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Coach Finally Dropped Belly Fat at 39 When She Fixed These 4 Habits

Hannah White reveals the changes she made to get a flat tummy.

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.

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Evidence-Based

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

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

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

Are you struggling to get rid of your belly? Flattening your midsection could be as simple as modifying a few health habits. Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. In a new post, she discusses how she flattened her tummy. “At 39, I was holding onto most of my fat on my belly until I fixed these 4 things…and I’ve kept it off at 45,” she writes.


She Didn’t Have a Toned Stomach for Most of Her Life

“Let me start by saying I haven’t always had a toned stomach. I was what people call ‘skinny fat’ when I was younger, as I held a lot of fat around my belly. Until I fixed these 4 things,” she writes.

She Started Tracking Her Nutrition

The first thing she corrected was her diet. “I was eating healthy food, but still consuming more calories than I was burning each day. Eating healthy is super important for your health, but you can still eat ‘healthy’ food and gain fat,” she writes. “Once I learnt this, I started tracking my nutrition on the @myfitnesspal app. This taught me the caloric density of the food I was eating, so I knew where to make changes.”

RELATED: This Is Exactly How to Lose Body Fat This Year

She Started Moving More

She also started moving more. “I was working out like crazy but sedentary outside of my workouts. What I didn’t realize was that daily movement (e.g. the amount of daily ‘steps’ you do) is actually responsible for burning more calories each week than your workouts!” she writes. So I bought myself a Fitbit watch ⌚️ and started tracking my daily steps, focusing on hitting 10k steps a day 👣Doing this consistently made a BIG difference to my belly fat!”

She Started Prioritizing Strength Over Cardio

Next, she started prioritizing strength training over cardio. “If there’s one anti-aging treatment you should be buying into then it’s strength training,” she writes. “Lifting weights helps counteract the natural effects of aging by boosting your metabolism, regulating your hormones & toning your physique in all the right places. Yes, all forms of exercise have health benefits too. But strength training has a bigger impact, especially for women over 40.”

She Stopped Taking Weekends Off

Lastly, she stopped cheating on the weekend. “I was working out hard, and tracking my nutrition & steps, but only on the days where I was being ‘good’!” she writes. “People say an ‘off track weekend’ can’t ruin anything, but it just depends how ‘off track’ you go… For example, if your daily calorie intake needs to be 1,800 to lose fat, and a few days of eating in excess puts you at 2,200 calories a day you may not see progress. I learnt this the hard way 🙈… But now I focus on consistency over perfection!”

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

She Also Wasn’t Eating Enough Protein

In another post that Hannah shared earlier this year, she revealed other mistakes she was making. The first? Not eating enough protein. “Protein is the most satisfying nutrient. It will suppress your appetite & keep you fuller for longer. Protein burns more calories than other food in the digestion process. It also helps you to retain muscle when dieting (along with weight training). Muscles are super metabolic, which means you’ll burn more calories while at rest, too! So it’s a win-win all around 💯 Aim for around 2g per kilogram of body weight a day. Some good sources are chicken, turkey, lean meat, tuna, cod, prawns, Greek yogurt, egg whites & whey protein. Along with some plant-based alternatives like soy and tofu.”

Or, Enough Fiber

She also wasn’t eating enough fiber. “Fiber reduces your appetite and fills your plate for minimal calories. Aim for at least 20-25g (30-38g for men) of fiber per day. Some good sources are raspberries, blackberries, apples, pears, green veggies, potatoes, oats, high fiber bread, lentils & beans,” she writes.

She Wasn’t Drinking Enough Water

“Not drinking enough water” was another mistake she was making. “Water helps with weight management as sometimes thirst is mistaken for hunger. Staying hydrated can help you avoid unnecessary snacking,” she writes, recommending a minimum of 2 liters of water “or low calorie fluids a day.”

She Was Cutting Out All Her Favorite Foods

“Cutting out your favorite foods” is another mistake, per Hannah. “This will make you feel restricted & more likely to binge on them when you’re having a bad day. Plan in your favorite foods & treats into your daily calorie goal,” she writes.

She Was “Only Being Good” During the Week

And her last mistake was “only being ‘good’ during the week,” she writes. “The weekends are almost a third of your week. So don’t let them sabotage your progress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Hannah White hwfit
Copyright hwfit/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.

Are you struggling to get rid of your belly? Flattening your midsection could be as simple as modifying a few health habits. Hannah White is a personal trainer and fitness coach who helps her clients “lose fat and tone up,” per her Instagram bio. In a new post, she discusses how she flattened her tummy. “At 39, I was holding onto most of my fat on my belly until I fixed these 4 things…and I’ve kept it off at 45,” she writes.


She Didn’t Have a Toned Stomach for Most of Her Life

“Let me start by saying I haven’t always had a toned stomach. I was what people call ‘skinny fat’ when I was younger, as I held a lot of fat around my belly. Until I fixed these 4 things,” she writes.

She Started Tracking Her Nutrition

The first thing she corrected was her diet. “I was eating healthy food, but still consuming more calories than I was burning each day. Eating healthy is super important for your health, but you can still eat ‘healthy’ food and gain fat,” she writes. “Once I learnt this, I started tracking my nutrition on the @myfitnesspal app. This taught me the caloric density of the food I was eating, so I knew where to make changes.”

RELATED: This Is Exactly How to Lose Body Fat This Year

She Started Moving More

She also started moving more. “I was working out like crazy but sedentary outside of my workouts. What I didn’t realize was that daily movement (e.g. the amount of daily ‘steps’ you do) is actually responsible for burning more calories each week than your workouts!” she writes. So I bought myself a Fitbit watch ⌚️ and started tracking my daily steps, focusing on hitting 10k steps a day 👣Doing this consistently made a BIG difference to my belly fat!”

She Started Prioritizing Strength Over Cardio

Next, she started prioritizing strength training over cardio. “If there’s one anti-aging treatment you should be buying into then it’s strength training,” she writes. “Lifting weights helps counteract the natural effects of aging by boosting your metabolism, regulating your hormones & toning your physique in all the right places. Yes, all forms of exercise have health benefits too. But strength training has a bigger impact, especially for women over 40.”

She Stopped Taking Weekends Off

Lastly, she stopped cheating on the weekend. “I was working out hard, and tracking my nutrition & steps, but only on the days where I was being ‘good’!” she writes. “People say an ‘off track weekend’ can’t ruin anything, but it just depends how ‘off track’ you go… For example, if your daily calorie intake needs to be 1,800 to lose fat, and a few days of eating in excess puts you at 2,200 calories a day you may not see progress. I learnt this the hard way 🙈… But now I focus on consistency over perfection!”

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

She Also Wasn’t Eating Enough Protein

In another post that Hannah shared earlier this year, she revealed other mistakes she was making. The first? Not eating enough protein. “Protein is the most satisfying nutrient. It will suppress your appetite & keep you fuller for longer. Protein burns more calories than other food in the digestion process. It also helps you to retain muscle when dieting (along with weight training). Muscles are super metabolic, which means you’ll burn more calories while at rest, too! So it’s a win-win all around 💯 Aim for around 2g per kilogram of body weight a day. Some good sources are chicken, turkey, lean meat, tuna, cod, prawns, Greek yogurt, egg whites & whey protein. Along with some plant-based alternatives like soy and tofu.”

Or, Enough Fiber

She also wasn’t eating enough fiber. “Fiber reduces your appetite and fills your plate for minimal calories. Aim for at least 20-25g (30-38g for men) of fiber per day. Some good sources are raspberries, blackberries, apples, pears, green veggies, potatoes, oats, high fiber bread, lentils & beans,” she writes.

She Wasn’t Drinking Enough Water

“Not drinking enough water” was another mistake she was making. “Water helps with weight management as sometimes thirst is mistaken for hunger. Staying hydrated can help you avoid unnecessary snacking,” she writes, recommending a minimum of 2 liters of water “or low calorie fluids a day.”

She Was Cutting Out All Her Favorite Foods

“Cutting out your favorite foods” is another mistake, per Hannah. “This will make you feel restricted & more likely to binge on them when you’re having a bad day. Plan in your favorite foods & treats into your daily calorie goal,” she writes.

She Was “Only Being Good” During the Week

And her last mistake was “only being ‘good’ during the week,” she writes. “The weekends are almost a third of your week. So don’t let them sabotage your progress.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Michaela Bentley Fitness
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Evidence-Based

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

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

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

Are you in your fifties and feel losing belly fat is impossible? One personal trainer and expert is here to tell you this isn’t the case. Michaela Bentley is a CPT & Nutrition coach. At the age of 58, she looks half her age! She maintains that she has a better grasp of diet and exercise than she did in her forties. In a recent post, she revealed how she lost 15 pounds and got into the best shape later in life. “In my 50s I went full ninja on belly fat. Here’s what I did,” she wrote.

She Tried “Literally Everything” to Lose 15 Pounds at 50

“If you’re reading this, I was probably a lot like you. I had reached 50 and had tried literally everything to lose the extra 15 pounds of belly and back fat. Nothing I was doing was working and I just kept gaining more weight,” she says in the post.

She Was Active and “Resorted to Crazy Diets”

“I have always been active, and was still active, probably more active than I had been previously in an attempt to get things under control. I even resorted to crazy diets to try to lose the midlife spread,” she continued.

RELATED: This Is Exactly How to Lose Body Fat This Year

Once She Became a Personal Trainer She Figured Out What Worked

“Finally, I decided to go back to school and become a personal trainer. I thought, well if I can learn how to get control of this maybe I can help other women in the same situation. Learn about it, I did! 🙌Here’s what worked,” she wrote, revealing the four habits.

Lifting Weights

The first thing that worked to blast belly fat was unsurprisingly, strength training. “Lifting weights CONSISTENTLY with a plan that incorporates progressive overload. All this means is that you are added load and difficulty over time in order to avoid plateaus,” she writes.

Moving More

Her next habit? Moving more, “a lot more,” she admits. “As a society we’ve become sedentary. Most of us spend a good majority of the day sitting at a desk. If we want to shake things up, metabolically we have to move more. Try adding intentional steps to your routine. Aim for at least 8000k-10000 a day.”

Food Journaling and Tracking

The fourth habit? “Start a food journal and preferably track your food through a tracking app,” she revealed. “Most of us have no clue exactly what we’re eating and in what quantities. I can’t tell you how many women tell me they eat under 1,500 cal a day and then when we look at their food journal, they’re actually eating almost double that.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Seeing a Doctor

“If you’re struggling with symptoms of perimenopause or menopause, see your doctor,” she says. “I had a truckload of symptoms that I had no idea were related to my declining hormones. Getting my hormones back into balance not only helped with the symptoms I was having but it helped me improve my sleep and general mood which in turn, helped me reduce stress and lose the weight.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Adelina Jordan lina fit
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Are you trying to lose weight but are holding on to bad habits? Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post she reveals some changes she made to her routine that enabled her to get into her best shape ever. “Entering my 50s I realized I had to let go of some habits that were holding me back from becoming my best self .. physically and mentally,” she writes. “5 habits that I broke up with in my 50s that transformed my body and mind.”

Shifting Goals From Losing Weight to Building Muscle

The first thing she did was switch from scale weight goals to strength and muscle building. “I stopped focusing on the number on the scale and shifted my focus to building strength and muscle. This mindset change has not only improved my physique but is key to overall health and longevity,” she writes.

Committing to Consistent Strength Training and Daily Movement

She also started working out daily. “I now prioritize strength training 4-5 days a week, along with hitting 8-10k steps daily. This combination has helped me stay active, strong, and energized every day,” she writes. “I no longer look for the latest Instagram workouts or the cardio that has the most intensity. Progressive overload training and daily walks are key components to my regimen.”

Less People Pleasing, More Peace

Next, she did less people pleasing and found peace. “I learned to say ‘no’ when necessary and placed firm boundaries, prioritizing my peace and mental well-being over trying to make everyone else happy. My circle has become smaller but I now enjoy quality time with those whose morals and values are in line with my own,” she writes.

Focusing on Nutrition

She also started recognizing nutrition is key to maintaining her physique. “I’ve learned that fueling my body with whole foods, hitting my protein goals, and meal prepping are essential to staying on track and maintaining my progress. Nutrition is the foundation of both my health and my physique,” she writes.

Finding Balance for a Sustainable Lifestyle

Finally she discovered balance, which helped her maintain a sustainable lifestyle. “Moderation is key. Instead of labeling foods as ‘good’ or ‘bad,’ I’ve embraced a balanced approach to eating and living. This mindset shift has made accountability and control more manageable, allowing me to enjoy the journey without feeling restricted,” she writes. 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.

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
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Are you trying to lose belly fat? You don’t have to go to extremes, according to an expert. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he discusses a few low-key tactics that helped him lose fat in his stomach. “My belly fat started to shrink when I did these four things,” he writes.

These Habits Help Him Stay Fit

“For me, keeping the midsection in check after 40 has been like tightrope walking. You don’t want to diet down so much that you aren’t building muscle. You also don’t want to bulk up so much that running feels awful. Every now and then, I do get sloppy with the eating, and I have to clean things up. Here’s what I do when it’s time to lock in,” he writes in the post.

RELATED: This Is Exactly How to Lose Body Fat This Year

Drink More Water

The first thing to do is boost water intake. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

Skip Cheat Days

The next thing he does when he wants to slim down is eliminate splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

Be Careful of Condiments

“Watch the condiments,” is his next suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Do Slower-Paced Cardio

As for exercise, you can keep it low-key. “Slower paced cardio,” is his recommendation. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

“Plan for slow weight loss” is the final tip. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

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

Not Grazing All Day

In another post, he reveals more habits that help him lose weight. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

Cutting Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure which habits are hurting or helping you? One expert has some suggestions. Luisana Carrero is a nutrition coach and social media influencer who knows how to lose weight and keep it off from personal experience. In a new social media post, she opens up about her journey. “4 mistakes I had to stop making before I could finally lose 28 pounds in 4 months,” she writes. “I used to think something was wrong with me, blaming my hormones and lack of willpower…Until I realized I was making these mistakes.”

Mistake: Eating Clean But Not Paying Attention to Calories

Her first mistake? “Eating clean without paying attention to the amount of calories I was consuming,” she says. “I thought eating clean meant I’d automatically lose weight 😅, but I didn’t realize that even healthy foods can lead to weight gain if you’re eating too much.”

Fix: She Used a Macro Calculator

How did she correct this mistake? “Instead, I started measuring my portions to ensure I was actually in a calorie deficit,” she writes. She recommends using a macro calculator.

Mistake: Rewarding Herself with Cheat Meals

Another mistake she made? Rewarding herselff with “cheat meals,” she says. “I’d be ‘good’ all week, then go overboard on cheat meals, turning one meal into an entire weekend of indulgence.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Fix: Eating Mostly Healthy But Including Food She Loves

What does she do instead? “I incorporated a healthy balance of the foods I love into my daily diet (10-20% of my total calories). This made dieting less stressful and helped me stay consistent long enough,” she reveals.

Mistake: Neglecting Daily Movement

Another mistake she made? “Neglecting daily movement,” she writes. “I used to sit all day and assumed my 1-hour workouts were enough, but they weren’t.”

Fix: Daily Walks

Her fix was adding steps to her day. “Walking became a non-negotiable for me. I committed to hitting 10,000 steps every day, I do this by going on walks or using my walking pad,” she says.

Mistake: Surrounding Herself with People Who Didn’t Support Her Goals

Her final mistake? “Surrounding myself with people who didn’t support my goals,” she writes. “‘Friends’ would make fun of my choices, and I let it get to me.”

Fix: Setting Boundaries

How did she fix this? “I started setting boundaries and distanced myself from negativity. Prioritizing my own health and happiness became my focus,” she writes.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

These Small Changes Made a Big Difference

The bottom line? “These small but impactful changes completely transformed my life and I’m sure they’ll help you too,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Orisha Rè Lampkin Re fearlessrevolutionfitness
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Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says.

I Switched from “More” to “Smarter” Strength

The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says.

How It Helped

The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says.

I Added Feminine Flow to My Conditioning

Active and healthy women doing jumping jacks during a HIIT class. Three beautiful and fit women working out at the gym with power trainingShutterstock

“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

How It Helped

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gym​Starting Small WorksShutterstock

How did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says.

I Always Activate My Sensual Core

“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains.

How It Helped

Asian,Healthy,Woman,Dieting,Weight,Loss.,Slim,Woman,Measuring,WaistThe 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock

“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive, MD 2025 glp1enhanced
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Evidence-Based

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

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

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

Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. 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.

Whole Foods

Local market fresh vegetable, garden produce, clean eating and dieting concept

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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

Woman pouring water from a jug into a glass

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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. 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.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the 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.

Wake Up

Cheerful woman is waking up, bed, bedroom, sleep, sleeping,

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Evidence-Based

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

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Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

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Protein intake becomes critical

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

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Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

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Compound medications are disappearing

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If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

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Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

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For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

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How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

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The bottom line on GLP success

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.