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        5 Crucial First Steps from MD Who Lost 140 Pounds Using Ozempic
    Expert guidance to maximize your GLP-1 medication success from day one
By Alek KorabMar 26, 2025
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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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.

        Copyright Dr. Kevin Joseph/Youtube/Shutterstock
    
By Alek KorabMar 26, 2025
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 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
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Struggling to win the battle against stubborn weight despite countless diets and exercise regimens? You're far from alone. For millions facing similar challenges, GLP-1 medications like Ozempic and Mounjaro represent a promising new chapter.
Dr. Kevin Joseph, an internal medicine physician specializing in cellular medicine and longevity, brings a unique dual perspective to this conversation. Having personally lost over 140 pounds using GLP-1 agonists, he combines professional expertise with firsthand experience. Follow his essential first steps to set yourself up for success on your GLP-1 journey.

                1. Build a Strong Provider Relationship
            
        The foundation of your GLP-1 success begins with finding the right healthcare partner. "I don't mean a random PCP that your insurance covers. I don't mean going through a telehealth company and having a 10-minute meeting with a physician for a flat fee just to get a prescription," explains Dr. Joseph.
Instead, he emphasizes finding "a provider that you've built a relationship with that knows your body almost as well as you know your body."
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Your Treatment Should Be Custom-Made
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockDr. Joseph stresses that medicine should be "very individualized" and "fine-tuned and specific for that person." A provider who truly listens to your concerns creates the support structure needed for every step that follows.
Too often, providers brush aside patient complaints, but Dr. Joseph believes this personalized relationship is the foundation for success.

                2. Start with the Lowest Effective Dose
            
        ​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstockWhen beginning GLP-1 medications, patience and precision with dosing are crucial. "Go low and go slow," advises Dr. Joseph. "Start at the lowest dose possible that gives you a noticeable benefit."
RELATED:20 Possible Ozempic Side Effects

                Watch for These Positive Signs
            
        ​And Now, Some Are Recommending MicrodosingShutterstockFor weight loss patients, he recommends finding the minimum dose that either allows you to "see the scale continuously go down" or creates "a noticeable effect on food noise and food intake." This approach, Dr. Joseph explains, "allows you to minimize the side effects while optimizing the benefits and the results." 

                Consider Micro-dosing Options
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockIf you're using compounded medication, he notes the potential for more precise micro-dosing, though this should always happen "under the guidance of a healthcare provider." Dr. Joseph has created comprehensive resources on micro-dosing for patients who want to discuss this option with their providers.

                3. Trust Your Body's Signals
            
        ShutterstockNo one understands your body better than you do—which is why Dr. Joseph considers listening to these signals a critical step. "If you feel like something is off, please tell me right away," he advises patients.
 "Please don't ever feel like even the slightest thing that you know in the back of your head... is off but you don't want to bother me."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Small Warnings Can Prevent Big Problems
            
        Shutterstock
Dr. Joseph believes these early warnings, combined with medical knowledge, could identify "a big red flag" or "sign of impending issues" that might be addressed proactively.
He underlines that feeling uncomfortable with your dose or experiencing unusual symptoms beyond common side effects warrants immediate discussion with your provider. Never hesitate to advocate for yourself if something doesn't feel right with your medication.

                4. Prepare for Appetite Changes and Side Effects
            
        ​Not Viewing Hunger as the EnemyShutterstockProactive preparation can significantly smooth your first weeks on GLP-1 medication. "When you first start a GLP-1 agonist, you might lose a lot of your appetite," Dr. Joseph warns. He recommends having "protein shakes or meal replacement shakes that you can hopefully slowly sip on throughout the day" to maintain essential nutrition when food holds little appeal.

                Electrolytes Are Absolutely Essential
            
        ShutterstockEven more critically, Dr. Joseph strongly emphasizes electrolyte preparedness: "Please, please, please have electrolytes on hand." He shares that he recently had "two patients within three days of each other that were hospitalized" after increasing to maximum doses and experiencing severe dehydration. This dehydration affected their kidney function and heart rhythm.
RELATED:20 Things to Avoid While on Ozempic

                Stay on Top of Your Lab Work
            
        ShutterstockRegular lab work and maintaining hydration are essential safeguards, particularly when increasing doses. If you have pre-existing kidney issues, Dr. Joseph advises consulting your provider before starting electrolyte supplements.

                5. Focus on Your Personal Journey
            
        15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstockThe final crucial step involves protecting your mental approach to treatment. "Don't listen to others, don't compare yourself to others," Dr. Joseph advises. When beginning his own GLP-1 journey, he only told his wife, noting, "if you do not have a support system like that... you don't need to tell anybody about this." 

                Beware of Comparing Yourself to Online Success Stories
            
        ShutterstockDr. Joseph cautions against comparing your results to dramatic online success stories, which are often outliers. "You will get to your goal," he assures, explaining that "some people might need a higher dose" while others "might not do well on semaglutide and they need tirzepatide instead." 
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

                Remember the Invisible Benefits
            
        ShutterstockDr. Joseph reminds patients that even without dramatic scale changes, "you are metabolically optimizing your body... improving your insulin resistance, improving your kidney function, improving your cardiac health."
Dr. Joseph concludes with confident encouragement: "Starting on a GLP-1 is the greatest thing you could do for your life and for your health. I truly believe that you will thank yourself... because your health will be in a much better place than it was six months or a year ago." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time
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        5 Crucial GLP-1 Tips From Weight Loss Doctor
    
        Copyright Dr. Kevin Joseph/Youtube/Shutterstock
    
By Alek KorabMar 26, 2025
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 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.
Struggling to win the battle against stubborn weight despite countless diets and exercise regimens? You're far from alone. For millions facing similar challenges, GLP-1 medications like Ozempic and Mounjaro represent a promising new chapter.
Dr. Kevin Joseph, an internal medicine physician specializing in cellular medicine and longevity, brings a unique dual perspective to this conversation. Having personally lost over 140 pounds using GLP-1 agonists, he combines professional expertise with firsthand experience. Follow his essential first steps to set yourself up for success on your GLP-1 journey.

                1. Build a Strong Provider Relationship
            
        The foundation of your GLP-1 success begins with finding the right healthcare partner. "I don't mean a random PCP that your insurance covers. I don't mean going through a telehealth company and having a 10-minute meeting with a physician for a flat fee just to get a prescription," explains Dr. Joseph.
Instead, he emphasizes finding "a provider that you've built a relationship with that knows your body almost as well as you know your body."
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Your Treatment Should Be Custom-Made
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockDr. Joseph stresses that medicine should be "very individualized" and "fine-tuned and specific for that person." A provider who truly listens to your concerns creates the support structure needed for every step that follows.
Too often, providers brush aside patient complaints, but Dr. Joseph believes this personalized relationship is the foundation for success.

                2. Start with the Lowest Effective Dose
            
        ​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstockWhen beginning GLP-1 medications, patience and precision with dosing are crucial. "Go low and go slow," advises Dr. Joseph. "Start at the lowest dose possible that gives you a noticeable benefit."
RELATED:20 Possible Ozempic Side Effects

                Watch for These Positive Signs
            
        ​And Now, Some Are Recommending MicrodosingShutterstockFor weight loss patients, he recommends finding the minimum dose that either allows you to "see the scale continuously go down" or creates "a noticeable effect on food noise and food intake." This approach, Dr. Joseph explains, "allows you to minimize the side effects while optimizing the benefits and the results." 

                Consider Micro-dosing Options
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockIf you're using compounded medication, he notes the potential for more precise micro-dosing, though this should always happen "under the guidance of a healthcare provider." Dr. Joseph has created comprehensive resources on micro-dosing for patients who want to discuss this option with their providers.

                3. Trust Your Body's Signals
            
        ShutterstockNo one understands your body better than you do—which is why Dr. Joseph considers listening to these signals a critical step. "If you feel like something is off, please tell me right away," he advises patients.
 "Please don't ever feel like even the slightest thing that you know in the back of your head... is off but you don't want to bother me."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Small Warnings Can Prevent Big Problems
            
        Shutterstock
Dr. Joseph believes these early warnings, combined with medical knowledge, could identify "a big red flag" or "sign of impending issues" that might be addressed proactively.
He underlines that feeling uncomfortable with your dose or experiencing unusual symptoms beyond common side effects warrants immediate discussion with your provider. Never hesitate to advocate for yourself if something doesn't feel right with your medication.

                4. Prepare for Appetite Changes and Side Effects
            
        ​Not Viewing Hunger as the EnemyShutterstockProactive preparation can significantly smooth your first weeks on GLP-1 medication. "When you first start a GLP-1 agonist, you might lose a lot of your appetite," Dr. Joseph warns. He recommends having "protein shakes or meal replacement shakes that you can hopefully slowly sip on throughout the day" to maintain essential nutrition when food holds little appeal.

                Electrolytes Are Absolutely Essential
            
        ShutterstockEven more critically, Dr. Joseph strongly emphasizes electrolyte preparedness: "Please, please, please have electrolytes on hand." He shares that he recently had "two patients within three days of each other that were hospitalized" after increasing to maximum doses and experiencing severe dehydration. This dehydration affected their kidney function and heart rhythm.
RELATED:20 Things to Avoid While on Ozempic

                Stay on Top of Your Lab Work
            
        ShutterstockRegular lab work and maintaining hydration are essential safeguards, particularly when increasing doses. If you have pre-existing kidney issues, Dr. Joseph advises consulting your provider before starting electrolyte supplements.

                5. Focus on Your Personal Journey
            
        15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstockThe final crucial step involves protecting your mental approach to treatment. "Don't listen to others, don't compare yourself to others," Dr. Joseph advises. When beginning his own GLP-1 journey, he only told his wife, noting, "if you do not have a support system like that... you don't need to tell anybody about this." 

                Beware of Comparing Yourself to Online Success Stories
            
        ShutterstockDr. Joseph cautions against comparing your results to dramatic online success stories, which are often outliers. "You will get to your goal," he assures, explaining that "some people might need a higher dose" while others "might not do well on semaglutide and they need tirzepatide instead." 
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

                Remember the Invisible Benefits
            
        ShutterstockDr. Joseph reminds patients that even without dramatic scale changes, "you are metabolically optimizing your body... improving your insulin resistance, improving your kidney function, improving your cardiac health."
Dr. Joseph concludes with confident encouragement: "Starting on a GLP-1 is the greatest thing you could do for your life and for your health. I truly believe that you will thank yourself... because your health will be in a much better place than it was six months or a year ago." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time

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        4 Tips to Maximize Weight Loss on Ozempic
    
        Copyright Dr. Ryan - SummaUp/YouTube/Shutterstock
    
By Christopher RobackMay 06, 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.
After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Prioritize Hydration for Maximum Benefits
            
        Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

                Never Skip Meals Despite Reduced Appetite
            
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One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

                Always Lead with Protein at Every Meal
            
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Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

                Incorporate Movement Without Overwhelming Yourself
            
        Shutterstock
Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

                Celebrate Non-Scale Victories
            
        ShutterstockBeyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

                Avoid the Daily Weigh-In Trap
            
        ​Why Protein Matters for Weight LossShutterstockDr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

                Track Your Entire Experience
            
        Shutterstock
Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

                Practice Patience with Your Body
            
        ​Take Action Today For Real ResultsShutterstockUnderstanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.
RELATED:20 Possible Ozempic Side Effects

                Focus on Sustainable Success
            
        ​Your Action PlanShutterstockDr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

                Key Takeaway
            
        Shutterstock
Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

                Understand Your Medication's Role
            
        Shutterstock
"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Focus on High-Quality Protein at Every Meal
            
        Shutterstock
" Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

                Track Everything You Eat and Drink
            
        Shutterstock
Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

                Stay Ahead of Side Effects
            
        Shutterstock
"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."
RELATED:20 Possible Ozempic Side Effects

                Develop a Consistent Movement Routine
            
        Shutterstock
"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

                Address Emotional Eating Patterns
            
        Shutterstock
"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

                Build Your Support Network
            
        ShutterstockDr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Monitor Multiple Progress Markers
            
        Shutterstock
"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

                Create a Sustainable Meal Structure
            
        Shutterstock
"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

                Prepare Strategies for Plateaus
            
        Shutterstock"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."
RELATED:20 Things to Avoid While on Ozempic

                Plan for Long-Term Success
            
        Shutterstock"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        3 Ways to Keep Weight Off After Stopping Ozempic
    
        Copyright Dr. Eric Berg DC/YouTube/Shutterstock
    
By Christopher RobackFeb 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
If you've achieved your weight goals with Ozempic, you might be wondering what comes next. The journey to maintaining your new weight can seem daunting, especially as you plan to stop the medication. But according to Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, there's a science-backed approach to keeping the weight off.
As the director of Dr. Berg's Nutritionals and author of multiple Amazon bestsellers, Dr. Berg suggests a fundamental principle: "My whole philosophy has always been get healthy, then lose the weight versus lose weight and get healthy." With 13 million YouTube subscribers following his evidence-based strategies, he outlines three crucial methods for maintaining weight loss after GLP-1 medications.

                Why Post-Ozempic Strategy Matters
            
        "Ozempic is a GLP-1 agonist that mimics a certain hormone in your small intestine," Dr. Berg explains in his video. It works by increasing insulin to lower blood sugar, signaling fullness to your brain, and slowing down digestion. While these effects make weight loss easier, they can mask underlying challenges that need addressing for long-term success.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                The Hidden Risk Most People Don't Know
            
        Shutterstock
One significant concern Dr. Berg highlights is muscle loss: "A lot of people will end up losing a lot of muscle mass, sometimes up to 50% of their muscle mass while they're also losing body fat." This creates an unfavorable fat-to-muscle ratio that can complicate weight maintenance after stopping the medication.

                Method 1 - Strategic Protein Intake
            
        Shutterstock"You don't need necessarily protein. You need amino acids," Dr. Berg emphasizes. He recommends focusing on bioavailable protein sources like high-quality red meat, eggs, and fish. The minimum requirement is 0.8-1.5 grams of protein per kilogram of lean body mass, with careful attention to actual protein content versus food weight.

                Understanding True Protein Content
            
        ShutterstockDr. Berg clarifies a common misconception about protein portions: "You got to realize like half that steak or more is water and other things." For example, one egg provides about seven grams of protein, making it essential to calculate your intake accurately for muscle preservation.
RELATED:20 Possible Ozempic Side Effects

                Method 2 - Strategic Exercise
            
        Shutterstock"Exercise is the greatest stimulus of muscle mass," states Dr. Berg. Combined with proper hormone balance, regular physical activity, particularly weight training, becomes crucial for maintaining muscle mass and metabolic health after stopping Ozempic.

                The Hormone Factor
            
        ShutterstockDr. Berg explains that cholesterol plays a vital role in hormone production: "The raw material to make all these hormones is cholesterol." This understanding helps inform dietary choices that support hormone balance and muscle preservation.

                Method 3 - The Ketogenic Approach
            
        Shutterstock
"The ketogenic diet is so important, especially if you're coming up on Zempik," Dr. Berg advises. This approach helps maintain low insulin levels while promoting natural appetite control. When combined with intermittent fasting, it creates a sustainable framework for weight maintenance.

                Potential Challenges to Watch For
            
        Shutterstock
Dr. Berg warns about various considerations, including gastroparesis, constipation, and other digestive issues that might persist after stopping the medication. Understanding these challenges helps in developing effective counter-strategies.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Putting It All Together
            
        Shutterstock
The three-method approach Dr. Berg recommends combines strategic protein intake, regular exercise (especially weight training), and a ketogenic diet with intermittent fasting. This comprehensive strategy addresses both the visible and hidden challenges of post-Ozempic weight maintenance.

                Your Action Plan
            
        ShutterstockBy implementing these three methods - proper protein intake, strategic exercise, and a ketogenic approach - you're building a sustainable foundation for long-term success. As Dr. Berg emphasizes, the goal is to "get healthy, then lose the weight," creating lasting results that continue well after stopping Ozempic. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        5 Expert Tips to Keep Weight Off After Ozempic
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackFeb 11, 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 
You've done the hard work. You've taken the weight loss shots – whether it's semaglutide, Ozempic, or Mounjaro – and achieved your weight loss goals. But now comes the crucial part: keeping those pounds off for good. If you're wondering "what's next?" after your weight loss journey, you're not alone.
Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years. With her expertise in complete women's care, hormonal health, and weight management, she offers proven strategies to maintain your success. Read on to discover five essential tips that will help you maintain your weight loss achievements and embrace a healthier lifestyle.

                Prioritize Protein for Muscle Maintenance
            
        " Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Choose Your Protein Sources Wisely
            
        ShutterstockNot all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

                Smart Protein Alternatives
            
        Shutterstock"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:
Beef jerky for high protein with low fat
Fish, especially salmon, rich in omega-3s
Whey protein supplements
Fat-free Greek yogurt.

                Monitor Your Carbohydrate Intake
            
        ShutterstockWhile you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.
RELATED:20 Possible Ozempic Side Effects

                Understanding the Glycemic Index
            
        Shutterstock
The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

                Eliminate Sugar, Especially in Drinks
            
        Shutterstock"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:
Sodas
Slushies
Sweetened coffee drinks
Any sugar-heavy beverages
Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

                Exercise: The Non-Negotiable Factor[
            
        ShutterstockExercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Making Exercise Work for You
            
        ShutterstockIf you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

                Creating Sustainable Habits
            
        ShutterstockSuccess in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:
Consistently choosing lean proteins
Monitoring carbohydrate intake
Avoiding sugary drinks
Maintaining regular exercise
Making adjustments based on your body's response.
RELATED:20 Things to Avoid While on Ozempic

                Monitoring and Adjusting
            
        Shutterstock
Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.
Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    
        I Lost 30 Pounds While Eating These High-Protein Foods
    
        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

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

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

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

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

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

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

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

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

                RDN Weighs in
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

                Try Eating More Vegetables, Expert Says
            
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    
        Copyright gainsbybrains/Instagram/Shutterstock
    
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 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
            
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“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
            
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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
            
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“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
            
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“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
            
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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

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

                Core Exercise
            
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“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
    
        Copyright joyymaria/Instagram/Shutterstock
    
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
            
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“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
            
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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
            
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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
            
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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
            
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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
            
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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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