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We Are 55 and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives

Here's how you can get fit and healthy in your 50s.

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.

Melissa_Neill30
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.

Melissa Neil is a fitness trainer who specializes in working with women over 40 to transform their bodies and health. Melissa, in her late 50s, along with her husband, Ken, who is in his 60s, eat and exercise together to ensure healthy aging. She takes her followers “through a typical day” of “how we get in shape at this stage in life,” she says. “So we're gonna show you how we eat, what we do for training, and we're also gonna show you a way that you can do exactly what we are doing to get in great shape in your forties, fifties, sixties, and beyond.”


We Eat a Protein-Packed Pre-Workout Snack

“The first thing that we are doing, which we do before every strength training workout, is we're gonna have a pre-workout snack,” she says. She makes cream of rice, about “two heaps” or 70 grams, which she combines with protein powder. “ Ken's gonna have about 40 grams, and I'm gonna have 30 grams,” she says in the video.

They Use Protein Powder for Flavor

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

She opts for whey protein. “You could use a plant protein. It doesn't really matter,” she says. She adds that she uses chocolate flavor, which “kind of gives it flavor because the cream of rice in itself can be a bit bland.” She notes it’s a great way to get your protein in. She also mixes it with unsweetened almond milk and cinnamon.

They Drink Lemon Tea

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

“I'm just making some lemon tea because we both have lemon tea,” she says. “It's a way for me to get some hydration first thing in the morning. So that's what I like doing.” She chooses to avoid coffee because “coffee's actually a diuretic, meaning it's not going to hydrate you. It's going to dehydrate you. So this is why we have lemon water, but coffee is not bad for you per se. It's absolutely fine. But I just like to use this opportunity for hydration.”

They Also Drink Coffee

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

“We don't drink a massive amount of coffee. We just drink it occasionally. I wanted to give it a try of not drinking so much coffee, and actually, I found it quite easy to do.”

She Eats Less Than Her Husband

Contrasting large and tiny food portions of SpaghettiShutterstock

She notes the reason why she eats less than her husband is that her calories “actually need to be less in order to get fat loss. Ken can eat a lot more because he weighs more and he's a male. His body's burning more fat or burning more energy, and he's going to need a lot of energy to get through the workout,” she says.

Since Eating More Protein Her Training Has Improved

low key scoop up whey protein, selective focusShutterstock

She reveals that since she started eating the protein-packed meal, her training has improved. “We're both in a calorie deficit and what that means is sometimes, if you are in too much of a calorie deficit, you don't eat properly before training, your training is going to be compromised. That's your strength training. So it's really important to fuel your body correctly,” she says.

They Don’t Skip Meals

Healthiness and happiness go hand in hand. Shot of a happy older couple enjoying a healthy lunch together outdoors.Shutterstock

She stresses the im[importance of not skipping meals. “People think that's a good way to lose weight, but actually, it's not because it's really important to fuel your body correctly,” she says.

They Walk to the Gym

Smiling happy caucasian mature spouses hugging embracing while walking on a date in park together. Bonding, love and relationshipShutterstock

When it comes time to go to the gym, she reveals one of her fitness secrets. “We always walk,” she reveals. “Because what that does is it gets our steps in, so it's about a 15-minute walk to the gym, and yeah, it gets our steps in.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

They Do Bench Exercises

Mature athlete using rowing machine while working out in a gym.Shutterstock

After a warm-up, they head over to the bench to do some exercises. “It's actually a decline bench,” she says, revealing that they have five sets of exercises. She starts with lower intensity, and by the third set, she moves onto “relatively heavy weight. The two final sets are what are called working sets. And they will be really, really heavy on the maximum that we can go for kind of six reps.”

Then, They Do HIIT Cardio

After their strength training session, they move on to cardio. I'm now going to get on the stair climber and do some HIIT cardio. It's just going to be 20 minutes,” she says.

They Eat More Protein for Breakfast

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

After their workout, they move on to breakfast, which is oatmeal. “Ken's putting in 60 grams. I would probably put 50 grams in, so I have a little bit less than him, but then my carbohydrates through the day would be much less than Ken's for the rest of the day.” She adds almond milk and protein powder. Ken adds banana “because he can afford to have a little bit more carbohydrate,” she says. She sticks to berries.

They Have Lean Protein, Whole Grains, and a Little Fat for Lunch

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

For lunch, they marinate chicken breasts in yogurt, whole grains, and homemade coleslaw with cabbage, a little bit of mayo, and apple cider vinegar. “I'm basically just gonna plunk it all on a plate and eat it. But I will weigh it out, probably like about 90 grams of chicken breast,” she says.

Her Husband Does Group Cardio Classs

Group,,Sporty,Women,,Men,Training,,Exercise,Bikes, class, instructor,trainerShutterstock

“Ken loves to do his cardio in a group environment. So he goes to a local gym where he does a class in the evenings. It's a high-intensity interval training class. It fits right in with how we recommend you work out if you are over 40,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

They Have Salmon and Veggies for Dinner

Fillet of Salmon.Shutterstock

Her last meal of the day is salmon and veggies. “We just bought one of those stir-fried vegetable bags; they're already prepped up. Just stir-fried that and put it like salmon in,” she says.

They Also Indulge in a Low-Calorie Sweet Treat

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

She follows it up with something that is “always quite light, a little bit of dessert,” that is, low-calorie ice cream served in a cup of tea. “It's 250 calories per tub,” she says, revealing that she just has one-fifth of that. “It is going to have carbohydrates in it but not that many carbs, so it won't push me over my limit,” she says.

The Couple’s Program Helps with Accountability

They also explain that they created the couple’s program because it helps with accountability. “Some people are different, but I need to be pushed, and working with a partner and my partner has helped me tremendously. It's great,” says Ken.

It Has Also Challenged Her and Increased Her Fitness Level

,Bodybuilder,Training,Gym:,Chest,-,Barbell, bench, press, weights, gym,exerciseShutterstock

She admits that when they started out, they were on different levels. “What it's done is it's really brought my strength training, in particular, my upper body. I've just achieved a sort of personal best on my bench press by working out with Ken.”

It’s More Fun Doing It with Someone Else

Mature African American Couple On Cycle Ride In CountrysideShutterstock

“So we've developed this program in mind so that if you've got someone you want to do this with, it's going to work so much better for you than doing it on your own. Because it's actually quite tough doing it on your own, isn't it?” she says.

RELATED: 10 Ways to Lose Weight in Water (That are Not Swimming)

It Also Simplifies Things

Happy elderly couple smiling husband and wife in aprons prepare salad together at kitchen table, chopping variety of colorful vegetables, trying to maintain healthy lifestyle eating vegetarian foodShutterstock

“If you can do it with someone, it's actually going to bring your training on more. It's going to bring more food to the side of it. Especially if you eat together because you know you eat together so you're going to have the same meals together. Ken eats more than me, but essentially, it's the same food we eat out together as well, don't we?” she says.

Overall, It Will Improve Your Health

“It's about your health as well, trying to improve your health in life and your activity by going out and you're walking, improving your mobility. And having a better lifestyle with that,” they add. “We are doing it together. So it makes it much easier to do it together, and it kind of brings us closer together.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

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 letting your age be an excuse for not getting into shape? Don’t, says one expert. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! In fact, she maintains that she has a much better grasp on diet and exercise now than she did in her forties. In a new Instagram post she reveals 5 secret habits that women her age follow to help them look half their age. “The fittest women over 50 share these 5 habits,” the video reads. Here’s the list:


They Stay in a Moderate Calorie Deficit

The first thing these women do? Make sure to eat enough. “Ultra low calorie diets are not sustainable and set us up to fail from the start. Instead opt for a moderate calorie deficit that you can handle without feeling deprived,” Michaela writes.

RELATED: She Lost 21 Pounds by Accepting These “Honest and Brutal” Truths

They Track Their Calories

They also know exactly what they are eating every day. “Tracking calories is the only way to know how many calories you are actually taking in. All three macro nutrients are important but most important is protein and fiber. This will keep you satiated and help preserve muscle and gut health,” she says.

They Walk 10,000 Steps Per Day

They also get their steps in. “Walking upwards of 10k steps a day will ensure you are getting enough movement into your day. If you work a desk job consider a standing desk and a walking pad,” says Michaela. Science agrees with her. 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: Mom Drops 40 Pounds With Plan That “Still Allows Cheeseburgers”

They Strength Train

When it comes to exercise, these over-50 women are lifting weights. “Strength training to build and preserve muscle mass are the key to successfully improving body composition over 40. More muscle mass you have the more efficiently your metabolism performs,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

And, They Get Enough Sleep

Rest is also something these women make a priority. “Sleep is so important for fat loss. When you don’t get enough, sleep, the hormones that control hunger and satiety get out of whack causing overeating, making fat loss more challenging,” says Michaela. 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 miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

Portrait of senior woman lifting dumbbellsShutterstock

Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

Weight scale 120 kilogramShutterstock

Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

Group of senior women at bar cafeteria enjoying breakfast drinking coffee and eating croissant - Life style concept - Mature female having fun at bistrò cafe and sharing time togetherShutterstock

Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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.

Don’t let menopause be an excuse for not getting into shape. Annie Murray (@anniesfitnesssteyning) is a 54-year-old fitness trainer whose mission is “empowering mid-lifers to get strong, build healthy habits, and be the best version of themselves.” She regularly offers fitness, motivation, and nutrition tips to her followers on how to be the healthiest version of themselves through and beyond menopause. In a recent viral post, she reveals how she got into the best shape of her life and the changes she made to get there.


In the First Photo She Was 42 and Perimenopausal

Annie shares before-and-after images of herself during the perimenopausal stage and after menopause. “The photo on the left was taken when I was 42 years old. At the time, I was perimenopausal with low Tmuscle mass, low body weight, and low energy. I was constantly ill, experiencing bouts of shingles and chest infections,” she says.

This Was Her Training Routine and Diet

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

Her nutrition and exercise routine consisted of:

- Hours of cardio

- Bodyweight exercises

- Cutting out food groups

- Yo-yo dieting

- Eating too much convenience food, processed sugar and refined carbohydrates

- Drinking alcohol regularly

She Is Healthier at 54 Than She Was at 42

“The photo on the right was taken last week when I turned 54,” she continues. “I am currently post-menopausal, with high muscle mass and low body fat. My body weight has increased, I eat more, I have higher energy levels, and my immune system is strong. My metabolic age is 36, with a visceral fat rating of 2.”

Strength Training

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

She then goes on to detail her “nutrition and exercise” routine. She starts off by revealing she does strength training three times a week.

Cardio

Shot of athlete woman exercising on assault air bike.Shutterstock

She also makes sure to get cardio in, but doesn’t do as much. She does “cardio training 2-3x\week,” she writes.

Walking

woman walking towards unknown placesShutterstock

She also makes sure to get her steps in. “Walking daily” is part of her routine.

Nutritious Whole Foods

Happy vegan woman smiling at the camera while eating a vegetable salad from a bowl. Senior woman enjoying a plant-based breakfast after a home workout. Mature woman taking care of her ageing body.Shutterstock

As for her diet, she tries to keep it clean. “Eating nutritious whole-food,” is her focus.

Protein

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

She also understands the importance of fueling up with protein. “Eating a minimum of 100g protein a day,” is key, she says.

No Processed Sugar or Refined Carbohydrates

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

One of her biggest no-nos when it comes to diet? “No processed sugar or refined carbohydrates,” she writes.

No Alcohol

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

There is something else she avoids: Drinking her calories. “No alcohol” is her other major, don’t.

She Discovered Weights at 48

Fit mature woman in sportswear lifting a dumbbell during a strength training session at the gymShutterstock

“At the age of 48, I became a personal trainer and started to incorporate lighter weights into my fitness routine. At 50, I started to strength train in the gym using the progressive load technique (increasing the weight or number of reps over time). That’s when I discovered the power of lifting weights and the importance of having lean muscle mass,” she says.

Here Is Why Muscle Is Important

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

According to Annie, muscle is the “key” to:

✨ better body composition

✨ burning fat

✨ driving your metabolism

✨ protecting against disease

✨ regulating blood sugar

✨ controlling hunger

✨ increased mobility

✨ better mood

✨ increased energy

She Is “Fitter, Stronger, and Healthier” Than She Was in Her 20s

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

Overall, she is happy where she is today. “I can safely say, I am fitter, stronger and healthier now, than I was in my 20’s,” she says.

Having Lean Muscle “Is Key”

Middle age sportswoman smiling happy training at the park.Shutterstock

“If you’re serious about staying healthy whilst you age, then having lean muscle is key. The only way to build and maintain muscle is to lift weights and don’t stop. Combined this with good nutrition and that’s the formula that’s worked for me,” she says.

She Adds That “It’s Never too Late”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

Her final words of wisdom? “If I can do it, so can you. It’s never too late, and you are never too old to start,” she says. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

Ilene Block silverandstrong
Copyright silverandstrong/Instagram

Don’t let age be the excuse that keeps you from losing weight. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. In a new post, she reveals exactly what she does to look and feel so great at her age: “5 reasons I look fitter than most people at 65,” she writes.

“It’s not good genes or luck or some ‘secret formula’ - it’s daily habits that keep me looking fit, strong, healthy and youthful,” she writes in the post. “The best news? You can adopt these habits and live your best life at any age!” She then reveals precisely what she does.

She Eats Lots of Protein

The first thing she does is eat a protein-rich diet every day. “I spent decades yo-yo dieting and eating as little as possible to be skinny. I learned at 61 the power of macro based nutrition and now eat to fuel my body to be fit, strong and healthy,” she says.

RELATED:20 Superfoods for People Over 50

She Hydrates

Next, she drinks 100 ounces of water daily. “Drinking plenty of water daily is essential for hydration, digestion, joint lubrication, and muscle function, especially for women over 50 who are active,” she says.

She Walks 8,000 Steps Per Day

She also gets her steps in — 8,000 to be exact. “Walking supports heart health, improves mobility, and helps maintain a healthy metabolism. It strengthens bones, and enhances mood, making it an effective and accessible way to stay active and independent,” she writes

She Lifts Heavy Weights

She also lifts heavy weights five days a week. “Lifting weights builds and maintains muscle mass, improves bone density, and boosts metabolism, which is key for longevity and independence,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

She Keeps Her Mind Engaged and Challenged

Another habit: Keeping her mind engaged and challenged. “Keeping your mind active improves cognitive function, reduces the risk of dementia, enhances memory, and supports overall mental well-being for a sharper, more fulfilling life,” she says.

Here’s How to Approach Changes

“You can make these changes at any age,” she continues. “Pick one place to start and remember these mantras.” The first is “consistency, not perfection,” followed by “discipline, not motivation,” and finally, “comparison is the thief of joy.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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.

Melissa Neil is a fitness trainer who specializes in working with women over 40 to transform their bodies and health. Melissa, in her late 50s, along with her husband, Ken, who is in his 60s, eat and exercise together to ensure healthy aging. She takes her followers “through a typical day” of “how we get in shape at this stage in life,” she says. “So we're gonna show you how we eat, what we do for training, and we're also gonna show you a way that you can do exactly what we are doing to get in great shape in your forties, fifties, sixties, and beyond.”


We Eat a Protein-Packed Pre-Workout Snack

“The first thing that we are doing, which we do before every strength training workout, is we're gonna have a pre-workout snack,” she says. She makes cream of rice, about “two heaps” or 70 grams, which she combines with protein powder. “ Ken's gonna have about 40 grams, and I'm gonna have 30 grams,” she says in the video.

They Use Protein Powder for Flavor

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

She opts for whey protein. “You could use a plant protein. It doesn't really matter,” she says. She adds that she uses chocolate flavor, which “kind of gives it flavor because the cream of rice in itself can be a bit bland.” She notes it’s a great way to get your protein in. She also mixes it with unsweetened almond milk and cinnamon.

They Drink Lemon Tea

Delicious tea with lemon on a wooden background. A slice of lemon on the table. Water with lemonShutterstock

“I'm just making some lemon tea because we both have lemon tea,” she says. “It's a way for me to get some hydration first thing in the morning. So that's what I like doing.” She chooses to avoid coffee because “coffee's actually a diuretic, meaning it's not going to hydrate you. It's going to dehydrate you. So this is why we have lemon water, but coffee is not bad for you per se. It's absolutely fine. But I just like to use this opportunity for hydration.”

They Also Drink Coffee

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

“We don't drink a massive amount of coffee. We just drink it occasionally. I wanted to give it a try of not drinking so much coffee, and actually, I found it quite easy to do.”

She Eats Less Than Her Husband

Contrasting large and tiny food portions of SpaghettiShutterstock

She notes the reason why she eats less than her husband is that her calories “actually need to be less in order to get fat loss. Ken can eat a lot more because he weighs more and he's a male. His body's burning more fat or burning more energy, and he's going to need a lot of energy to get through the workout,” she says.

Since Eating More Protein Her Training Has Improved

low key scoop up whey protein, selective focusShutterstock

She reveals that since she started eating the protein-packed meal, her training has improved. “We're both in a calorie deficit and what that means is sometimes, if you are in too much of a calorie deficit, you don't eat properly before training, your training is going to be compromised. That's your strength training. So it's really important to fuel your body correctly,” she says.

They Don’t Skip Meals

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She stresses the im[importance of not skipping meals. “People think that's a good way to lose weight, but actually, it's not because it's really important to fuel your body correctly,” she says.

They Walk to the Gym

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When it comes time to go to the gym, she reveals one of her fitness secrets. “We always walk,” she reveals. “Because what that does is it gets our steps in, so it's about a 15-minute walk to the gym, and yeah, it gets our steps in.”

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

They Do Bench Exercises

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After a warm-up, they head over to the bench to do some exercises. “It's actually a decline bench,” she says, revealing that they have five sets of exercises. She starts with lower intensity, and by the third set, she moves onto “relatively heavy weight. The two final sets are what are called working sets. And they will be really, really heavy on the maximum that we can go for kind of six reps.”

Then, They Do HIIT Cardio

After their strength training session, they move on to cardio. I'm now going to get on the stair climber and do some HIIT cardio. It's just going to be 20 minutes,” she says.

They Eat More Protein for Breakfast

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After their workout, they move on to breakfast, which is oatmeal. “Ken's putting in 60 grams. I would probably put 50 grams in, so I have a little bit less than him, but then my carbohydrates through the day would be much less than Ken's for the rest of the day.” She adds almond milk and protein powder. Ken adds banana “because he can afford to have a little bit more carbohydrate,” she says. She sticks to berries.

They Have Lean Protein, Whole Grains, and a Little Fat for Lunch

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For lunch, they marinate chicken breasts in yogurt, whole grains, and homemade coleslaw with cabbage, a little bit of mayo, and apple cider vinegar. “I'm basically just gonna plunk it all on a plate and eat it. But I will weigh it out, probably like about 90 grams of chicken breast,” she says.

Her Husband Does Group Cardio Classs

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“Ken loves to do his cardio in a group environment. So he goes to a local gym where he does a class in the evenings. It's a high-intensity interval training class. It fits right in with how we recommend you work out if you are over 40,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

They Have Salmon and Veggies for Dinner

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Her last meal of the day is salmon and veggies. “We just bought one of those stir-fried vegetable bags; they're already prepped up. Just stir-fried that and put it like salmon in,” she says.

They Also Indulge in a Low-Calorie Sweet Treat

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She follows it up with something that is “always quite light, a little bit of dessert,” that is, low-calorie ice cream served in a cup of tea. “It's 250 calories per tub,” she says, revealing that she just has one-fifth of that. “It is going to have carbohydrates in it but not that many carbs, so it won't push me over my limit,” she says.

The Couple’s Program Helps with Accountability

They also explain that they created the couple’s program because it helps with accountability. “Some people are different, but I need to be pushed, and working with a partner and my partner has helped me tremendously. It's great,” says Ken.

It Has Also Challenged Her and Increased Her Fitness Level

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She admits that when they started out, they were on different levels. “What it's done is it's really brought my strength training, in particular, my upper body. I've just achieved a sort of personal best on my bench press by working out with Ken.”

It’s More Fun Doing It with Someone Else

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“So we've developed this program in mind so that if you've got someone you want to do this with, it's going to work so much better for you than doing it on your own. Because it's actually quite tough doing it on your own, isn't it?” she says.

RELATED: 10 Ways to Lose Weight in Water (That are Not Swimming)

It Also Simplifies Things

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“If you can do it with someone, it's actually going to bring your training on more. It's going to bring more food to the side of it. Especially if you eat together because you know you eat together so you're going to have the same meals together. Ken eats more than me, but essentially, it's the same food we eat out together as well, don't we?” she says.

Overall, It Will Improve Your Health

“It's about your health as well, trying to improve your health in life and your activity by going out and you're walking, improving your mobility. And having a better lifestyle with that,” they add. “We are doing it together. So it makes it much easier to do it together, and it kind of brings us closer together.” 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
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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.

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
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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.

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

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20 Things to Avoid While on Ozempic
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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.

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

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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

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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

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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

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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

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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

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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

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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

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“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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.