Skip to content
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@celebwell.com.

I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here are all the things that Takishima Mika does to stay fit in her 90s.

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.

Takishima Mika
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 ever wonder about the habits of some of the healthiest people in the world? Takishima Mika, or “Takimika,” is in her mid-90s and works as a personal trainer. Considered Japan’s oldest fitness instructor, the former housewife maintains a super healthy lifestyle. She recently revealed 9 of her key health habits in an interview with Nippon – many of which you can incorporate into your own routine.


She Only Sleeps 3 to 4 Hours a Night

According to Takishima, she doesn’t need a lot of sleep. She goes to bed at 11:00 pm and wakes up bright and early at 3:00 am. That means her total amount of sleep is just three to four hours.

2 Hours of Walking and Jogging

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

After getting up at 3, while it’s still dark, she gets her cardio in. “I leave home at around four in the morning, walk four kilometers, then jog another three. Finally, I walk a kilometer backward. I do this every day, as long as it’s not raining. It takes around two hours, but it feels like it’s over in no time,” she says.

A Hearty Breakfast

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

Around 7:00 am, she is ready for a breakfast full of protein and fermented foods. “I grill mackerel or salmon and have it with nattō, eggs, tofu, kimchi, and nukazuke pickles. I never skip my two packs of natto,” she says.

Housework and Stretching

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

After she eats, it’s time for housework and stretches. She also pays attention to form and posture at all times, even when watching TV. She also walks around on tiptoes.

RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

A Light Lunch

bananaShutterstock

Takishima goes light on food during lunchtime because she is still pretty full from breakfast “I have a banana, followed by a probiotic Yakult drink. That’s all. I get sleepy if I overeat.”

Two Hours of Intense Training

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

During the afternoon, she invests about two hours on intensive training sessions. Sometimes she works out with her trainer, Nakasawa Tomoharu, doing one-on-one exercises. She doesn’t listen to music, but concentrates on her stretching.

Red and White Wine

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Before she makes dinner, Takishima treats herself to wine. “I like both red and white wine,” she says. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. “The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.

RELATED:Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking

Soup for Dinner

Close-up of a frying pan on a gas stove burner with blue flamesShutterstock

“After my glasses of wine, I take my time to enjoy my dinner. I make chicken and vegetable soup a lot. I stew Chinese cabbage, mushrooms, potatoes, carrots, konnyaku, and the like until tender, then add the chicken. I like the flavorful juice you get from the vegetables. I love seasonal vegetables, too. In winter I add plenty of spring onion,” she says about her nightly meal.

No Processed Food

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Takishima eats three balanced meals a day, eating as much as she wants. However, she has always avoided artificial additives and preservatives. “If I feel like cake, I have cake. Sometimes, I decide to only eat half and save the rest for the following day. I end up eating at all, though,” she says.

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

She Trains Others

Seniors in the wellness class do Qi Gong or Tai Chi exercise for relaxationShutterstock

Tomoharu, Takishima’s trainer and the owner and managing director of Power Aging, the gym where she trains, made his star pupil a trainer. “Every inch of Takishima’s body exudes a love of training. She’s a great speaker, too. The more I worked with her, the more I felt that it was a waste to have her come here only as a pupil, which is why I half forced her to take the role of fitness instructor. Takishima resisted initially, but her achievements have exceeded our expectations,” Nakasawa says. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

More For You

Christine Roderick corexchristine
Copyright corexchristine/Instagram

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to 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.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, 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 reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Expert-Recommended

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

Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss.

Pay Attention to Portion Size

Mexican Rice Bowls Meal Prep on Wood Countertop, portion size

Shutterstock

Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”

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

Prioritize Sleep

Beautiful young woman sleeping while lying in bed comfortably and blissfully. Sunbeam dawn  on her face

Shutterstock

Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes.

Eat Whole Foods

Farmer woman harvests vegetables in the garden. Selective focus. Food.Shutterstock

Next, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

Don’t Drink Your Calories

milk pouring from bottle into glass on old wooden tableShutterstock

Don’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.

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

Exercise Daily

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

She also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

She also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says.

Keep Track of Your Progress

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

Keep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says.

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

Eat Throughout the Day

mussli or cereal bars, full of nuts and chocolate, on a white background, healthy breakfast or snackShutterstock

Next, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says.

Manage Stress

woman practices yoga and meditates in the lotus position on the beachShutterstock

Her last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 ever wonder about the habits of some of the healthiest people in the world? Takishima Mika, or “Takimika,” is in her mid-90s and works as a personal trainer. Considered Japan’s oldest fitness instructor, the former housewife maintains a super healthy lifestyle. She recently revealed 9 of her key health habits in an interview with Nippon – many of which you can incorporate into your own routine.


She Only Sleeps 3 to 4 Hours a Night

According to Takishima, she doesn’t need a lot of sleep. She goes to bed at 11:00 pm and wakes up bright and early at 3:00 am. That means her total amount of sleep is just three to four hours.

2 Hours of Walking and Jogging

Health, nature and senior woman on walk in the morning for exercise, wellness and fitness in park. Healthy, outdoor and elderly lady in retirement from Australia walking in garden for cardio workout.Shutterstock

After getting up at 3, while it’s still dark, she gets her cardio in. “I leave home at around four in the morning, walk four kilometers, then jog another three. Finally, I walk a kilometer backward. I do this every day, as long as it’s not raining. It takes around two hours, but it feels like it’s over in no time,” she says.

A Hearty Breakfast

Roasted fillets of mackerel fish on cutting board. Dark wooden background. Top view.Shutterstock

Around 7:00 am, she is ready for a breakfast full of protein and fermented foods. “I grill mackerel or salmon and have it with nattō, eggs, tofu, kimchi, and nukazuke pickles. I never skip my two packs of natto,” she says.

Housework and Stretching

Rear View Of Woman Working From Home On Computer In Home Office Stretching At DeskShutterstock

After she eats, it’s time for housework and stretches. She also pays attention to form and posture at all times, even when watching TV. She also walks around on tiptoes.

RELATED:I Lost 100 Pounds in a Year and I Didn't Give up a Single Thing That I Like

A Light Lunch

bananaShutterstock

Takishima goes light on food during lunchtime because she is still pretty full from breakfast “I have a banana, followed by a probiotic Yakult drink. That’s all. I get sleepy if I overeat.”

Two Hours of Intense Training

Portrait of a senior woman exercising in a gym, mature couple running using threadmill machine equipment, healthy lifestyle and cardio exercise at fitness club concepts, vitality and active seniorShutterstock

During the afternoon, she invests about two hours on intensive training sessions. Sometimes she works out with her trainer, Nakasawa Tomoharu, doing one-on-one exercises. She doesn’t listen to music, but concentrates on her stretching.

Red and White Wine

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Before she makes dinner, Takishima treats herself to wine. “I like both red and white wine,” she says. “Red wine, in moderation, has long been thought of as heart healthy,” says the Mayo Clinic. “The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” While red wine is slightly healthier than white, the lighter shade of vino generally has fewer calories than the darker shade.

RELATED:Top 17 Expert Hacks to Burn Fat and Transform Your Body by 30 Minutes of Walking

Soup for Dinner

Close-up of a frying pan on a gas stove burner with blue flamesShutterstock

“After my glasses of wine, I take my time to enjoy my dinner. I make chicken and vegetable soup a lot. I stew Chinese cabbage, mushrooms, potatoes, carrots, konnyaku, and the like until tender, then add the chicken. I like the flavorful juice you get from the vegetables. I love seasonal vegetables, too. In winter I add plenty of spring onion,” she says about her nightly meal.

No Processed Food

Cropped photo of a plate with birthday cake in woman's handsShutterstock

Takishima eats three balanced meals a day, eating as much as she wants. However, she has always avoided artificial additives and preservatives. “If I feel like cake, I have cake. Sometimes, I decide to only eat half and save the rest for the following day. I end up eating at all, though,” she says.

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

She Trains Others

Seniors in the wellness class do Qi Gong or Tai Chi exercise for relaxationShutterstock

Tomoharu, Takishima’s trainer and the owner and managing director of Power Aging, the gym where she trains, made his star pupil a trainer. “Every inch of Takishima’s body exudes a love of training. She’s a great speaker, too. The more I worked with her, the more I felt that it was a waste to have her come here only as a pupil, which is why I half forced her to take the role of fitness instructor. Takishima resisted initially, but her achievements have exceeded our expectations,” Nakasawa says. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Expert-Recommended

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

Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement in order to lose weight, discusses her non-negotiable for losing weight in menopause. “I’m going to keep this simple,” she says at the start of the post. “If you are serious about losing weight, then you need to get serious about your habits! Especially your food habits. I am giving you the exact plan below that you need to see results. If you use this list as your guideline, it won’t fail you.”


Walk 10K Steps Daily

Her first piece of advice? Get your steps in! “walk every day - outside! Aim for 10K+ steps,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED: Mum Shares 11 Food Swaps That Helped Her Go From Size 22 to Size 8

Eat 25 to 30 Grams of Protein Per Meal

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” she recommends. According to 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.

Hydrate

A,View,Of,A,Hand,Scooping,Electrolyte,Powder,Into,AShutterstock

Her next “non-negotiable” is hydration. “Drink three liters (0.8 gallons) of water daily,” she recommends. Another hack? “Add electrolytes,” she says. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: Woman Lost 42 Pounds With 5 High-Protein Meals Anyone Can Make

Strength Training

Lifting weights is also key, according to Trish. “Strenght train,” she says. She suggests aiming for three to four sessions per week. 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.

Zone 2 Cardio

She also recommends injecting some cardio into the mix. “Zone 2 cardio,” she says, recommending two to three sessions per week. What is zone 2 anyway? It is a low-intensity, steady-state workout that involves working out at 60–70% of your maximum heart rate.

Don’t Drink Your Calories

Closeup,Top,View,Of,Female,Hand,Holding,Ice,Beverage,Drink,Shutterstock

Her next tip? Don’t drink your calories. “Limit liquid calories,” she says. Regular sodas, lemonade, coffee drinks, and alcohol are some of the biggest culprits when it comes to high-calorie beverages.

Choose Whole Foods 90 Percent of the Time

And, you should opt for healthy food – most of the time. “Choose whole foods 90% of the time,” she says. The best types of whole foods are fruits and veggies, lean protein, and whole grains – basically anything that isn’t ultra-processed.

RELATED: The 9 Foods You Should Always Avoid on a Weight-Loss Diet

Be Consistent, Not Perfect

Trish understands that you aren’t going to achieve perfection all of the time. “Focus on consistency, not perfection,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mark_Dean_Edwards7
Mark Edwards
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

One of the frequent questions people ask me as a Nutrition Coach is what I personally do to stay fit and healthy.


Hitting 60 was a big deal. I could see it coming, yet until that number slapped me in the face, it kind of felt like I’d be in my 50’s forever while still imagining I was 40.

I suppose that’s how all of us feel at the end of every decade of our lives, but I can’t seem to recall feeling like this when 39 turned to 40, or 49 to 50.

That said, staying fit and healthy has been a priority of mine for a long time. My wife is 16 years younger than I am and I intend to not only be around for her well into old age, but never to become a burden because of decrepitude.

Everyone has their own unique routine. There is no "one size fits all."

There are some routines that will shorten your life and contribute to poor health and eventual illness. As a nutrition coach, I rarely see someone who isn’t aware that their habits are harming their health.

However, there are some basic principles that anyone can benefit from. My own routine boils down to a few basic habits that keep me fit, healthy, and happy. Some might seem too simple, but I promise you that if you follow these basics, you’ll enjoy the benefits.

None of these actually take much extra time.

But if I removed any single one of these 20, the lost benefit would be substantial.

Let’s go!

1. Water. I Drink Lots of Water

Glass,Tap,Water,Faucet,Kitchen,drinkShutterstock

I drink water first thing in the morning when I wake up. I add a squeeze of lime juice (or lemon), a pinch of pink salt, no tequila please.

Then I sip my way through the day. A bottle of water here. A glass of water there. An iced coffee or two or three.

That first glass of water in the morning, though, is a real game changer.

I’ve been sleeping for at least 6 hours, possibly more. I had my last water of the previous day 3 or more hours before I went to bed. So guess what? When I wake up in the morning, I’m dehydrated. You likely are too, but you just don’t realize it. So the first thing I do after waking up is have a big glass of water. That lime juice and pink salt I mentioned provides much-needed electrolytes.

Now I’m hydrated. This benefits every tissue, every cell in my body. Want great skin as you get older? Water is the answer.

2. I Eat Breakfast. You Should Too

Mark_Dean_Edwards5Mark Edwards

Eat breakfast. It really is the most important meal of the day. I make sure it’s protein-dense: an egg or some yogurt does nicely. Some days, particularly when I’m going to train, I’ll just have coffee with some collagen and a dab of ghee mixed in. I don’t like the heavy feeling of any breakfast too close to a workout, but afterwards, it’s time for the protein-dense breakfast. The protein keeps me going and feeling satiated until lunch time and guys, if you’re over 40, this habit is going to help mitigate age-related muscle loss.

Try it and you’ll see. It makes a massive difference.

3. I Get Enough Protein in Every Meal

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

I make sure that every meal has 30-50 grams of protein. You don’t need a scale or anything like that. You can get that 30-50 grams of protein just by using the hand portion method. Look at the palm of your open hand. Now take two of those palms of any protein. That’s what’s on my plate at lunch and supper. This has kept me from losing muscle mass as I age. It keeps me feeling satisfied for hours after eating so I can avoid sugar cravings and snacks.

Protein is essential for a multitude of body processes, particularly building and retaining muscle mass, which for older guys (over 40? I’m talking to YOU) is a really big deal. Every decade after 40, it becomes harder to retain muscle mass, so protein intake is paramount.

That’s been a real boon to keeping me healthy and fit.

4. I Eat Fruit and Vegetables in Every Meal

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Nope, I’m not a vegetarian or a vegan. I eat meat and eggs to get the protein that I noted in the previous point. But every meal has two or three handfuls of vegetables in it. Breakfast? There’s a piece of fruit or two in there somewhere.

Adding a piece of fruit or a vegetable to any meal is one of the simplest, healthiest, and most effective ways to level up your meals with one small action.

Try it and you’ll reap the benefits in better weight management, better digestion, and better overall health.

5. I Rarely Eat Junk Food

cheese buerger with fries on a wooden plate at a restaurantShutterstock

So here’s the thing: once in a while, we all have a burger and fries, or maybe some nachos. Who doesn’t? But I don’t make it a daily or even a weekly habit. It’s generally once a month or less. Right now as I write this, the last time I had a burger and fries was 3 months ago. And it wasn’t a crappy burger from McDonald’s. It was a decent grass-fed burger from a place in Tokyo my wife and I like to visit occasionally. Potato chips? I recall it might have been half a year ago. Once you get out of the habit of feeding the junk food urge, you won’t look back. Your body will thank you for it.

6. I Move. A Lot. You Should Too

Mark_Dean_Edwards11Mark Edwards

Show me someone who doesn’t walk much and who gets very little physical activity and I’ll show you someone who is sliding into decrepitude as they age. This isn’t complicated. We evolved in a state of daily movement. Move more, live longer. Move more, and experience a better quality of life.

Since my wife and I live in Tokyo, like other Tokyo-ites, we don’t drive, we walk and take the subway. That 10,000 steps you’ve heard of? It’s not much more than the basic minimum that we need to do just in our daily routine. Walk at least half an hour a day. That’s the bare minimum. Add more activity until you actually start to FEEL stronger and healthier. Don’t like to exercise? That’s a little voice inside your head lying to you. It’s similar to disliking a food you’ve never tried. Give it some time and you’ll soon realize how much fun it can be!

7. I Have Solid, Restful Sleep

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

Yep, if you want to be physically healthy and ensure better cognitive function as you age, you have to get sufficient restful sleep, so I try to get a minimum of 7 hours a night. If you’re someone who survives on 4 or 5 hours of sleep nightly, over a long period of time your health will suffer. That’s a fact. Insufficient sleep increases appetite and adversely affects cognitive function over the long-term.

Nutritionally, deep, restful sleep reduces appetite on the following day, making weight management far easier. Fact: a continual sleep deficit makes it more likely you’ll gain weight over the long-term and have trouble losing it.

8. I Try to Wake Up at the Same Time Every Day

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

You might be thinking “why not sleep in on the weekends?”

The fact is that if you’re getting sufficient sleep throughout the week, then you won’t want to sleep in on the weekends. You won’t feel like it. I naturally wake up at the same time every day anyhow. But if you have a wildly different sleep schedule on weekdays and weekends, you’ll be in a perpetual state of sleep deprivation because your body has to work hard to re-adapt to a different circadian rhythm on weekdays and weekends.. So I wake up at more or less the same time, 7 days a week, with a clear head and more energy.

9. I Drink. Very Little

Multiracial group of happy friends having fun while toasting with beer in a bar.Shutterstock

The wonders of punctuation. With or without the period, I drink very little alcohol. That one or two daily glasses of red wine that the media has been crowing about as a “healthy habit” for years? Well, there may be some health benefits, but the most reliable research says that the minor benefits are far outweighed by the negative effects on our health, particularly on our brain function. Daily consumption of alcohol has been shown to have a deleterious effect on our brains, and it isn’t doing our liver, heart, or skin any favors either.

I like a glass of wine or a cocktail as much as anyone, but keep it down to a glass or two monthly. There is zero health benefit to alcohol consumption.

It reminds me of a saying I heard a few years ago that should resonate with anyone who enjoys a few-too-many drinks: “drinking is stealing happiness from tomorrow.”

And here’s the final thing that makes a HUGE difference in my health and happiness:

10. I Spend Time with My Wife

Mark_Dean_Edwards10Mark Edwards

You might be thinking, “don’t we all? That’s a no-brainer, Mark.” Well, maybe not. My wife and I spend real quality time together, daily, even if it’s just for a short while. Whenever we can, we have meals together. We don’t watch TV while we’re eating and we don’t scroll through our phones at the dinner table.

Sometimes we work out together, sometimes not. But we try to do what we can to enjoy each other’s company.

We laugh. We joke around. I tell my stupid jokes (and sometimes she even laughs at them). Sometimes. We like to laugh at things instead of letting setbacks get us down. Laughing feels good. My Granddad used to laugh and make light of any awful thing that happened, and my Grandma would say “Joe, how can you make a joke about this!!? What’s wrong with you!?” He’d reply “if I didn’t laugh, I’d have to cry. Might as well laugh.”

11. I Practice Non Sleep Deep Relaxation

Man laying on the ground in a grass field, resting on a hill in the County Antrim, Northern IrelandShutterstock

Meditation? Nope. I tried many times when I was younger but I just can’t do it. But NSDR is something that I got turned on to from Dr. Andrew Huberman. Just 10 minutes a day of his mindfulness “meditation” exercise has been a game-changer for my stress levels and relaxation. It's like a daily tune-up for my brain, helping me wind down in the evening and get into a state of deep relaxation before bed. A short deep relaxation routine works great for me. No downside, all upside.

12. I Lift Heavy Things

Mark_Dean_Edwards6Mark Edwards

Strength training isn't just for bodybuilders. I might not be the strongest guy on the block, but at 60, I make sure to strength train at least three times a week. It's not about getting big muscles (though that's a nice side effect), and I don’t have a six-pack; it's about maintaining bone density, boosting metabolism, and staying functionally strong. I made this a part of my routine in my early 30’s, but it’s never too late to start, and not starting, in my opinion, is one of the biggest mistakes older guys can make. Trust me, being able to carry all my groceries myself into my Golden Years is worth it, and I’ll never worry about decrepitude and becoming a burden to my family.

13. I Take Cold Showers

Fresh shower behind wet glass window with water drops splashing. Water running from shower head and faucet in modern bathroom.Shutterstock

You might have heard a lot about people sitting in ice baths every morning (Joe Rogan comes to mind), but for many, including me, it’s just not doable, whether it’s lack of space, or just lack of desire to sit in a tub full of ice. But a cold finish to a shower? No problem. Ending my hot shower with at least 30 seconds of cold water seems to boost my energy levels and clear my head. It's like a cup of coffee for my body, minus the jitters. Plus, it's great for circulation and may even boost the immune system. Show me the downside. There is none. Once you get used to it, NOT ending a shower with cold water will feel like the job is unfinished.

14. I Practice Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

A few days a week, I extend my overnight fast to 16 hours. It's not about starving yourself; it's about giving your digestive system a break and potentially triggering some cellular repair processes. I find it helps with mental clarity and makes me appreciate my meals even more. The beauty of IF is it can be done for several days at a time, one week, or not at all the next week, whatever fits my schedule. On non-Intermittent Fasting days, I maintain the same healthy diet. Intermittent fasting isn’t a magic bullet to fix all health problems, but it’s definitely a useful tool to bring some awareness to the ritual of eating.

15. I Take the Stairs

A male athlete, a view from back, runs in morning on a run on stairs, in summer in city. Sportswear T-shirt shorts. Fitness, youth lifestyle, healthy lifestyle in the city. Free space for textShutterstock

Escalator? No thanks, I'll take the stairs. Tokyo is full of escalators and elevators, but whenever possible, I either take the stairs or walk up the escalator - no standing, please. It's a simple way to sneak in some extra movement and leg strengthening throughout the day. Who needs a Stairmaster? Plus, it's usually faster than waiting for the elevator and definitely better than standing immobile on the escalator.

16. I Stretch Daily

Pensive concentrated man in sportswear doing lunges, stretching, while having workout on pier, near the sea. Outdoors.Shutterstock

Flexibility is often overlooked, but it's crucial for staying mobile and pain-free as we age. I spend about 10 minutes at the beginning of each day doing some basic stretches, whether I’m going to work out or not. It's like WD-40 for your joints - keeps everything moving smoothly. And by the way, you don’t have to be a yogi to engage in some movement that improves your mobility and flexibility. I move within a pain-free range of motion despite knee, hip, and shoulder surgeries. This is a real quality-of-life practice. Do it and feel the benefits.

17. I Read Before Bed

Woman with cup of beverage reading book at table, closeupShutterstock

Instead of scrolling through my phone, I wind down with a good book. It helps me relax, improves my sleep quality, and keeps my mind sharp. Reading seems to be one of the great pastimes of our society that too few people engage in regularly. Reading is all up-side, no down-side. Big-brain stuff in a world full of brain-shrinking digital activities. Plus, it gives me great material for dinner conversations that don't revolve around the latest cat video.

18. I Practice Gratitude

Man hand writes with a pen on a white sheet of paper, night dark backgroundShutterstock

Every day before my nightly reading, I write down three things I'm grateful for. It might sound cheesy, but focusing on the positives is a great way to end the day, especially if the day was, shall we say, “not optimal.” It doesn’t have to be complicated or lengthy. Keep it short and sweet. It’s another way to be mindful. And let's face it, at 60, I’ve got a lot to be thankful for – including still being able to touch my toes! Seriously though, things could be much worse, and that’s something to be grateful for.

19. I Stay Socially Active

Friends playing cornhole at a summer party in the parkShutterstock

I make an effort to connect with friends and family regularly. Social connections are vital for mental health and cognitive function. You know what they say - "No man is an island." Well, at 60, I'm deeply conscious of the value of the friends I’ve stayed close to over the years and occasionally making new ones. Being active in the CrossFit community in Tokyo has been a real advantage, but anyone, with some effort, can not only maintain the friendships and community they’ve got but actively expand it. Staying socially active isn't just about having fun (though that's a big part of it); it's about maintaining cognitive function, emotional well-being, and even physical health. Social connection is vital for well-being and deep health.

20. I Learn Something New Every Day

still life painters art supplies with pencils paintShutterstock

Whether it's a new word (in English or Japanese), a historical fact, a new command-line prompt (yes, I’m tinkering with Linux. Crazy!), or nutrition and training information to help my clients improve their lives, I make sure to learn something new each day. This includes skill acquisition, which is vital for my nutrition coaching and strength programming while keeping my brain plastic.

Growth doesn't stop at 50 or 60. Use it or lose it. The brain is like any muscle, so it has to get frequent exercise to keep it functioning at its best.

Remember, it's not about being perfect with these habits. It's about consistency and making small, positive choices each day. Before you know it, you'll be the 60-year-old running circles around the 30-year-olds at the gym!

RELATED: Eat More of These 10 Foods to Lose Weight Fast

A Final Word

Mark_Dean_Edwards2minimalist_mark/Instagram

When you look at this list of 20 daily habits or actions that keep me fit, healthy, and feeling younger, none of them stands out as anything exceptional. Yet I’ll wager that if you go down the list and check off the ones you practice, you’ll find something doesn’t quite measure up to the level you’d like to be at. There’s one crucial habit that is an element of all of them, and that’s mindfulness. All of these habits come down to mindfulness. Mindfulness is where the magic is. Be mindful and these 20 habits will come easily. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

Symbol of a public toilet, bathroom, bathroomsShutterstock

Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office. stress, deskShutterstock/Prostock-studio

Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

Thoughtful mature man standing near mirror at homeShutterstock

Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.