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6 Ways to Reset Hormones and Lose Belly Fat Says Food Scientist

Expert reveals how to fix hormone imbalances that cause stubborn belly fat.

Christopher Roback
By Christopher RobackFeb 13, 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.

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 13, 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

Have you noticed that no matter how much you diet or exercise, that stubborn belly fat just won't budge? According to food scientist and Gauge Girl Training founder Christine Hronec, the answer lies in your hormones. "The reason why hormone imbalances are so important is because they change the distribution of body fat," she explains. "If you have ever dealt with stubborn belly fat, particularly the hormonal belly, it is typically a result of an imbalance in the female sex hormones."

What Is Hormonal Belly Fat

Before diving into solutions, it's crucial to understand what causes hormonal belly fat. "When you do not ovulate regularly, whether you're in perimenopause, menopause, if you're having irregular periods, what happens is your body does not get to release excess estrogens," Christine explains in her post. This creates a cascade effect that leads to stubborn fat accumulation, particularly around the midsection.

Why Your Body Needs Healthy Fats

"Dietary fat consumption does not cause fat gain," Christine emphasizes. She explains a crucial misconception: "So many people think that if you eat fat, you're going to get fat and that is not true." In fact, dietary fat is essential for hormone balance and regular ovulation. "Fat is essential for fertility," she adds, explaining how proper fat intake helps maintain regular hormonal cycles.

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

The Critical Role of Fiber

"If you are insufficient in dietary fiber, you could be in a state of estrogen dominance," Christine warns. While the average person consumes less than 10 grams of fiber daily, she recommends at least 20 to 25 grams for hormone balance. "The absolute number of your estrogen count doesn't matter," she explains. "It's the amount relative to progesterone." This balance is crucial for preventing hormonal belly fat.

Why You Need More Zinc

Zinc plays a dual role in hormone balance and immune health. "Supplementing with zinc will naturally lower your estrogen and raises the progesterone levels up," Christine explains. "This is also effective for men as well, not just women alone." She recommends zinc-rich foods such as "oysters, beef, chicken, seeds, nuts, legumes, as well as mushrooms."

The Vitamin C Connection

"Experts have shown that vitamin C doses of at least 750 milligrams per day has been shown to naturally boost progesterone levels," Christine notes. This is particularly important because "low levels of vitamin C are common among women who miscarry as well as women who have preterm pregnancy." She recommends getting vitamin C through "cruciferous vegetables, leafy greens, tomatoes, strawberries, guava, kiwi, as well as snow peas."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Missing Magnesium

"Over one third of the United States population is deficient in magnesium," Christine reveals. Even more concerning, "50% of people with heart disease actually have magnesium deficiency." This crucial mineral "does help to naturally eliminate estrogen through a detoxification process in the liver." She recommends rich sources including "dark chocolate, avocado, nuts, seeds, fatty fish, whole grains, spinach, quinoa, and legumes."

The Impact of Environmental Factors

"The pesticides that are found in just conventional agriculture are disruptive to your hormonal system," Christine explains. These hormone disruptors are so concerning that they "are prohibited in certain countries." This highlights the importance of choosing clean, organic foods whenever possible.

Choosing Clean Animal Products

When it comes to animal products, Christine warns about conventional farming methods: "If you think of cows and chickens and different things, the way they've been raised, if they've been pumped and loaded with lots of hormones to increase the yield of their weight, to increase egg production for chickens, those animals are going to be loaded with unnatural levels of hormones." Her solution? "You want to always go for organic, natural, pasture-raised anytime you're able to, non-GMO."

Creating Your Hormone Reset Plan

To reset your hormones and target belly fat, follow these science-backed steps:

  • Include healthy fats in your diet to support hormone production
  • Increase fiber intake to at least 20-25 grams daily
  • Add zinc-rich foods to your meals
  • Boost vitamin C consumption through whole foods
  • Incorporate magnesium-rich foods daily
  • Choose organic produce and hormone-free animal products when possible.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Long-Term Success Strategy

"Again, as you are able to, as you can afford to in your budget," Christine advises about making these changes. This acknowledges that transforming your diet is a journey, not an overnight change. The key is making consistent progress toward better hormone balance through sustainable changes to your diet and lifestyle choices.

Remember, as Christine explains, hormone balance isn't about quick fixes. It's about creating sustainable changes that support your body's natural hormone balance. By addressing these six key areas, you can work towards reducing hormonal belly fat and improving your overall health. 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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Nutrition & Diet

6 Ways to Reset Hormones and Lose Belly Fat

Christine Hronec gaugegirltraining
Copyright gaugegirltraining/YouTube
Christopher Roback
By Christopher RobackFeb 13, 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.

Have you noticed that no matter how much you diet or exercise, that stubborn belly fat just won't budge? According to food scientist and Gauge Girl Training founder Christine Hronec, the answer lies in your hormones. "The reason why hormone imbalances are so important is because they change the distribution of body fat," she explains. "If you have ever dealt with stubborn belly fat, particularly the hormonal belly, it is typically a result of an imbalance in the female sex hormones."

What Is Hormonal Belly Fat

Before diving into solutions, it's crucial to understand what causes hormonal belly fat. "When you do not ovulate regularly, whether you're in perimenopause, menopause, if you're having irregular periods, what happens is your body does not get to release excess estrogens," Christine explains in her post. This creates a cascade effect that leads to stubborn fat accumulation, particularly around the midsection.

Why Your Body Needs Healthy Fats

"Dietary fat consumption does not cause fat gain," Christine emphasizes. She explains a crucial misconception: "So many people think that if you eat fat, you're going to get fat and that is not true." In fact, dietary fat is essential for hormone balance and regular ovulation. "Fat is essential for fertility," she adds, explaining how proper fat intake helps maintain regular hormonal cycles.

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

The Critical Role of Fiber

"If you are insufficient in dietary fiber, you could be in a state of estrogen dominance," Christine warns. While the average person consumes less than 10 grams of fiber daily, she recommends at least 20 to 25 grams for hormone balance. "The absolute number of your estrogen count doesn't matter," she explains. "It's the amount relative to progesterone." This balance is crucial for preventing hormonal belly fat.

Why You Need More Zinc

Zinc plays a dual role in hormone balance and immune health. "Supplementing with zinc will naturally lower your estrogen and raises the progesterone levels up," Christine explains. "This is also effective for men as well, not just women alone." She recommends zinc-rich foods such as "oysters, beef, chicken, seeds, nuts, legumes, as well as mushrooms."

The Vitamin C Connection

"Experts have shown that vitamin C doses of at least 750 milligrams per day has been shown to naturally boost progesterone levels," Christine notes. This is particularly important because "low levels of vitamin C are common among women who miscarry as well as women who have preterm pregnancy." She recommends getting vitamin C through "cruciferous vegetables, leafy greens, tomatoes, strawberries, guava, kiwi, as well as snow peas."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Missing Magnesium

"Over one third of the United States population is deficient in magnesium," Christine reveals. Even more concerning, "50% of people with heart disease actually have magnesium deficiency." This crucial mineral "does help to naturally eliminate estrogen through a detoxification process in the liver." She recommends rich sources including "dark chocolate, avocado, nuts, seeds, fatty fish, whole grains, spinach, quinoa, and legumes."

The Impact of Environmental Factors

"The pesticides that are found in just conventional agriculture are disruptive to your hormonal system," Christine explains. These hormone disruptors are so concerning that they "are prohibited in certain countries." This highlights the importance of choosing clean, organic foods whenever possible.

Choosing Clean Animal Products

When it comes to animal products, Christine warns about conventional farming methods: "If you think of cows and chickens and different things, the way they've been raised, if they've been pumped and loaded with lots of hormones to increase the yield of their weight, to increase egg production for chickens, those animals are going to be loaded with unnatural levels of hormones." Her solution? "You want to always go for organic, natural, pasture-raised anytime you're able to, non-GMO."

Creating Your Hormone Reset Plan

To reset your hormones and target belly fat, follow these science-backed steps:

  • Include healthy fats in your diet to support hormone production
  • Increase fiber intake to at least 20-25 grams daily
  • Add zinc-rich foods to your meals
  • Boost vitamin C consumption through whole foods
  • Incorporate magnesium-rich foods daily
  • Choose organic produce and hormone-free animal products when possible.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Long-Term Success Strategy

"Again, as you are able to, as you can afford to in your budget," Christine advises about making these changes. This acknowledges that transforming your diet is a journey, not an overnight change. The key is making consistent progress toward better hormone balance through sustainable changes to your diet and lifestyle choices.

Remember, as Christine explains, hormone balance isn't about quick fixes. It's about creating sustainable changes that support your body's natural hormone balance. By addressing these six key areas, you can work towards reducing hormonal belly fat and improving your overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

5 Tips to Beat Menopausal Stomach Fat That Actually Work, by Experts

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Alek Korab
By Alek KorabSep 26, 2024
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Many women approaching or experiencing menopause face the challenge of sudden weight gain, particularly around the midsection. Understanding why this happens is key to tackling the issue. Dr. Mary Claire Haver, MD, FACOG, CMP, a board-certified Obstetrics and Gynecology specialist, Certified Menopause Practitioner, and Certified Culinary Medicine Specialist, shares in her popular video that as estrogen levels fluctuate, fat distribution shifts from the hips and thighs to the abdomen. This hormonal change makes it harder to maintain a flat belly. However, with the right strategies, it’s possible to manage menopausal belly fat. From focusing on protein and fiber intake to incorporating aerobic exercise and intermittent fasting, Dr. Haver’s expert tips offer a sustainable way to improve health and body composition during this life stage.

Here’s What Is Happening to You

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Before we jump into solutions, it's important to understand why weight gain occurs during menopause. Dr. Haver explains in her video, "As estrogen levels begin to fluctuate and drop in perimenopause, we experience a rise of active testosterone and other androgens, and the fat distribution begins to shift from the hips and thighs to the abdomen."

Dr. Kathleen Jordan, MD, adds, "Many of the hormone changes you experience as part of menopause are actually significant contributors to weight struggles. Hormone replacement therapy, if it's the right course of treatment for you, has the potential to set you up for success by improving symptoms that make it easier to gain weight and harder to lose it."

Measure Your Health Beyond the Scale

Young woman touching her belly looking in mirror at homeShutterstock

Dr. Haver emphasizes the importance of looking beyond just your weight: "Your waist-hip ratio and abdominal circumference are much more accurate indicators of health than your weight or BMI." To calculate your waist-hip ratio, measure the smallest part of your waist and the widest part of your hips, then divide the waist measurement by the hip measurement. For women, a ratio of less than 0.85 is considered healthy. You can benchmark your progress with this useful Lean Body Mass Calculator.

Tip 1: Eat More Proteins

Animal protein sources- meat, fish, cheese and milk.Shutterstock

"Women, we are not getting enough protein in our diets routinely in the standard American diet," Dr. Haver states in her video. She recommends consuming 1 to 1.5 grams of protein per kilogram of lean body mass daily. This typically translates to about 70-75 grams of protein for the average woman. Dr. Haver advises, "It is important for leptin and ghrelin, the hormones that control your hunger and your satiety, that you receive protein throughout the day."

RELATED:I Lost 180 Pounds in 14 Months and These Are My 5 Non-Negotiables That Changed My Life

Tip 2: Focus on Fiber

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Dr. Haver in her video stresses the importance of fiber: "Fiber, fiber, fiber. Americans are not getting half of the fiber that they need." She explains that soluble fiber, in particular, is crucial as it acts as a prebiotic, feeding the beneficial bacteria in our gut. "Studies show that people who consume more soluble fiber have a lower chance of belly fat," she adds.

Tip 3: Add Probiotics

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"Studies have shown that probiotic supplementation actually can reduce belly fat," Dr. Haver reveals in her video. She cites a study where "women who took the probiotic supplement lost 50% more weight than women who took a placebo." While fermented foods like yogurt, sauerkraut, and miso are excellent sources of probiotics, Dr. Haver suggests considering a supplement if you don't consume these regularly.

RELATED:10 Anti-Aging Foods for Younger-Looking Skin You Should Eat Every Day

Tip 4: Try Intermittent Fasting

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Dr. Haver in her video is a proponent of intermittent fasting, particularly a 16:8 schedule (16 hours of fasting followed by an 8-hour eating window). However, she cautions, "Intermittent fasting is not a technique that you use to wake up overnight, and you do. No, I teach our students to ease into it over five to six weeks."

Tip 5: Do Aerobic Exercise (Regularly)

Positive mature woman doing aerobics exercises with group of people in dance centerShutterstock

"Regular aerobic activity in that max fat-burning zone" is crucial, according to Dr. Haver in her video. She recommends finding your target heart rate zone by using the formula: 220 minus your age, then aiming for 60-70% of that number. For example, Dr. Haver's fat-burning zone is between 102-120 beats per minute.

Dr. Jordan adds, "Aerobic exercise and strength training are important throughout life, especially during menopause, thanks to their cardiovascular benefits. From brisk walking to running to cycling, any activity that gets your heart rate up counts."

RELATED:7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By

Yes, You Can Beat Menopausal Belly Fat

Both Dr. Haver and Dr. Jordan emphasize that beating menopausal belly fat requires a comprehensive approach. Dr. Jordan says, “To lose weight and keep it off, you need to focus on different aspects of your health. Diet and exercise are important, but so are hormones, reducing stress, and getting enough sleep.”

Dr. Haver, in her video, adds, “When I talk to my patients, especially those going through menopause, I remind them that this isn’t about quick weight loss. It’s about staying strong and healthy as you age. It’s about being able to take care of yourself and feeling good in your own skin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

4 Steps to Lose Your PCOS Belly Fat in 4 Weeks

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Leah Groth
By Leah GrothJun 26, 2024
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Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you battle polycystic ovarian syndrome and struggle to lose belly fat? Tallene Hacatoryan is a PCOS Weight Loss registered dietitian and social media influencer who regularly shares content about how to stay in shape if you deal with hormonal issues. In a new viral video, she offers four steps to losing PCOS belly fat in just one month. “You will lose PCOS belly fat in four weeks by stacking these habits,” she says at the start of the clip.

What Is PCOS?

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

PCOS is a very common hormone problem for women of childbearing age, according to Johns Hopkins. “Women with PCOS may not ovulate, have high levels of androgens, and have many small cysts on the ovaries,” they explain. “PCOS can cause missed or irregular menstrual periods, excess hair growth, acne, infertility, and weight gain. Women with PCOS may be at higher risk for type 2 diabetes, high blood pressure, heart problems, and endometrial cancer.”

Why Is It Harder to Lose Belly Fat with PCOS?

Fat,Of,Body,Disappointing,With,Young,Caucasian,Woman,Holding,BellyShutterstock

Many women with PCOS have insulin resistance, which makes it harder for them to lose weight and more likely to accumulate belly fat. “This means the body can't use insulin well. Insulin levels build up in the body and may cause higher androgen levels. Obesity can also increase insulin levels and make PCOS symptoms worse,” says Johns Hopkins.

Step 1: Add Apple Cider Vinegar to Your Routine

Apple Cider VinegarShutterstock

Her first recommendation is to add apple cider vinegar to your diet. “You can include it in smoothies, salads, or take it as a shot. It's not a magic potion for losing belly fat, but it's a good start for week one,” she says.

RELATED: I’m a Doctor, and Here are My Pro Ozempic Tips You Should Know

Here’s What Science Says About ACV

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

What does science say about it? There is limited research that apple cider vinegar may help to reduce high cholesterol and regulate blood glucose levels. However, it may damage the teeth or throat due to the acidity of the mixture, so the best way to take it is by mixing one tablespoon of ACV with water and drinking it through a straw.

Step 2: Walk at Least 5,000 Steps a Day

Attractive young sporty smiling woman in sportswear walks in park at sunset with armband and earphones listening to music during trainingShutterstock

Her second step to blasting belly fat? Get your steps in. “Start making it a habit to get at least 5,000 steps in a day. If you take a 10-minute walk after breakfast, lunch, and dinner, you'll pretty much get there,” she says.

What Science Says About Walking for Weight Loss

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Walking is a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Step 3: Amp Up Protein Intake

Fillet of Salmon.Shutterstock

During the third week, she recommends amping up your protein intake. “Week three, add protein powder to your breakfast smoothie to boost it up to 30 grams of protein,” she suggests. “If you're using whey protein. Swap to plant-based protein because whey is made from dairy and that can affect your insulin sensitivity.”

Here Is What Science Says About Protein

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Science endorses protein for weight loss. Per clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Step 4: Do Low-Intensity Strength Training

@pcos.weight.loss

What’s your PCOS type? Knowing your PCOS type can help you focus on the root cause of your PCOS symptoms so you don’t guess in the dark! By focusing on PCOS types like insulin resistance or inflammation, you can help lower cravings, bloating, and much more with PCOS weight loss! #pcos #pcosweightloss #pcosawareness #pcostypes #pcosproblems

Her final tip? “In week four, start doing low-intensity strength training,” she says. “When you pick up the weights and start doing a slow weighted workout, it'll help improve your metabolism so you burn belly fat even after you're done with your workout to try a slow weighted workout.”

RELATED: I Lost 24 Pounds in 2 Months, the Easiest Way Possible

What Science Says About Strength Training

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According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

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 Belly Fat After Giving Up These 5 Habits

Natalia Hrybko nataliahfitness
I Finally Got Rid of Belly Fat After Ditching These 5 Daily Habits
Copyright nataliahfitness/Instagram
Christopher Roback
By Christopher RobackApr 09, 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.

Stubborn belly fat can feel impossible to lose, no matter how many crunches you do or salads you eat. Millions of people hit the gym regularly and watch what they eat, yet still struggle to achieve the flat stomach they desire. According to fitness expert Natalia Hrybko, Online Coach and Personal Trainer, the solution might be simpler than you think. After years of frustration with her own fitness journey, Natalia discovered that quitting five specific daily habits was the key to finally achieving a flat belly, along with improved energy and mental health. By identifying and eliminating these common mistakes in your own routine, you could unlock the transformation you've been working so hard to achieve.

Stop Relying Only on Gym Workouts

Daily movement matters more than intense gym sessions. "Even if you're working out daily, sitting too much can slow down fat loss," Natalia explains in her post. Your activity level throughout the entire day plays a crucial role in burning calories and reducing belly fat.

After incorporating regular walks before or after work, Natalia saw dramatic improvements. "I started walking every day and guess what? Yes, flat stomach. But not only that, my energy was better. My mental health improved because I was walking outside, bare feet, on the beach, everywhere," she shares.

Don't rely solely on structured exercise—find ways to stay active throughout your day. "So, I recommend you to start moving, start running, walking, anything you wanna do, but just stay active if you want to lose belly fat," Natalia advises.

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

Stop Drinking Your Calories

Those "healthy" beverages might be sabotaging your progress. Many people don't realize how calorie-dense drinks can be, even the ones marketed as healthy options. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns.

Smoothies are particularly deceptive—they're often packed with calories while maintaining a healthy image. "Smoothies are the same, packed with lots of calories. And we all think it's healthy, but if you want to lose your belly fat, you watch those calories," she advises.

Natalia replaced these high-calorie beverages with water, herbal tea, and homemade green juice. "And green juice recipe, I already shared, but I will leave link here so you can check it out. My healthy green juice, the best. Homemade, the best. You know exactly how many calories and how healthy for you this green juice is," she says.

Quit Overeating "Healthy" Foods

Healthy doesn't mean unlimited. One of Natalia's biggest mistakes was believing she could eat unlimited amounts of nutritious foods without consequences. "I used to think when it's healthy, you can eat as much as you want," she admits.

Nuts, avocados, and protein bars are nutritious but also calorie-dense. "Yes, nuts, avocados, and protein bars are healthy, but they are also calorie-dense. If you eat them in large amounts, you can gain weight instead of losing it," Natalia explains.

Understanding that quality and quantity both matter was a game-changer for Natalia's belly fat loss journey. "So that was my biggest mistake. And I was overeating all these healthy foods," she shares. Pay attention to serving sizes, even with the most nutritious foods in your diet.

End Late-Night Snacking Habits

Your evening eating habits might be undermining your progress. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals. Unbalanced daytime nutrition leads to nighttime cravings that sabotage fat loss.

The solution isn't willpower—it's proper nourishment. "I made some changes in my nutrition. So I started to eat balanced foods, added more protein to my meals, and it's reduced craving. Second, I started to drink 2 liters of water every day. Same, reduced cravings," she shares.

What seemed like an impossible habit to break turned out to be manageable with the right approach. "And I thought it's very hard to stop snacking. Guys, it's not hard. I was there and you can do it. If you want to lose belly fat, try," Natalia encourages.

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

Stop Neglecting Your Protein Needs

Neglecting protein can undermine all your other efforts. "A low protein diet can lead to muscle loss and a slow metabolism, making fat loss harder," Natalia explains. Without adequate protein, you might maintain weight but lose muscle tone and struggle with energy levels.

"How to fix it? Include lean protein sources like chicken, fish, eggs, or plant-based options in every meal," she recommends. "For years, I was eating healthy but still struggling with fat loss, energy, and muscle tone. But then I've learned from my mistakes and I started eating more protein."

The results were transformative. "I felt stronger, more toned, and my cravings disappeared. I was finally feeling my body the right way," Natalia shares. She also recommends tracking your protein intake to see the difference for yourself. "It's a game-changer for fat loss and muscle tone,” she says.

Balance Your Daily Meals

Inconsistent eating leads to evening hunger pangs. "Do you know why people snack? Because they're not eating enough food during the day. Not enough protein, not enough fats and carbs. Not balanced," Natalia reveals in her video.

Creating balanced meals with appropriate portions of protein, fats, and carbohydrates keeps you satisfied longer. "I made some changes in my nutrition. I started to eat balanced foods, added more protein to my meals, and it reduced cravings," she explains about overcoming her nighttime eating habit.

When you provide your body with consistent, nutritious fuel throughout the day, you naturally reduce the urge to snack late at night. This simple adjustment helps prevent the additional calories that often contribute to stubborn belly fat.

Increase Your Water Intake

Hydration directly impacts appetite control and fat loss. "I started to drink 2 liters of water every day. Same, reduced cravings," Natalia shares about her personal experience after making this change.

Many people mistake thirst for hunger, leading to unnecessary snacking and calorie consumption. By staying well-hydrated, you can better distinguish between these signals and avoid eating when your body actually needs water.

Making water your primary beverage not only supports your metabolism but also replaces calorie-laden drinks that might be hindering your progress. Keep a water bottle with you as a visual reminder to maintain this healthy habit.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Add Daily Movement Beyond Workouts

Regular movement throughout the day burns more calories than gym sessions alone. As Natalia emphasizes, "I started walking every day after my work or before my work. I started walking and guess what? Yes, flat stomach."

The benefits extend beyond physical appearance. "My energy was better. My mental health was better because I was walking outside, bare feet, on the beach, everywhere," she shares, highlighting the comprehensive improvements she experienced.

Finding ways to incorporate more movement into your daily routine—whether through walking, taking the stairs, or active housework—creates a calorie deficit that contributes significantly to reducing belly fat over time.

Switch to Zero-Calorie Beverages

Liquid calories add up quickly without providing satiety. "Hidden calories and sugar in sodas, fruit juices, and even healthy smoothies spike your blood sugar and lead to fat storage," Natalia warns in her advice.

She recommends replacing these drinks with zero or low-calorie alternatives. "Instead, I started to drink water, herbal tea, and green juice," she says about the changes that supported her transformation.

Being mindful of what you drink is often an overlooked aspect of weight management. Eliminating caloric beverages can create a significant daily calorie deficit without requiring any additional exercise or food restrictions.


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

Commit to Consistent Changes

Sustainable results come from habits you can maintain long-term. "And that's it. 5 mistakes I did in my past and will not do it anymore," Natalia concludes about her transformed approach to health and fitness.


Rather than pursuing quick fixes or extreme measures, focus on incorporating these manageable adjustments into your lifestyle. Small, consistent changes compound over time to create remarkable results. 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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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

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 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

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
See Full Bio
✓Evidence-Based

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

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

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

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

Overeating

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

Skipping Meals

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

Not Exercising

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

Not Following Directions

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

Not Eating the Right Food

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

Drinking Alcohol

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

Not Being Patient

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

Nutrition & Diet

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

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Understanding How Ozempic Works

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


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

Your Body Already Makes This Weight-Loss Hormone

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

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

Start Your Day With Yogurt

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

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

Choose Your Yogurt Wisely

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

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


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

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

Don't Forget Your Daily Coffee or Tea

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

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

Make a Daily Salad Your Secret Weapon

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

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

Top Your Salad Strategically

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

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

Design Your Dinner for Sustained Fullness

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

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

Why Timing Matters for GLP-1 Production

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

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

The Mediterranean Keto Connection

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

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


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

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

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

Nutrition & Diet

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

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

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

Your First Steps With GLP-1 Medications

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

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

Finding Your Ideal Dosage

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

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

Navigating Medication Shortages and Insurance Hurdles

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

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

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

Managing Potential Side Effects

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

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

Comparing Different GLP-1 Medications

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

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

Tracking Your Results Realistically

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

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

Combining GLP-1 With Proper Nutrition

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

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

Building a Sustainable Exercise Routine

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

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

Planning for Pregnancy While on GLP-1

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

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

Treating Obesity as a Chronic Condition

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

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

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

Creating Your Long-Term Maintenance Plan

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

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

Addressing Access and Stigma Barriers

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

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

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

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

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

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