Food

"All fat is excess. It's not undisciplined. It's not you're a bad person, it's not your genetics," explains Dr. Pelz. She reveals a shocking truth about food chemicals: "There are chemicals that are put in our food that are literally known obesogens... it tells your stem cell... to make fat cells." Your body stores these toxins in fat cells to protect vital organs.

Mistake 4: Misunderstanding Female Hormones After 40

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"Men are run by one hormone, testosterone. Women are run by three hormones – estrogen, progesterone, and testosterone. And we work off a 30-day cycle," explains Dr. Pelz. "Our three hormones all want a different lifestyle. They all react to toxins differently. They just are a little more sophisticated." This complexity increases after 40, when hormone levels begin to fluctuate more dramatically.

Mistake 5: Relying on Hormone Therapy Alone

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

Dr. Christmas warns that hormone therapy isn't a weight-loss solution: "Hormone therapy (HT) will not help you lose weight, nor is it indicated for weight loss. It may actually contribute to a little bloating in the midsection for some patients."

RELATED:5 Signs Your Body May Be Lacking Vitamin D, Say Experts

Mistake 6: Fasting Incorrectly After 40

Mature woman with fresh tomatoes in kitchen, closeup.Shutterstock

"Mistake number one is they fast too long... what ends up happening is all of a sudden we got a bunch of complaints like people's hair, they're losing their hair. Or if you fast too much, you actually metabolically can get stuck and your body starts to hold on to weight," warns Dr. Pelz. She emphasizes that women should never fast the week before their period, explaining that "progesterone is like, 'girl, give me a cookie, give me some chocolate. Sit your ass down, and then I'll give you a menstrual cycle.'"

Mistake 7: Eating at the Wrong Times

"When melatonin goes high, you actually become more insulin resistant," explains Dr. Pelz. This means eating late at night can lead to increased fat storage, especially after 40. She recommends waiting an hour after waking before eating breakfast, as "cortisol was meant to make you move" and can affect insulin sensitivity in the morning.

Mistake 8: Following an Unbalanced Exercise Routine

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"You can't exercise your way out of a bad diet and you can't eat your way out of no exercise. It's got to be a combination of both. Especially in midlife and beyond," emphasizes Dr. Christmas. She recommends 150 minutes of moderate-intensity physical activity and two days of muscle strengthening per week for women over 40.

RELATED:Fitness Influencer Shares His Bodybuilding Secrets and Flexes His Biceps

The Solution: A Complete Hormone Reset After 40

Happy mature mother and adult daughter woman in aprons eating homemade sandwiches at table, having breakfast, lunch while cooking in kitchen together, laughing, talking, enjoying culinaryShutterstock

The solution combines several key strategies:

  1. Choose nature's carbs: "A good carb is one that the earth provided us, and a bad carb is most likely one that humans made for us," Dr. Pelz explains.
  2. Feed your gut microbiome: "There are bacteria, good bacteria in your gut that sends your brain signals that says, 'feed me,'" says Dr. Pelz.
  3. Follow a Mediterranean diet: Dr. Christmas recommends this approach as it "has been shown to lower the risk of cardiovascular disease, metabolic syndrome, osteoporosis, dementia and certain cancers."
  4. Support natural detox: "When we're shedding every month, we're actually detoxing," Dr. Pelz reveals, noting the importance of maintaining healthy cycles as long as possible.

RELATED:6 Ways to Boost Your Fitness with Bananas, Says Nutritionist

The Last Word

The bottom line? While hormonal changes after 40 are inevitable, weight gain doesn't have to be. By avoiding these common mistakes and implementing targeted strategies for diet and exercise, you can maintain your health and vitality through every hormonal transition. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals 5 Weight Loss Mistakes She Ditched to Lose 100 Pounds

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Copyright tameikag/Instagram
Leah Groth
By Leah GrothJan 08, 2025
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:
✓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 struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.

She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

19 Ways to Lose Stubborn Menopausal Weight

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Kathleen Jordan, md, ncmp
By Kathleen Jordan, md, ncmpApr 29, 2024
Kathleen Jordan, md, ncmp
• Chief Medical Officer at Midi Health (2021-present) • Chief Medical Officer at Tia (national, integrated women's ...
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FACT CHECKED BY Leah Groth
✓Expert-Recommended

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

Weight is a common challenge for women going through the menopause transition. Many of the hormone changes you experience as part of menopause are actually significant contributors to weight struggles. Hormone replacement therapy, if it’s the right course of treatment for you, has the potential to set you up for success by improving symptoms that make it easier to gain weight and harder to lose it. Remember: Any approach to sustained weight loss should be multifaceted, encompassing various elements that contribute to your overall well-being. So, while diet and exercise are important, so are addressing hormones, reducing stress, and prioritizing sleep.

Dietary Changes for Weight Loss During Menopause

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To effectively manage your weight during menopause, you’ll need a diet that serves your body’s new normal. By making informed dietary decisions, you can look and feel your best. Before starting any new diet, always check with your doctor.

Nutritional Needs for Menopausal Women

Middle age caucasian sporty woman eating salad at home.Shutterstock

Focusing on nutrition becomes crucial during menopause to align with your body's changing energy needs, especially on a weight loss journey. “If you’re losing weight, you’re losing muscle mass,” says Dr. Jordan. “As you eat less, what you eat matters even more because you still need to feed your entire body—from your bones to your skin—with healthy nutrients.”

Focus on Nutrient Dense Foods

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Focus on nutrient-dense foods that offer the most bang for their buck, and avoid empty calories from processed snacks and added sugars. If you haven’t already, learn about macronutrients and their role in nutrition, because while most of us turn to calorie counting as the go-to method for tracking intake, focusing on your macros is often more effective. Carbohydrates from whole grains, proteins from lean sources, and healthy fats from foods like avocados and nuts can help you sustain your energy levels and maintain muscle mass.

Get Enough Vitamin D and Calcium

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.Shutterstock

A diet rich in vitamin D and calcium is also important during this time to help preserve bone health. Osteoporosis is common among postmenopausal women and can lead to fractures and breaks, if not addressed.

Consume These Foods

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A plant-centric diet rich in fruits, vegetables, and whole grains provides vital nutrients and fiber. These foods help support digestive health, regulate blood sugar levels, and contribute to a feeling of fullness, making them valuable tools for maintaining a healthy weight. Lean proteins, such as poultry, fish, tofu, and legumes, are excellent choices to preserve muscle mass and stabilize your iron levels.

Avoid These Foods‍

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Processed foods and added sugars, on the other hand, can contribute to weight gain. That doesn’t have to mean constantly depriving yourself (sometimes, a scoop of ice cream can be exactly what you need after a hot flash). Just be conscious about the meals you choose and stock up on healthier snacks, like carrot sticks, hummus, guacamole, and whole fruit, so you’ve always got a feel-good option to grab when you’re hungry.

The Role of Portion Control

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Another vital facet of nutrition during menopause is being more mindful of when and how much you eat. Many of us eat out of boredom or to self-comfort—and while this can feel good in the moment, it can also compound hormonal weight gain. Planning your portions and eating mindfully can nurture a more well-rounded relationship with food and your body.

The Role of Mindful Eating

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Mindful eating involves being fully present during meals, savoring each bite, and paying attention to hunger and fullness cues. This practice also helps you to eat slower, enjoy your food more, and prevent overeating by giving your body more time to signal to you that you’re full. If you’re prone to emotional eating, learning to differentiate between actual hunger cues and emotional triggers will be important. Your body may react to stressful situations with a phantom appetite, even if you don’t need any nutrients at that time. Talk to your doctor, a nutritionist, or a Midi clinician about recognizing and overcoming these triggers and what to do when the emotional urge to eat strikes.

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

Exercise and Physical Activity

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Staying active is important when you’re going through menopause. And it’s about more than just weight loss. By staying active and exercising regularly, you’re investing in your future mobility. Even if you haven’t been much of a gym-goer before now, this is the perfect time to explore new fitness routines.

Best Exercises for Menopausal Women

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Aerobic exercise and strength training are important throughout life, especially during menopause, thanks to their cardiovascular benefits. From brisk walking to running to cycling, any activity that gets your heart rate up counts. And regularly engaging in exercises with weights or resistance bands helps keep your muscles strong and limber. Building and maintaining muscle supports metabolism and contributes to your overall strength and energy.

Stretching

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Incorporate some flexibility exercises into your routine, too. Stretching helps stabilize your joints and prevent aches and pains as you age. Yoga and Pilates, for instance, not only improve flexibility, but they also enhance balance, stability, and overall joint health.

Overcoming Exercise Barriers in Menopause

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Creating a regular exercise routine during menopause is easier said than done—especially if you experience joint pain, feel chronically tired, or have other barriers to traditional exercise. Your doctor may recommend physical therapy before starting a new fitness routine, especially if you have prior injuries or conditions that could make working out unsafe.

Joint Pain

Female runner knee injury and pain.Shutterstock

Joint pain is common during menopause, but you can mitigate some discomfort by easing into high-impact exercises, such as weight lifting, running, or HIIT, once your body is strong enough. If you’re experiencing aches and soreness, make sure you’re stretching consistently and safely. Even if you just do some yoga on your living room floor, stretching and expanding the muscles around your joints helps alleviate soreness and improves mobility.

Hormone Replacement Therapy

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Hormone replacement therapy (HRT) may also bring relief from joint pain. That’s because estrogen plays a key role in overall joint health, so when levels drop during midlife, you might notice that once-supple spots feel tight and sore. If you’re a good candidate for HRT, it can often improve that stiffness and discomfort, making it easier to exercise.

Mental Obstacles‍

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

And let’s face it: Another common hurdle to building a menopausal fitness routine is not physical, but mental. It’s not always easy to feel motivated to exercise. Don’t beat yourself up. Instead, focus on creating a routine you actually look forward to. Maybe that means inviting a friend to meet you for a workout class or scheduling a weekend walk with a neighbor. Buddy up and you’ll start looking forward to fitness dates (and stop canceling on yourself).

Lifestyle Modifications for Weight Loss During Menopause

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Just like everything in life, there’s no single easy solution to menopausal weight gain. Effectively managing your weight through menopause and beyond requires a comprehensive and holistic approach. Exercise and diet are two important components, but they aren’t the only ones.

Sleep

Sleepless mature woman suffering from insomnia close up, lying in bed, older female covering eyes with hands, trying to sleep, nightmares or depression, feeling headache or migraineShutterstock

Quality sleep is integral to overall health, and its impact on weight during menopause is significant. Since menopause symptoms can often lead to poor or interrupted sleep, you may notice that you wake up feeling less rested. What’s more, disrupted sleep patterns can influence hormones, potentially leading to increased cravings and weight gain. Prioritizing good sleep hygiene, which includes maintaining a consistent sleep schedule and creating a peaceful sleep environment, can help ensure quality sleep and, as a result, better weight management. If your menopause symptoms are causing regular insomnia, ask your doctor or a Midi clinician for guidance.

Medical and Professional Support

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Many women simply accept their menopause symptoms, including weight gain, as one more non-negotiable part of aging. In fact, according to some studies, less than 30% of women seek help for their symptoms at all. At Midi, we encourage the opposite: consulting actively with healthcare providers while going through menopause..

When to Seek Medical Advice

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It’s important to recognize if weight gain becomes a health concern during menopause. Putting on pounds can lead to other health issues and shouldn’t be ignored. Talk to your doctor if you gain significant weight, especially if it happens within just a few months.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Conclusion‍

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Even if your weight gain is more gradual and not an immediate medical concern, it’s still a good idea to loop your doctor in. Tracking and identifying your symptoms throughout menopause empowers your provider to give you the most personalized and practical recommendations and treatments. They may refer you to a nutritionist or physical therapist or recommend a fitness regimen tailored to your needs.

💪🔥Body Booster: If you are gaining menopausal weight, take a comprehensive look at your health – not just the food you are eating.

Kathleen Jordan, MD, is a specialist in midlife weight management for women and a Chief Medical Officer of Midi Health.

Fitness & Workouts

Trainer Shares 15-Minute Workout That Melts Belly Fat at Home

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Copyright lucywyndhamread/Instagram
Christopher Roback
By Christopher RobackNov 04, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Hot flashes, weight gain, and mood swings can make menopause feel like your body has turned against you. Even simple daily activities become challenging when you're dealing with night sweats and fatigue. But fitness expertLucy Wyndham-Read has turned her personal journey of resilience into a mission to help women thrive during this transition. With nearly 30 years of fitness training experience and 2.4 million YouTube followers, Lucy combines her military discipline with deep understanding of women's health to create effective, accessible workouts. Her approach, born from both professional expertise and personal transformation, makes fitness feel achievable for women at any stage of their menopause journey. Read on to discover a 15-minute workout that can help reduce menopause symptoms and restore your confidence—no equipment needed.

Understanding Menopause

"Menopause is a point in time when you've gone 12 consecutive months without a menstrual period. It happens, on average, at age 52," says Cleveland Clinic. During this time, "your ovaries stop producing reproductive hormones," leading to various physical and emotional changes. These hormonal shifts can begin years before menopause officially occurs, during a stage called perimenopause, which can last "eight to 10 years before menopause."

Recognizing Common Symptoms

The Cleveland Clinic identifies several key symptoms of menopause, including "irregular periods, hot flashes, night sweats, difficulty sleeping, emotional changes, and joint and muscle aches and pains." Exercise can help address many of these symptoms, which is why Lucy's program focuses on comprehensive fitness. "The average length of menopause symptoms is about seven years," they note, making it crucial to develop sustainable exercise habits.

Warm-Up: Essential Preparation

"We're going to start with a quick little warmup," Lucy says in her post, emphasizing the importance of properly preparing your body. The warm-up includes 10 side steps, hamstring curls, and alternating punches. "This is just going to really help mobilize through your joints and warm up your body," she explains, keeping the preparation brief but effective at just 40 seconds.

Core Focus: Managing Menopausal Weight Changes

The Cleveland Clinic notes that weight gain can be a common menopause symptom due to hormonal changes, as "you may start to lose muscle as you get older, which can affect how your body gains weight." Addressing this, Lucy introduces targeted exercises: "We're going to really work those abs," she explains, focusing on movements that "help to reduce that visceral fat that's that deeper fat that we find we often gain when we're menopausal."

Cardiovascular Health: A Critical Component

The Cleveland Clinic warns that "after menopause, your risk for cardiovascular disease tends to increase" due to multiple factors, including "the loss of estrogen" and "increased blood pressure." Lucy's workout addresses this through integrated cardio: "Exercise really does become your best friend," she shares, explaining how these movements support "bone health, joint health, heart health, brain health, metabolic health, and mental health."

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Bone Health: Preventing Osteoporosis

"People lose an average of 25% of their bone mass from the time of menopause to age 60," states the Cleveland Clinic, largely due to estrogen loss. Lucy specifically addresses this through impact training: "The great thing is with doing these walking moves, what we're doing is we're really actually helping with your lower body bone health here as well. Because every time we stamp that foot down, it creates a piso chemical reaction which really helps build a stronger bone."

Multi-Directional Movement: Comprehensive Fitness

"Your body moves in three different directions," Lucy explains while leading lateral steps with punches. "These are way more effective than doing planks or crunches. It's far better to be standing up and doing these exercises," she advises. This approach helps maintain functional fitness, which becomes increasingly important as the Cleveland Clinic notes that "maintaining physical activity" is crucial for managing menopause symptoms.

Mental Wellbeing: Managing Emotional Changes

The Cleveland Clinic identifies several emotional changes during menopause, including "anxiety, depression, mood changes and tension." Lucy addresses the mental health aspect of menopause fitness: "This stage of our life is where I've embraced it and I feel more confident - we know who we are as women and it's a time that we can still enjoy life."

RELATED: Woman Loses 45 Pounds With Simple Walking Routine Instead of Gym

Nutrition and Lifestyle Support

The Cleveland Clinic emphasizes the importance of "lifestyle changes" in managing menopause symptoms. Lucy complements this with specific nutritional advice: "Protein is really key," she notes, but advises to "get protein through its natural sources" rather than supplements. She also recommends berries and dark chocolate (in moderation) for their antioxidant properties, and stresses the importance of staying hydrated during menopause.

Treatment Options and Exercise Benefits

While the Cleveland Clinic notes that "there are many different types of treatments for managing menopause symptoms," including hormone therapy and medication, they emphasize that "lifestyle adjustments" play a crucial role. Lucy's approach makes these adjustments accessible: "You don't need any equipment. You could even do this, let's be honest, in your pajamas."

RELATED: 50-Year-Old Takes Wegovy for 21 Days and Shares 3 Unexpected Results

Long-Term Health Investment

"What you and I have done is we've just invested in your future health," Lucy concludes. This aligns with the Cleveland Clinic's guidance that managing menopause symptoms effectively requires a comprehensive approach. The workout combines cardiovascular exercise, strength training, and flexibility work to address the various physical and emotional challenges of menopause while building a foundation for long-term health. And if you enjoyed this article, take advantage of these15 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
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 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 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.
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.

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

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

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

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

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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