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7 Habits to Help You Become “Unrecognizable” by Spring Break

Shape up in less than two months with these expert-recommended tips.

Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Fitness & Workouts

Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. 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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Fitness & Workouts

7 Habits to Help You Become “Unrecognizable"

Emily Ogan livefitwithem
Copyright livefitwithem/Instagram
Leah Groth
By Leah GrothFeb 14, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight and experience a significant glow-up by Spring Break? It’s doable, according to an expert. Emily Ogan is an Advanced Macro and Hormone Specialist who helps “busy women find balance + results,” she writes in her Instagram bio. In a recent post, she reveals how to transform yourself in just two months by incorporating a few healthy habits. “For the next 8 weeks, become addicted to these habits, and you’ll be unrecognizable by spring break,” she writes. “Commit to 6 weeks of implementing these changes, and you won’t believe the results you’ll be seeing and feeling by mid-March.”

Wake Up Earlier

Her first recommendation is to wake up earlier. “Set your day off on the right foot by giving yourself time to create a non-stressful morning,” she suggests. “Whether you wake up early to workout or not- this was probably the biggest shift that made the biggest difference for me.”

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

Hydrate

Next, prioritize hydration. “Hydrate with electrolytes,” she recommends. “It all starts with a hydrated system. Electrolytes help your system function optimally, balance hormones, and curb sugar cravings.”

Walk More

Next, make sure to add steps to your day. “Walking is the most accessible and effective form of exercise. Aim for 8-10k steps a day- ideally getting your dose of vitamin D while you’re at it- and you’ll take fat burning to the next level,” she writes.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Track Your Macros

Macro tracking is also important. “Learn what your food is made up of, and the right balance of macros that your unique body needs to be able to thrive and get results,” she says.

Amp Up Your Protein Intake

Another crucial nutritional change you should make is increasing protein. “Aim for 100g a day, around 30-40g/meal, and you’re golden,” she says.

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

Lift Weights

Lifting weights is essential in terms of exercise. “Strength training with a plan is the ultimate way to burn fat. Keep it simple: 3 times a week, focus on foundational compound movements like squats, rows, deadlifts, and presses. With just 30 min sessions you’ll feel stronger, leaner, and more confident,” she writes.

Do HIIT Workouts

She also recommends doing HIIT (high-intensity interval training) workouts. “Strategic 20-30 min sessions of short, quick, intense bursts help tap into fat stores for energy and keep your metabolism revved all day long,” she explains. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Habits to Become Unrecognizable in 6 Months

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Copyright lorenmattingly/Instagram
Leah Groth
By Leah GrothMar 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to completely transform yourself in half a year? According to an expert, there’s an easy way to do it without any exercise. Loren Mattingly is a fat loss coach with over 264,000 Instagram followers who helps her “35+ women” clients “lose inches & build strength in 42 days while eating foods they love - no restriction,” she says in her bio. In a new post, she unveils some of her top transformation tips. “If you want to become unrecognizable (without stepping foot in the gym) become addicted to these 4 habits for the next 6 months,” she writes in the post.

Amp Up Your Protein Intake

The first thing she suggests is amping up your protein intake. “Hitting 30 grams of protein at every meal, 3 meals a day. And the most important meal- that first one, you guessed it,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Spend 30 Minutes Prepping Food

Her next tip involves food prep. “Spend 30 at some point in the week to prep easy protein to have on hand. It’s just a fact, when you have healthy choices on hand you are more likely to succeed. Being hangry is real,” she writes.

Walk More

Next, get more steps in. “Up your step count by 2k steps a week until you are consistently hitting 8-10k steps a day. Walking is the most underrated form of exercise and can change your mood with just 10 minutes of movement,” she writes.

Spend 30 Minutes on Your Mental Health

She also recommends investing time in your mental health. “Find 30 minutes in the morning, midday or evening to spend in prayer / devotion / consuming a non fiction book. This has been a game changer in my own life in the past 3 months,” she says.

Eat “Intentionally” and “Purposefully”

In another post, she reveals three more key things you should do to get in shape, starting with eating “intentionally & purposefully,” she writes. “There’s a huge gap b/w eating “healthy” & eating intentionally. Your body needs adequate energy & balanced macros for hormone regulation, energy, blood sugar balance, cortisol regulation, to build muscle, & burn fat effectively. Macro tracking will help you dial in your nutrition. You can’t manage what you don’t measure.”

Follow a Specific Training Program

If you want to up your game, “follow a specific training program,” she says. “Random action yields random results. Quick & effective workouts that are intentional, strategic & implement progressive overload is the most efficient way to utilize your time. 30 min is all you need & at home workouts work incredibly well.”

Don’t Forget About Rest and Recovery

Don’t underestimate the power of rest and recovery. “Sometimes we have to SLOW DOWN to get ahead. Allowing our bodies time to heal, recover, BUILD, & minimize stress gives our bodies a better chance at fat loss,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

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

Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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

Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.​And, They Reduce Her CravingsShutterstock

“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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

Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

,Brunette,Waking,Morning,,Stretches,sleep,bed,bedroom,wake,up,yawn,sleeping​Bottom Line: Don’t Skip BreakfastShutterstock

Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

These One-Minute Habits Helped Me Lose 100 Pounds

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BeautifulBrwnBabyDol/YouTube
Leah Groth
By Leah GrothJul 25, 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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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 want to lose weight fast, simply by making some simple changes to your routine? Dr. Nina Ellis Hervey is a health expert and influencer who shares about “healthy lifestyle, weight loss, natural hair care, confidence, self-esteem, education & more.” In a recent viral YouTube video she shares all the “one minute habits that help me to lose weight and keep it off,” she says in the clip. “This includes healthy eating and also some micro habits for when you're busy, just like me.”

She Maintains That “No [Bull] Weight Loss Solutions” Helped Her Lose 100 Pounds in Less Than a Year

Hervey explains that she is a big fan of simple diet hacks. “I'm all about those no BS weight loss solutions because that's how I lost over 100 pounds in about 10 to 12 months, and I've kept it off for about 17 years now. So I guess I know a thing or two,” she says.

Fad Diets Don’t Work

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“There are definitely some things that never worked for me,” she continues. Amongst them? “Fad diets that promised to melt fat off in days, counting every single calorie, and shutting down the gym every day,” she reveals.

She Used to Binge Late at Night

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“Now, the top issues for me and many people that I'm sure can relate are binging on foods late at night, trying to focus on just my willpower, staying very stressed out and being very in tune with my own environment that wasn't always healthy for me, but we can fix all of that,” she says.

Planning Is Key

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“Plan, plan and more plan,” is her first habit. “And I'm not talking about an elaborate plan to take over the world. You are not going to be obsessive. You're gonna keep this within your quick plan.” She explains that her problem was that she was always running late and “usually fasting,” so she wo9uld skip her first meal of the day and then gorge at lunch. “I was just eating like I had no common sense and nothing in sight because I didn't have a plan. And because of that, I used it as an excuse to be able to go crazy and wow with whatever foods I wanted when I knew I had no business,” she admits.

Meal Plan

Close-up Of Pen With Meal Plan FormShutterstock

“Planning your meals is one of the best things that you can start to do when you're losing weight,” she says. “What I do is I usually plan and prep on Sundays, and then by Wednesdays I'm ready to refresh my menu just a little bit. And it's really simple. Once you know what you like to mix and match the most repetition is key. And once you figure this out, you're able to know what groceries you wanna order or go get and what snacks you wanna have around.”

Here Are Some of the Things I Eat

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Staples in her kitchen are chicken, fish, or turkey “that we grill, bake or pan fry,” she says. “Salmon burgers are one of my favorite things because they pair with almost anything. Salads are so simple. So I like to keep around spinach and fresh spring mix. And when I don't have those, romaine will do.” She also keeps smoothie ingredients, including unsweetened cashew or almond milk, protein powder, frozen mangoes, blueberries, strawberries, and avocados. She also stocks up on protein oatmeal jars and overnight oats. “They leave you feeling full and satisfied. And you can also top those with raw fruit, peanut butter, almond butter.” She also eats raw and cooked vegetables with every single meal. “My go-to vegetables are zucchini, broccoli, spinach, carrots,” and “anything that's gonna gimme some roughage and fiber and green.” For her sweet tooth, “I love yogurt, cottage cheese that can be topped with whipped cream and peaches and pineapples.” She also loves Kind bars and ice cream bars.

Make “Quick and Healthy Swaps”

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

“I had to learn to make some quick and healthy swaps. And when I think about the things that I had to start to change in order to lose weight, without having to diet and not think hard about it, I just chose foods with fewer calories, salt, sugar, and unnecessary fats,” she says. “That's like swapping white bread for whole grains, soda for fizzy water and salted nuts to unsalted ones. She also recommends rolled oats “instead of those super sugary breakfast cereals,” spiralized vegetables instead of noodles and pasta, mashed avocado instead of butter, popcorn instead of chips, and fruit and cinnamon instead of sugar and syrup.

Plan Your Day

Also, she recommends checking your day ahead of time. “It doesn't take much time at all. Just look and see what time you have for your meal prepping and for getting to the gym or getting some quick exercise in. All you need is a little bit of forward thinking,” she says.

Make It Hard to Make Bad Decisions

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“Make it hard to make bad decisions. Now, bad decisions have to be defined by you. We all have a different threshold,” she says. Now, I know for me, I'm really picky about my sweet and salty foods, but if you bring around the right thing at the right time, it's going down.”

Don’t Go to the Grocery Store on an Empty Stomach and Make a List When You Do Go

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“Let's not even talk about going to the grocery store on an empty stomach. If I go up in that grocery store, honey, I'm gonna blow that thing up like Armageddon. And then what I used to do in the past, I come home with all these greasy and high cholesterol foods and feel obligated to eat them because you can't waste them, right? Stop,” she says. “I make a shopping list with everything we need in advance and stick to it. And here's the thing, once you get that list, all you gotta do is keep it standard. Take things off and add things as you need them. It takes only a minute. And if you don't have the discipline, simply set up a time every week to shop online. Get on Instacart.”

Don’t Buy in Bulk

HAMILTON, CANADA - JULY 4, 2014: Costco Wholesale storefront in Hamilton Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.

“I used to think buying in bulk was the best thing, but I end up wasting what we don't eat. So we end up losing money anyway, so that didn't work. Some things we can get in bulk, but for the most part, what I try to do is re-up every week. And if I need some things in the middle of the week, I can just stop and pick up a few items and I don't feel forced to overeat because I'm not afraid that food will go bad and I'm not losing money,” she continues.

It’s Okay to Say No

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She also recommends “protecting your time” and learning how to say no. “I used to even resort to writing a note to myself every day that it's okay to say no, give back to you,” she explains. “It only takes you a minute to remind yourself.”

Learn How to Create Triggers for Yourself

“I had to learn to create triggers for myself,” she continues, noting that “triggers don't always have to be negative” and can be “as little as setting an alarm for yourself or even putting a note up somewhere just so you can remember the habits that you want to pick up and enforce those.”

Mark Things in Your Calendar

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For example, if you want to drink more water, “create a time in your calendar that actually says meet with a glass of water,” she says. “Also, associate that habit with something you do every day. Whenever you go to the restroom or whatever and wash your hands, keep your bottle around.”

Reference Old Photos

“I used to reference old photos that would give me a response of pride from within that reminded me of where I was going,” she continues. “It wasn't all just related to weight, y'all. Sometimes I see an old picture and I think of the emotional state that I was in at the time. I get emotional even thinking about it. I let that trigger me to fight for my emotional space and staying more healthy and on track.”

Sneak in Exercise

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“Even when I don't feel like it, I try walking five minutes more and sneaking in many exercise sessions,” she continues. “Not every day needs to be a Super Olympic training session when you work out. That's why most of us don't wanna do it because we think it involves way too much. But let's talk about quick habits. Just walking. Even if you sit all day, it can just help to improve your mood and help you make larger changes over time just because you're burning some calories and you're actually getting some movement in for your body. This also causes a reduction in chronic diseases that could affect your weight as well.”

Do 5-Minute Spurts

Mini Stepper Elliptical home gym equipment. Ideal for weight loss and improving overall fitness.Shutterstock

Another thing you can do that “will burn you just a few more calories daily,” is doing “things that you love in five minutes spurts,” which she calls “around the world.” She does “five minutes on the elliptical, five minutes on the treadmill, five minutes on the stairs, five minutes jumping rope, whatever it is, just spend five minutes, total it up for about 20 to 30 minutes, and before you know it, you don't have fun and you don't even realize it.”

Trick Yourself Into Doing More

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You can also trick yourself into doing more exercises. “Do some squats for a determined amount of time. Maybe say for five minutes I'm gonna do squats, then I'm gonna sit down. Then I'll try it again after 10 minutes and do a few more. You're burning calories. Try walking around the block while having a phone call with a friend. Or I like to do it while I'm listening to a podcast. Do some tricep dips on that sturdy furniture of yours. And if you take your babies to the playground and you have some stairs nearby, or even the jungle gyms or the stairs on them, go up and down the steps, burn a few more calories there as well.”

Add More Movement

“The goal is to add in more movement without feeling like you're taking away big chunks in your day. And you're not having to plan,” she says.

Use a Fitness Tracker

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She recommends using a fitness tracker. “I know how much I'm burning just by wearing my fitness watch. I wear my Apple Watch every single day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

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Copyright Keltie O'Connor/YouTube
Christopher Roback
By Christopher RobackDec 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

Remember when you thought you had it all figured out in your twenties? We've all been there. Former college basketball player turned fitness enthusiastKeltie O'Connor knows this feeling all too well. With 672K YouTube subscribers and years of experience in fitness and wellness, she's learned valuable lessons about health that she wishes she had known earlier. Here are her insights that could help you avoid common pitfalls and fast-track your wellness journey.

Get Smart About Frozen Foods

"Buy frozen berries," Keltie advises in her video. "It's a cheap, affordable way to get fiber, vitamins, and antioxidants." She emphasizes that frozen fruits and vegetables are an economical solution for maintaining a nutrient-rich diet.

Embrace Salt in Your Diet

Contrary to popular belief, Keltie explains that salt isn't always the enemy. "If you're an athlete and you're sweating a lot, you're losing electrolytes. Those cramps you're getting in the middle of the night could be from not having enough sodium in your diet."

Protect Your Skin Daily

"I loved tanning beds growing up," Keltie admits, reflecting on past mistakes. She now emphasizes the importance of using a hydrating full-body sunscreen daily, not just during beach days or vacations.

Diversify Your Fitness Influences

Keltie recommends following a variety of fitness professionals: "Follow experts with degrees and certifications, local professionals, and people similar to you but 5-10 years ahead in their journey." This prevents getting stuck in fitness echo chambers.

Master Proper Form First

"I wasted a lot of years because I got too eager with weight training," Keltie shares. She emphasizes the importance of perfecting form before increasing weights to prevent wasted time and potential injuries.

Prioritize Quality Sleep

According to Keltie, sleep is "the best legal cognitive and performance-enhancing substance." She discovered that morning workouts improved her sleep quality compared to evening sessions.

Value Flexibility

"Being inflexible isn't a flex," Keltie states firmly. She explains that greater flexibility and mobility lead to better athletic performance and fewer aches and pains.

Address Muscle Weakness

Keltie learned that persistent tightness might indicate weakness rather than just inflexibility. "Sometimes what feels like tight muscles is actually underdeveloped muscle groups," she explains.

Embrace Short Workouts

"A workout doesn't have to be an hour," Keltie emphasizes. She promotes the value of even 10-minute training sessions when that's all you can manage.

Double Cleanse Your Skin

Keltie shares her skincare revelation: "I realized I didn't even wash my face properly." She now advocates for a two-step cleansing process to thoroughly remove makeup and dirt.

Avoid Diet Culture Traps

"Don't be fooled – it's still a diet," Keltie warns about various eating trends. She encourages focusing on understanding nutrition basics rather than following restrictive eating patterns.

Find Your Fitness Community

Keltie stresses the importance of community in maintaining a healthy lifestyle. "When sports ended, I felt very isolated," she recalls, emphasizing how finding a fitness community changed everything.

Stop Obsessing Over Small Calories

"That 30 calories from your coffee creamer is not going to make you gain 30 pounds," Keltie states, addressing common calorie anxieties. She encourages enjoying food within reasonable balance.

Fuel Your Workouts Properly

"You don't run to eat. You eat to run," Keltie emphasizes, highlighting the importance of proper fueling for exercise rather than using exercise as punishment for eating.

Invest in Quality Footwear

Keltie recommends replacing running shoes at least annually. "It's expensive, but you know what's more expensive? All the physio you'll need from running in worn-out shoes."

Start Your Day with a Walk

"Starting your day with a walk outside will change your life," Keltie shares. She credits her morning walks for sparking creativity and clearing mental fog.

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Protect Your Eyes

Keltie warns about excessive screen time, noting how her vision deteriorated after long hours of video editing. She recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Understand Your Skin Conditions

"The bump on the back of your arms is not pimples, it's KP," Keltie explains, referring to keratosis pilaris. She found relief through regular exfoliation and moisturizing.

Think Long-Term About Body Changes

Keltie cautions against following body modification trends, sharing her personal experience with breast implants. "Body types go in and out of fashion," she notes, suggesting focusing on more temporary trends like clothing instead.

Manage Your Finances

"Financial health is one of the pillars of health because of the amount of stress debt will cause you," Keltie states, emphasizing the importance of basic financial literacy.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Dance More Often

Keltie promotes dancing as both excellent cardio and a mood booster. "Dancing ranked as number one even over SSRIs in improving mood," she shares, though noting this isn't a replacement for prescribed medication.

Practice Mindfulness

"Anxiety is fear of the future. Depression is a regret of the past. Happiness is being in the present," Keltie reflects, sharing her approach to mental wellness.

Embrace Aging

"It is not downhill after 25," Keltie assures. She explains how proper self-care can actually make you feel better with each passing year.

RELATED:10 Down-to-Earth Ways Podcast Queen Kylie Kelce Stays in Shape

Create a Supportive Environment

Keltie emphasizes how environment shapes habits: "Your apartment, your office, your school, your locker, your car – that's everything. Your habits can change by just changing your environment."

Appreciate Getting Older

"Aging is a gift and every year older isn't a failure, it's a success," Keltie concludes, encouraging a positive perspective on aging while still maintaining good health practices.

As Keltie notes, you don't have to implement all these habits at once. Start with what resonates most with you and gradually build your own sustainable, healthy lifestyle. These insights aren't just for 25-year-olds – they're valuable at any age, helping you create a healthier, more balanced life. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

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She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

Overeating

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

Skipping Meals

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

Not Exercising

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

Not Following Directions

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

Not Eating the Right Food

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

Drinking Alcohol

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

Not Being Patient

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

Nutrition & Diet

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

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

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

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

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

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

Understanding How Ozempic Works

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


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

Your Body Already Makes This Weight-Loss Hormone

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

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

Start Your Day With Yogurt

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

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

Choose Your Yogurt Wisely

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

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


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

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

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

Don't Forget Your Daily Coffee or Tea

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

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

Make a Daily Salad Your Secret Weapon

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

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

Top Your Salad Strategically

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

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

Design Your Dinner for Sustained Fullness

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

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

Why Timing Matters for GLP-1 Production

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

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

The Mediterranean Keto Connection

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

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


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

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

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

Nutrition & Diet

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

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

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

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

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

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

Your First Steps With GLP-1 Medications

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

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

Finding Your Ideal Dosage

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

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

Navigating Medication Shortages and Insurance Hurdles

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

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

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

Managing Potential Side Effects

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

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

Comparing Different GLP-1 Medications

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

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

Tracking Your Results Realistically

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

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

Combining GLP-1 With Proper Nutrition

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

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

Building a Sustainable Exercise Routine

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

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

Planning for Pregnancy While on GLP-1

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

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

Treating Obesity as a Chronic Condition

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

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

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

Creating Your Long-Term Maintenance Plan

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

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

Addressing Access and Stigma Barriers

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

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

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

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

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

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