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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.

5 Morning Habits That Burn Belly Fat in 30 Days According to an Expert

Turn your first hour into a fat-burning powerhouse.

Christopher Roback
By Christopher RobackMar 07, 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.

Dr Tony Hampton
I'm an Obesity Doctor and These 6 Natural Methods Match Ozempic's Benefits
Copyright Dr Tony Hampton/YouTube
Christopher Roback
By Christopher RobackMar 07, 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.

Nutrition & Diet

Do you wake up feeling tired, only to struggle with cravings and low energy all day? Your morning routine might be sabotaging your weight loss efforts. Dr. Tony Hampton, a board-certified Family and Obesity Medicine specialist, reveals five science-backed morning habits that can transform your metabolism and help you finally achieve sustainable fat loss. Read on to discover simple changes that could revolutionize your weight loss journey.

1. Hydrate the Right Way

The very first thing you should do when waking up isn't checking your phone or grabbing coffee – it's hydrating your body. "After six to eight hours without fluid, dehydration slows your metabolism, increases hunger hormones, and makes your body cling to fat instead of burning it," Dr. Hampton explains in his post.

Morning dehydration can significantly impact your metabolism. "When you wake up, your body is in a dehydrated state after hours without water," Dr. Hampton points out. This state of dehydration directly affects your body's ability to burn fat efficiently.

But it's not just about drinking plain water. Dr. Hampton recommends adding a pinch of high-quality sea salt or electrolytes to replenish minerals lost overnight and support adrenal function. "If you really want to supercharge fat burning, add a squeeze of lemon for a natural liver detox or a splash of apple cider vinegar to support insulin sensitivity," he suggests.

The benefits of this strategic hydration are immediate. "Within minutes, your metabolism wakes up, digestion improves, and you're less likely to experience cravings and energy crashes later in the day," says Dr. Hampton. He also emphasizes the accessibility of this habit: "What's cool about water is that it's simple, powerful, and completely free."

2. Get Natural Light in Your Eyes

Sunny,Beautiful,Picture,Of,Young,Cheerful,Girl,Holding,Hands,Up, happy, celebrate , morning, sun, sunshine, sunflower, sunset, sunrise8 Morning Habits That Target Stubborn Belly Fat While Boosting EnergyShutterstock

Within the first 30 minutes of waking up, try to expose your eyes to natural sunlight. "Your metabolism is directly tied to your circadian rhythm, the body's internal clock that regulates hormones like cortisol, insulin, and leptin," says Dr. Hampton.

This often-overlooked habit has tremendous impact on fat loss. Dr. Hampton notes, "When your eyes detect natural light, your brain gets a signal to lower melatonin and increase wakefulness hormones, which helps regulate blood sugar, reduce cravings, and optimize energy."

The morning light exposure does more than just wake you up. "It tells your body that it's time to be active, making you more likely to burn fat efficiently throughout the day," Dr. Hampton explains. The time commitment is minimal for significant benefits.

"Even just five to 10 minutes of morning sunlight without sunglasses can improve your metabolic rate, increase focus, and help you sleep better at night, which is critical for fat loss," he advises. For those with limited access to morning sunlight, Dr. Hampton offers an alternative: "If you live in a place where morning sun isn't always available, or you're an early riser like me, using a bright light therapy lamp for a few minutes can have similar benefits. Just make sure that the light has at least 10,000 lux."

3. Front-Load Your Protein

Greek yogurt granola and berry mix.Shutterstock

The Breakfast Mistake Most People Make

One of the biggest morning mistakes is starting your day with carbohydrate-heavy foods. "One of the biggest mistakes people make is starting their day with a carbohydrate heavy meal like grits, oatmeal, cereal, or toast," Dr. Hampton warns. The consequences are immediate and counterproductive to weight loss goals.

"All of that starch, starch, starch will raise your sugar, sugar, sugar. This blood sugar spike causes an insulin surge and leads to mid-morning hunger and, unfortunately, fat storage," explains Dr. Hampton. This pattern sets you up for a day of cravings and energy crashes.

The Protein Solution

Dr. Hampton has a clear alternative: "If you want to lose weight, you need to front load your protein." This simple shift in your breakfast approach can dramatically change your body's fat-burning potential.

"Protein first thing in the morning is the most effective way to control appetite, increase muscle protein synthesis, and trigger thermogenesis, meaning your body burns more calories just digesting it," Dr. Hampton explains. The amount matters, too.

"In my clinic, I recommend my patients get at least 30 grams of protein within the first 90 minutes of waking up," he shares. Getting this much protein doesn't have to be complicated. "This can come from eggs, sausage, bacon, or even a high-fat, low-sugar Greek yogurt with nuts may do the trick for some of you guys," suggests Dr. Hampton.

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

How Protein Changes Your Day

The benefits of a protein-rich breakfast extend well beyond the morning. "It stabilizes blood sugar, reduces cravings, and makes you naturally eat fewer calories throughout the day," Dr. Hampton points out. There's also a significant mental benefit.

"Protein increases dopamine levels, helping you feel more focused and motivated, critical to sticking to your weight loss plan," he adds. For those who have struggled with inconsistent results, Dr. Hampton offers encouragement: "If you've been struggling with hunger, fatigue, or constant snacking, this one change could be the key to finally seeing results."

4. Move Before You Eat

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Getting some movement before your first meal can significantly boost fat loss. "Fasted movement forces your body to tap into stored fat for energy instead of relying on glucose," says Dr. Hampton. The good news is that this doesn't require a strenuous workout regimen.

"I'm not saying you need to do an intense workout first thing in the morning, but even just a 10 to 15 minute walk, some light stretching, or body weight exercises can make a huge difference," Dr. Hampton reassures. The science behind this approach is compelling.

The Science of Fasted Movement

Dr. Hampton explains the metabolic mechanism at work: "This works because movement in a fasted state increases fat oxidation, the process where your body breaks down fats like triglycerides into smaller molecules like free fatty acids, which can then be used as energy by the body, primarily occurring within the mitochondria of your cells."

This process aligns with your body's natural preferences. "Did you know that your body prefers burning fat as fuel? That's right. Your body prefers burning fat as fuel," Dr. Hampton emphasizes. Beyond immediate fat burning, there are longer-term metabolic benefits.

"Fat oxidation also improves insulin sensitivity, making your metabolism more efficient for the rest of the day," he explains. This creates a positive cycle that supports continued weight loss.

Options for Different Schedules

Dr. Hampton acknowledges that everyone's morning routine and fitness level differ. For those with more time, he suggests: "For those of you who have time in the morning, adding in resistance training or short bursts of high intensity movement like jumping jacks, pushups, or squats can further amplify the fat burning effect."

Even for those with minimal time, there's still a way to benefit. "If you're someone who can't workout in the morning, at least aim to walk five to 10 minutes before breakfast," advises Dr. Hampton. He emphasizes the long-term impact of this simple habit: "The difference it makes in long-term fat loss is incredible."

5. Control Your First Dopamine Hit

Mindfulness,Woman,Breathing,Fresh,Air,happy​Taking Action Against Hidden SugarsShutterstock

The final morning habit focuses on protecting your brain chemistry. "If you can't control your first dopamine hit of the day, you set yourself up for cravings, low energy, and decision fatigue later on," Dr. Hampton cautions.

The Modern Morning Trap

Most people begin their day with activities that create unhealthy dopamine patterns. "Most people start their day by scrolling their phone, checking emails, or consuming highly stimulating content," Dr. Hampton observes. The consequences extend well beyond just the morning hours.

"The problem? This floods the brain with dopamine first thing in the morning, making it harder to resist junk food, emotional eating, and even binge watching TV later on," he explains. This neurological pattern creates a day of struggle against cravings and poor choices.

Building Dopamine Resilience

Instead of starting with high-dopamine activities, Dr. Hampton recommends alternatives that set you up for success. "Instead, you want to start your morning with something that naturally regulates dopamine, like writing in your journal, meditation, reading, or even just sitting in silence with your coffee," he suggests.

These calmer activities have profound benefits for your weight loss journey. "By doing this, you build resilience to cravings, improve focus, and make it easier to stick to your fat loss goals," Dr. Hampton explains. The impact of this mental preparation extends throughout your entire day.

"Think of it this way. If you can win the first hour of your day, you can win the next 23," Dr. Hampton affirms. This approach to dopamine management creates a foundation for better decisions all day long.

6. Start Small for Big Results

Sports woman drinking bottle of water.​HydrateShutterstock

Creating new habits doesn't happen overnight, and Dr. Hampton encourages a gradual approach. "Imagine how different your body would feel if, starting tomorrow morning, you hydrated strategically, got natural light in your eyes, prioritized protein, moved before eating, and controlled your dopamine," he suggests.

The key is to start with manageable changes. "You don't need extreme things to make a big change. You just need to change your habits, one morning at a time," Dr. Hampton advises. This approach prevents the overwhelm that leads many people to abandon their weight loss efforts.

Dr. Hampton recommends beginning with just one habit: "Pick one of these habits and start tomorrow." This incremental approach makes lasting change much more achievable than trying to overhaul your entire routine at once.

7. Working With Your Body, Not Against It

Happy woman in bright dress in rapeseed field. Nature, vacation, relax and lifestyle. Summer landscape.

Shutterstock

The fundamental principle behind these morning habits is cooperation with your body's natural processes. "The more we understand how to work with our bodies instead of against it, the easier fat loss becomes," Dr. Hampton explains.

This perspective shift—from fighting your body to supporting its natural functions—makes weight loss more sustainable. Rather than extreme diets or punishing workout regimens, these habits enhance your body's inherent fat-burning capabilities.

By implementing these science-backed morning routines, you're creating the optimal conditions for your metabolism to function at its best. As Dr. Hampton says, "You just need to change your habits, one morning at a time," and these small, consistent changes can lead to remarkable transformations in your health and appearance.

sustainable-weight-lossfat-loss

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Coach Reveals 5 Habits That Melted His Belly Fat

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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.

Do you want to blast belly fat by summer? One expert claims that it all comes down to incorporating five healthy habits. Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals habits that helped him flatten his tummy. “I declared war on my belly fat. Here’s exactly what I did,” he writes, revealing “what worked” for him. “Do this and watch your body transform.”

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

Eat Like This

“Build each meal around protein because it will help you lose fat while building lean muscle,” he says, revealing his grocery list:

  • 2 cartons of eggs
  • 1 whole chicken
  • 2 steaks
  • 2-3 lbs of ground beef
  • Colorful veggies
  • Potatoes
  • Greek yoghurt
  • Berries.

Drink More Water

Next, amp up hydration. “Dehydration leads to low energy, hunger, and overeating,” he says. “Try this: Keep a water bottle visible and within reach as a visual reminder. Drink 500 ml to 1 L of water 1 hour before your first cup of coffee to allow your natural cortisol levels to rise. Drink at least 2 L of water daily: 1 L before lunch and 1 L in the afternoon.”

Lift Weights 3 Times Per Peek

Next, strength train and lift weight three times a week. “Strength training boosts your metabolism, builds muscle and makes you look better fatter,” he says. “Do this: Focus on compound exercises that target multiple muscle groups. Lift heavy weights to build strength and muscle. Push to 1-2 reps from failure each set.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Go to Bed Early

Next, prioritizer sleep. “Sleep is your fat-loss cheat code. It helps you build muscle, avoid late-night snacking, and feel less hungry the next day,” he says, suggesting the 10-3-2-1-0 Sleep Rule.

10 hours before bed: No caffeine.

  • 3 hours before bed: No food or alcohol.
  • 2 hours before bed: No work.
  • 1 hour before bed: No screens.
  • 0 times to hit snooze.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Don’t Cut All Your Favourite Foods

Lastly, don’t cut all your favorite foods. “Diets fail because they’re too restrictive, unsustainable and make life miserable. Eat healthy 80% of the time. Enjoy your favorite foods 20% of the time. This approach makes fat loss sustainable and enjoyable, so you’ll actually stick with it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

4 Daily Habits That Help Burn Fat Without Hardcore Workouts

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock
Christopher Roback
By Christopher RobackMay 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

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

Jeremy Ethier​Mindful Eating EnvironmentCopyright Jeremy Ethier/YouTube

Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Morning Habits That Burn Belly Fat in 30 Days

Dr Tony Hampton
I'm an Obesity Doctor and These 6 Natural Methods Match Ozempic's Benefits
Copyright Dr Tony Hampton/YouTube
Christopher Roback
By Christopher RobackMar 07, 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.

Do you wake up feeling tired, only to struggle with cravings and low energy all day? Your morning routine might be sabotaging your weight loss efforts. Dr. Tony Hampton, a board-certified Family and Obesity Medicine specialist, reveals five science-backed morning habits that can transform your metabolism and help you finally achieve sustainable fat loss. Read on to discover simple changes that could revolutionize your weight loss journey.

1. Hydrate the Right Way

The very first thing you should do when waking up isn't checking your phone or grabbing coffee – it's hydrating your body. "After six to eight hours without fluid, dehydration slows your metabolism, increases hunger hormones, and makes your body cling to fat instead of burning it," Dr. Hampton explains in his post.

Morning dehydration can significantly impact your metabolism. "When you wake up, your body is in a dehydrated state after hours without water," Dr. Hampton points out. This state of dehydration directly affects your body's ability to burn fat efficiently.

But it's not just about drinking plain water. Dr. Hampton recommends adding a pinch of high-quality sea salt or electrolytes to replenish minerals lost overnight and support adrenal function. "If you really want to supercharge fat burning, add a squeeze of lemon for a natural liver detox or a splash of apple cider vinegar to support insulin sensitivity," he suggests.

The benefits of this strategic hydration are immediate. "Within minutes, your metabolism wakes up, digestion improves, and you're less likely to experience cravings and energy crashes later in the day," says Dr. Hampton. He also emphasizes the accessibility of this habit: "What's cool about water is that it's simple, powerful, and completely free."

2. Get Natural Light in Your Eyes

Sunny,Beautiful,Picture,Of,Young,Cheerful,Girl,Holding,Hands,Up, happy, celebrate , morning, sun, sunshine, sunflower, sunset, sunrise8 Morning Habits That Target Stubborn Belly Fat While Boosting EnergyShutterstock

Within the first 30 minutes of waking up, try to expose your eyes to natural sunlight. "Your metabolism is directly tied to your circadian rhythm, the body's internal clock that regulates hormones like cortisol, insulin, and leptin," says Dr. Hampton.

This often-overlooked habit has tremendous impact on fat loss. Dr. Hampton notes, "When your eyes detect natural light, your brain gets a signal to lower melatonin and increase wakefulness hormones, which helps regulate blood sugar, reduce cravings, and optimize energy."

The morning light exposure does more than just wake you up. "It tells your body that it's time to be active, making you more likely to burn fat efficiently throughout the day," Dr. Hampton explains. The time commitment is minimal for significant benefits.

"Even just five to 10 minutes of morning sunlight without sunglasses can improve your metabolic rate, increase focus, and help you sleep better at night, which is critical for fat loss," he advises. For those with limited access to morning sunlight, Dr. Hampton offers an alternative: "If you live in a place where morning sun isn't always available, or you're an early riser like me, using a bright light therapy lamp for a few minutes can have similar benefits. Just make sure that the light has at least 10,000 lux."

3. Front-Load Your Protein

Greek yogurt granola and berry mix.Shutterstock

The Breakfast Mistake Most People Make

One of the biggest morning mistakes is starting your day with carbohydrate-heavy foods. "One of the biggest mistakes people make is starting their day with a carbohydrate heavy meal like grits, oatmeal, cereal, or toast," Dr. Hampton warns. The consequences are immediate and counterproductive to weight loss goals.

"All of that starch, starch, starch will raise your sugar, sugar, sugar. This blood sugar spike causes an insulin surge and leads to mid-morning hunger and, unfortunately, fat storage," explains Dr. Hampton. This pattern sets you up for a day of cravings and energy crashes.

The Protein Solution

Dr. Hampton has a clear alternative: "If you want to lose weight, you need to front load your protein." This simple shift in your breakfast approach can dramatically change your body's fat-burning potential.

"Protein first thing in the morning is the most effective way to control appetite, increase muscle protein synthesis, and trigger thermogenesis, meaning your body burns more calories just digesting it," Dr. Hampton explains. The amount matters, too.

"In my clinic, I recommend my patients get at least 30 grams of protein within the first 90 minutes of waking up," he shares. Getting this much protein doesn't have to be complicated. "This can come from eggs, sausage, bacon, or even a high-fat, low-sugar Greek yogurt with nuts may do the trick for some of you guys," suggests Dr. Hampton.

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

How Protein Changes Your Day

The benefits of a protein-rich breakfast extend well beyond the morning. "It stabilizes blood sugar, reduces cravings, and makes you naturally eat fewer calories throughout the day," Dr. Hampton points out. There's also a significant mental benefit.

"Protein increases dopamine levels, helping you feel more focused and motivated, critical to sticking to your weight loss plan," he adds. For those who have struggled with inconsistent results, Dr. Hampton offers encouragement: "If you've been struggling with hunger, fatigue, or constant snacking, this one change could be the key to finally seeing results."

4. Move Before You Eat

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Getting some movement before your first meal can significantly boost fat loss. "Fasted movement forces your body to tap into stored fat for energy instead of relying on glucose," says Dr. Hampton. The good news is that this doesn't require a strenuous workout regimen.

"I'm not saying you need to do an intense workout first thing in the morning, but even just a 10 to 15 minute walk, some light stretching, or body weight exercises can make a huge difference," Dr. Hampton reassures. The science behind this approach is compelling.

The Science of Fasted Movement

Dr. Hampton explains the metabolic mechanism at work: "This works because movement in a fasted state increases fat oxidation, the process where your body breaks down fats like triglycerides into smaller molecules like free fatty acids, which can then be used as energy by the body, primarily occurring within the mitochondria of your cells."

This process aligns with your body's natural preferences. "Did you know that your body prefers burning fat as fuel? That's right. Your body prefers burning fat as fuel," Dr. Hampton emphasizes. Beyond immediate fat burning, there are longer-term metabolic benefits.

"Fat oxidation also improves insulin sensitivity, making your metabolism more efficient for the rest of the day," he explains. This creates a positive cycle that supports continued weight loss.

Options for Different Schedules

Dr. Hampton acknowledges that everyone's morning routine and fitness level differ. For those with more time, he suggests: "For those of you who have time in the morning, adding in resistance training or short bursts of high intensity movement like jumping jacks, pushups, or squats can further amplify the fat burning effect."

Even for those with minimal time, there's still a way to benefit. "If you're someone who can't workout in the morning, at least aim to walk five to 10 minutes before breakfast," advises Dr. Hampton. He emphasizes the long-term impact of this simple habit: "The difference it makes in long-term fat loss is incredible."

5. Control Your First Dopamine Hit

Mindfulness,Woman,Breathing,Fresh,Air,happy​Taking Action Against Hidden SugarsShutterstock

The final morning habit focuses on protecting your brain chemistry. "If you can't control your first dopamine hit of the day, you set yourself up for cravings, low energy, and decision fatigue later on," Dr. Hampton cautions.

The Modern Morning Trap

Most people begin their day with activities that create unhealthy dopamine patterns. "Most people start their day by scrolling their phone, checking emails, or consuming highly stimulating content," Dr. Hampton observes. The consequences extend well beyond just the morning hours.

"The problem? This floods the brain with dopamine first thing in the morning, making it harder to resist junk food, emotional eating, and even binge watching TV later on," he explains. This neurological pattern creates a day of struggle against cravings and poor choices.

Building Dopamine Resilience

Instead of starting with high-dopamine activities, Dr. Hampton recommends alternatives that set you up for success. "Instead, you want to start your morning with something that naturally regulates dopamine, like writing in your journal, meditation, reading, or even just sitting in silence with your coffee," he suggests.

These calmer activities have profound benefits for your weight loss journey. "By doing this, you build resilience to cravings, improve focus, and make it easier to stick to your fat loss goals," Dr. Hampton explains. The impact of this mental preparation extends throughout your entire day.

"Think of it this way. If you can win the first hour of your day, you can win the next 23," Dr. Hampton affirms. This approach to dopamine management creates a foundation for better decisions all day long.

6. Start Small for Big Results

Sports woman drinking bottle of water.​HydrateShutterstock

Creating new habits doesn't happen overnight, and Dr. Hampton encourages a gradual approach. "Imagine how different your body would feel if, starting tomorrow morning, you hydrated strategically, got natural light in your eyes, prioritized protein, moved before eating, and controlled your dopamine," he suggests.

The key is to start with manageable changes. "You don't need extreme things to make a big change. You just need to change your habits, one morning at a time," Dr. Hampton advises. This approach prevents the overwhelm that leads many people to abandon their weight loss efforts.

Dr. Hampton recommends beginning with just one habit: "Pick one of these habits and start tomorrow." This incremental approach makes lasting change much more achievable than trying to overhaul your entire routine at once.

7. Working With Your Body, Not Against It

Happy woman in bright dress in rapeseed field. Nature, vacation, relax and lifestyle. Summer landscape.

Shutterstock

The fundamental principle behind these morning habits is cooperation with your body's natural processes. "The more we understand how to work with our bodies instead of against it, the easier fat loss becomes," Dr. Hampton explains.

This perspective shift—from fighting your body to supporting its natural functions—makes weight loss more sustainable. Rather than extreme diets or punishing workout regimens, these habits enhance your body's inherent fat-burning capabilities.

By implementing these science-backed morning routines, you're creating the optimal conditions for your metabolism to function at its best. As Dr. Hampton says, "You just need to change your habits, one morning at a time," and these small, consistent changes can lead to remarkable transformations in your health and appearance.

Nutrition & Diet

9 Steps a Weight Loss Expert Recommends to Melt Belly Fat Naturally

Mei Notes For Wellness
Copyright Notes For Wellness/YouTube
Christopher Roback
By Christopher RobackApr 22, 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

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Struggling with stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" – a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

Step 1: Boost Your Fiber Intake

Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.

"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."

Make this practical by swapping refined carbs for fiber-rich alternatives whenever possible—choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

Step 2: Swap Bad Fats for Good Ones

The moment olive oil is poured into a glass bowl set against a wooden background​Olive OilShutterstock

The type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.

"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."

Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

Step 3: Time Your Meals Strategically

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

When you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.

"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."

Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

Step 4: Upgrade Your Carbohydrate Choices

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Once you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.

"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."

These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

Step 5: Make Protein Your Priority

Fresh salmon with spices​SalmonShutterstock

Protein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.

"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."

Include quality protein sources with every meal—eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

Step 6: Eliminate Hidden Fat-Promoting Toxins

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Many people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.

"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."

Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

Step 7: Move to Manage Stress Hormones

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.​Chronic StressShutterstock

Stress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.

"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."

She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

Step 8: Build Metabolically Active Muscle

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

While cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.

"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.

Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

Step 9: Practice Mindfulness for Hormonal Balance

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.​Remember:Shutterstock

The mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.

"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."

Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.

Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."

She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

3 Proven Ways to Finally Lose Stubborn Belly Fat

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Leah Groth
By Leah GrothJun 02, 2024
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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✓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.

You might think that the secret to losing belly fat is doing endless crunches a day. However, according to fitness experts, this is just a myth. Soraya (@project.s.lifestyle) is a certified macro nutrition and fat loss coach and TikTok influencer. Her goal is to help people get their “dream body” without “ditching” their favorite foods and bust myths surrounding weight loss. In one of her viral videos she reveals the three things that will help you lose stubborn belly fat.

1. You Don’t Have to Go to Extremes to Lose Belly Fat

@project.s.lifestyle

How to lose stubborn lower belly fat #weightlosscoach #weightlossforwomen #weightlosstips

“Here's how you lose that stubborn lower belly fat that just hangs there when you pull your pants down,” she says in the clip. “Number one 60 sets a day right before bed. Number two, cut out all white carbs, white potatoes, white bread, pasta, things like that. Number three, one hour of cardio every single day,” she continues. “Now, these are things I see a lot of people doing to lose belly fat and lose fat in general, but it's not the most efficient and sustainable way to lose it.”

2. But, It Takes More Than Lots of Ab Work

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She continues to tell her followers what will actually help you blast belly fat. “Weight loss essentially comes from being in a calorie deficit. So you can do all the crunches, all the ab workouts you want to do, but if your nutrition is not on point, you'll not see any results in your stomach at all,” she says.

Related: I Lost 54 Pounds in 47 Days By Following These 10 Rules

3. 1. Be in a Calorie Deficit

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The first thing you need to do to lose lower belly fat “is to be in a healthy calorie deficit, unique to you,” she says. Chris McMahon, a nutrition and fitness coach agrees that the “best way to actually shrink your stomach” would be to be in a consistent calorie deficit. “There's no way around it. People say that diets don't work. That's not true,” he adds.

4. 2. Strength Training

Woman training in gym room ready for fitness biceps exercisesShutterstock

Her second recommendation? “Focus on strength training,” she says. Several studies have found a link between resistance training and reduced weight circumference, aka, belly fat. Some good weight training exercises to tone your midsection include bicep curls, squats, lunges, and tricep kickbacks.

5. 3. 30 Minutes of Walking Per Day

Woman walking in the park with bottle water in summer health care concept.Shutterstock

And finally, she recommends “30 minutes of walking per day,” instead of 60. “Light movement doesn't have to be anything crazy,” she adds. If you don’t have time for a 30-minute walk, McMahon suggests taking 10 minute walks throughout the day. “A 10 minute walk is equal to a thousand steps. So if you think of it that way, it's like, “Oh, okay, I can take short little walk breaks.”

Related: I Lost Weight Without Trying by Stopping These 7 Things

6. Finally, Have Patience

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“Now, if you do this, you will see results, but for a lot of women, their stomach is the slower thing to go,” she says. “So you just have to be patient and trust the process.”

💪🔥Body Booster: Contrary to popular belief, you can’t flatten your abs by doing a lot of crunches. In order to lose belly fat, you have to be in a caloric deficit.

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.
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✓Evidence-Based

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

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

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

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

Understanding How Ozempic Works

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


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

Your Body Already Makes This Weight-Loss Hormone

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

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

Start Your Day With Yogurt

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

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

Choose Your Yogurt Wisely

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

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


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

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

Don't Forget Your Daily Coffee or Tea

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

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

Make a Daily Salad Your Secret Weapon

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

Top Your Salad Strategically

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

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

Design Your Dinner for Sustained Fullness

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

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

Why Timing Matters for GLP-1 Production

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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