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Nutrition & Diet

Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s

See how mixing weight drugs and good habits melts fat.

Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s
Copyright julswellnesswarrior/Instagram
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

The struggle with weight loss can feel overwhelming, even when you're doing everything "right." For Juls, a former competitive gymnast, certified personal trainer, and gymnastics coach, this struggle was all too familiar. Despite her athletic background, she found sustainable weight loss elusive until she combined GLP-1 medications with three specific strategies. At 53, she's not only lost over 50 pounds but has successfully maintained her weight loss for over a year. Here's her complete journey and the three game-changing tricks that worked together to transform her health.

The Breaking Point

"I wasn't happy with the way I looked, the way I felt, and my blood work was not good," Juls recalls about her state in spring 2022. Despite running 3-5 miles five to six days a week and eating healthy, she only lost 5-6 pounds in four months. At 5'1" with a 34-inch waist circumference, she discovered her measurements indicated insulin resistance and potential pre-diabetes.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

The GLP-1 Journey Begins

Shutterstock

In September 2022, Juls started Ozempic. "The scale started to drop, and I didn't change anything," she shares. Unlike many users, she experienced minimal side effects. "Really I've had none other than fatigue," she notes. When progress plateaued, she switched to Wegovy at maximum dosage. After another four-month stall, her doctor recommended Mounjaro/Zepbound (tirzepatide), which successfully restarted her progress.

Trick 1: The Foundation of Strength Training

Shutterstock

"When you're on this peptide, you must strength train," Juls emphasizes. "If you don't protect your lean muscle by eating enough protein and doing some strength training, you will lose muscle mass. And that is a disaster." She recommends starting with just two 15-20 minute sessions weekly, noting that this foundation supports the effectiveness of the other strategies by maintaining metabolism and improving insulin sensitivity.

Trick 2: Strategic Food Tracking for Success

Shutterstock

While GLP-1s helped control appetite, Juls discovered that tracking food intake was crucial for optimization. "I was ambivalent about tracking at first because I thought it would be kind of annoying and time consuming," she admits. However, this practice became essential for making informed adjustments when progress slowed. "It really was actually easy, and I'm still doing it to this day because it's just a habit at this point. I actually enjoy it and it takes minutes out of the day."

RELATED:20 Possible Ozempic Side Effects

Trick 3: The Whole Foods Approach

The third trick proved crucial for minimizing side effects and maximizing results. "I knew not to eat junk food or super high-fat foods," Juls shares. "I've always eaten really healthy and lots of whole foods... that's definitely going to just stress your gut less." This approach, combined with gradually eliminating sugar and alcohol starting in October 2022, enhanced the effectiveness of both her strength training and tracking efforts.

How These Strategies Work Together

Shutterstock

The combination of these three strategies created a synergistic effect. The strength training preserved muscle mass and boosted metabolism, while food tracking ensured proper nutrition to support workouts. The whole foods approach minimized side effects, making it easier to stay consistent with both training and tracking. "These peptides help create insulin sensitivity," Juls explains. "They make it easier for your muscles to take up glucose instead of it being stored as fat."

The Mental Transformation

Shutterstock

Beyond physical changes, Juls experienced a profound mental shift. "You don't even realize you have food noise until you don't have it anymore," she shares, describing the constant mental chatter about food that disappeared. "Finally now at the age of 53, I feel normal. I feel good. I feel in control." This mental clarity has helped her maintain consistency with all three strategies.

A Year of Successful Maintenance

Shutterstock

Now maintaining her weight loss for over a year, Juls continues her weekly injections while focusing on building muscle and strength. Her maintenance success stems from consistently applying all three strategies: strength training, tracking, and whole foods focus. "This is an ongoing journey that never ends," she reflects. "The key is making sure all the habits and lifestyle changes are something that are going to be long-term."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Advice for Others Starting Their Journey

Shutterstock

For those considering GLP-1s, Juls emphasizes the importance of combining medication with proper strategies: "Don't be afraid of these. If you are a candidate and you've tried everything, go on them. I've never been lazy. I have an incredible amount of discipline. It just doesn't always work for everyone, especially when your metabolic state is already compromised. This helps to make it better." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

weight losssustainable-weight-lossozempic

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Nutrition & Diet

3 Tricks for 50-Pound GLP-1 Weight Loss

Coach Reveals 3 Tricks That Helped Her Lose 50 Pounds on GLP-1s
Copyright julswellnesswarrior/Instagram
Christopher Roback
By Christopher RobackJan 15, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

The struggle with weight loss can feel overwhelming, even when you're doing everything "right." For Juls, a former competitive gymnast, certified personal trainer, and gymnastics coach, this struggle was all too familiar. Despite her athletic background, she found sustainable weight loss elusive until she combined GLP-1 medications with three specific strategies. At 53, she's not only lost over 50 pounds but has successfully maintained her weight loss for over a year. Here's her complete journey and the three game-changing tricks that worked together to transform her health.

The Breaking Point

"I wasn't happy with the way I looked, the way I felt, and my blood work was not good," Juls recalls about her state in spring 2022. Despite running 3-5 miles five to six days a week and eating healthy, she only lost 5-6 pounds in four months. At 5'1" with a 34-inch waist circumference, she discovered her measurements indicated insulin resistance and potential pre-diabetes.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

The GLP-1 Journey Begins

Shutterstock

In September 2022, Juls started Ozempic. "The scale started to drop, and I didn't change anything," she shares. Unlike many users, she experienced minimal side effects. "Really I've had none other than fatigue," she notes. When progress plateaued, she switched to Wegovy at maximum dosage. After another four-month stall, her doctor recommended Mounjaro/Zepbound (tirzepatide), which successfully restarted her progress.

Trick 1: The Foundation of Strength Training

Shutterstock

"When you're on this peptide, you must strength train," Juls emphasizes. "If you don't protect your lean muscle by eating enough protein and doing some strength training, you will lose muscle mass. And that is a disaster." She recommends starting with just two 15-20 minute sessions weekly, noting that this foundation supports the effectiveness of the other strategies by maintaining metabolism and improving insulin sensitivity.

Trick 2: Strategic Food Tracking for Success

Shutterstock

While GLP-1s helped control appetite, Juls discovered that tracking food intake was crucial for optimization. "I was ambivalent about tracking at first because I thought it would be kind of annoying and time consuming," she admits. However, this practice became essential for making informed adjustments when progress slowed. "It really was actually easy, and I'm still doing it to this day because it's just a habit at this point. I actually enjoy it and it takes minutes out of the day."

RELATED:20 Possible Ozempic Side Effects

Trick 3: The Whole Foods Approach

The third trick proved crucial for minimizing side effects and maximizing results. "I knew not to eat junk food or super high-fat foods," Juls shares. "I've always eaten really healthy and lots of whole foods... that's definitely going to just stress your gut less." This approach, combined with gradually eliminating sugar and alcohol starting in October 2022, enhanced the effectiveness of both her strength training and tracking efforts.

How These Strategies Work Together

Shutterstock

The combination of these three strategies created a synergistic effect. The strength training preserved muscle mass and boosted metabolism, while food tracking ensured proper nutrition to support workouts. The whole foods approach minimized side effects, making it easier to stay consistent with both training and tracking. "These peptides help create insulin sensitivity," Juls explains. "They make it easier for your muscles to take up glucose instead of it being stored as fat."

The Mental Transformation

Shutterstock

Beyond physical changes, Juls experienced a profound mental shift. "You don't even realize you have food noise until you don't have it anymore," she shares, describing the constant mental chatter about food that disappeared. "Finally now at the age of 53, I feel normal. I feel good. I feel in control." This mental clarity has helped her maintain consistency with all three strategies.

A Year of Successful Maintenance

Shutterstock

Now maintaining her weight loss for over a year, Juls continues her weekly injections while focusing on building muscle and strength. Her maintenance success stems from consistently applying all three strategies: strength training, tracking, and whole foods focus. "This is an ongoing journey that never ends," she reflects. "The key is making sure all the habits and lifestyle changes are something that are going to be long-term."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Advice for Others Starting Their Journey

Shutterstock

For those considering GLP-1s, Juls emphasizes the importance of combining medication with proper strategies: "Don't be afraid of these. If you are a candidate and you've tried everything, go on them. I've never been lazy. I have an incredible amount of discipline. It just doesn't always work for everyone, especially when your metabolic state is already compromised. This helps to make it better." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 80 Lbs on a GLP-1 by Doing 5 Things

Jasmine Martin jasminesglp1life
Copyright jasminesglp1life/Instagram
Leah Groth
By Leah GrothMar 04, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 maximize your results on Ozempic? One weight loss warrior on a Mounjaro/Tirzepatide/Zepbound journey has some tips on how to do that. Jasmine Martin has lost over 80 pounds on a weight loss drug, but not just from injections. In a new post, she reveals the other habits that have been helpful on her journey. “5 things I did to lose over 80 lbs on GLP-1 (and NO, it’s not just about taking a shot!),” she writes. “Here’s what REALLY worked for me.”

A Clean, Low-Sugar Diet

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

The first that worked for her? “Sticking to a clean, low-sugar diet,” she writes. “I also really was able to cut out snacking and cut down on portions with the help of a GLP-1.”

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

Moving Daily

Brunette woman in a yellow sweater climbing up the stairs.Shutterstock/Pavel_Kostenko

“Prioritizing movement every day,” is another one of her to-to habits, “even if it’s taking the stairs instead of the elevator,” she says. “At one point I was walking to the third floor at work every time I had to pee, just for the exercise!”

Staying Consistent with Protein and Vitamins

vitamins in store​Replenish Stress-Depleted VitaminsShutterstock

Another thing that helped her? “Staying consistent with my vitamin and protein intake,” she writes. “Prioritize protein! It’ll keep you full longer and help with muscle retention.”

Hydration

Drink,Water,Pouring,In,To,Glass,hydrate,h2o​HydrateShutterstock

Hydration is another key habit, which involves “drinking more water than I ever thought possible,” she says. “I fill up a Stanley size cup about 3-5 times a day!”

RELATED:20 Possible Ozempic Side Effects

Trusting the Process

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.​Maintain Long-Term SuccessShutterstock

Her final habit? Sticking to the plan. “Staying patient and trusting the process even when I was discouraged,” she says, adding that “it’s all about mindset!”

There Were Also a Lot of Things She Didn’t Expect to Happen

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​Beyond Weight Loss: Understanding GLP-1 BenefitsShutterstock

In another post, she reveals a few things she “didn’t expect” when she went on a GLP-1 for weight loss. “If I could go back to the beginning of my GLP-1 journey, I’d tell myself to keep things slow, be patient, and embrace the process. It’s not about rushing to see results; it’s about building sustainable habits for the future.”

She Didn’t Expect to Be So Motivated

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

The first thing she didn’t expect was the motivation she was given by going on a GLP-1. “That weightloss success would bring the most motivation I’ve ever had to keep pushing limits with my fitness,” she explains.

That It Would Be Easier to Stick to a Healthy Diet

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

Another thing she didn’t expect? “How much easier sticking to a balanced diet would be,” she writes. “I didn’t even realize what normal was, before I experienced ‘normal’ on a GLP-1.”

The Confidence She Got

Healthy young woman weighing herself on scale​And, How Many Pounds Per Week You Can DropShutterstock

Another thing she didn’t expect was how confident losing weight would make her. “The confidence I’d have to help others on the same journey,” she says.

That It Would Fix Other Health Issues

Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.Shutterstock

She was also surprised that due to going on a GLP-1 and losing weight, other health problems were fixed. “That it would fix a multitude of health issues, outside of obesity - inflammation, IBS, minimize joint pain, improve my mental health,” she says.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

It’s a Journey, Not a Destination

Young woman touching her belly looking in mirror at homeMistake 1: Stopping Too QuicklyShutterstock

The final revelation she had? “It’s a journey, not a destination. No one tells you how much you’ll change in ways that go far beyond just losing weight,” she writes. “You may end up reaching your goal weight, but you’ll never reach a final destination, because your personal health & fitness is always evolving. Once you realize you’re capable of being healthy again, you’ll move the goal post multiple times - and that’s the best part of the entire journey.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

6 Tricks to Lose 20 Pounds in 8 Weeks

Ruth Soukup
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose 20 pounds by Memorial Day weekend? According to an expert, it’s doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals her plan to lose weight fast. “If I wanted to lose 20 pounds in the next 8 weeks as a woman over 40, this is exactly what I would do,” she writes.

She Stuggled with Her Weight for Years, Until She Took the Following Steps

“I struggled with my weight for YEARS, failing at diet after diet, before I finally figured out what works, especially for women over 40 like me. My own journey to lose weight and get healthy started in June 2021. Within 8 weeks, I had shed more than 20 pounds, and by Christmas I had reached my weight loss goal. And I’ve kept it off ever since. And if you want this to be your story too, here are the exact steps I would take,” she writes.

Cut Out Sugar and Processed Foods

The first thing she did was cut out sugar and all processed foods. “This is the most crucial step for reversing insulin resistance in order to balance your hormones,” she writes.

Amp Up Healthy Fat Intake

To lose weight, you need to eat more healthy fat. “It’s also key to rebalancing your hormones and kickstarting your metabolism,” she writes.

Eat More Protein

She also loaded up on protein. “Shoot for at least 25-35 grams of protein at every meal,” she writes.

Hydrate

Hydration – with electrolytes – is also part of her plan. “This will keep you feeling good as your body makes big changes,” she says.

Avoid Alcohol

She also recommends avoiding alcohol. “Only for the first six weeks!” she says. Alcohol is not only high in calories, but studies have found that people are more likely to eat unhealthy food and skip workouts when drinking.

Track Your Macros

The last thing she suggest is tracking your macros. “Don’t worry about calories but DO worry about getting the right balance of macronutrients,” she says.

She Also Reveals Her Go-To High-Protein Meals for Weight Loss

In another post she reveals some of her go-to high-protein meals to aid in weight loss. “Losing weight doesn’t mean boring meals or spending hours in the kitchen. If I were focused on dropping 10 pounds in 6 weeks, these 5 quick, high-protein meals (all under 15 minutes!) would be my go-to,” she writes.

Steak & Veggie Stir-Fry

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Macros: 350 cal | 40g protein | 15g carbs | 12g fat

Recipe:

• Sauté 6 oz sirloin steak (sliced thin) in 1 tsp olive oil.

• Add 1 cup bell peppers & broccoli + 1 tbsp coconut aminos.

• Serve over 1/2 cup cauliflower rice.

Buffalo Chicken Lettuce Wraps

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

Macros: 320 cal | 42g protein | 8g carbs | 12g fat

Recipe:

• Mix 6 oz shredded rotisserie chicken with 2 tbsp buffalo sauce.

• Serve in Romaine or butter lettuce wraps with diced celery.

• Add 1 tbsp Greek yogurt ranch for extra flavor.

Turkey & Egg Scramble

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Macros: 380 cal | 45g protein | 10g carbs | 18g fat

Recipe:

• Sauté 4 oz lean ground turkey with 1/2 tsp garlic powder & paprika.

• Add 2 eggs + 1/4 cup egg whites and scramble together.

• Serve with 1/2 cup sautéed spinach.

Garlic Shrimp & Quinoa Bowl

Pan fried butter garlic shrimp on plate​Garlic Butter Shrimp & Sweet PotatoesShutterstock

Macros: 370 cal | 38g protein | 30g carbs | 10g fat

Recipe:

• Sauté 6 oz shrimp with 1 tsp olive oil, garlic, & paprika.

• Add 1/2 cup cooked quinoa & 1/2 cup zucchini.

• Finish with squeeze of lemon & red pepper flakes.

Chicken Bacon Avocado Salad

Young woman eating a healthy salad after workout.20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Shutterstock

Macros: 400 cal | 42g protein | 10g carbs | 22g fat

Recipe:

• Toss 6 oz grilled chicken with 2 cups mixed greens.

• Add 2 slices turkey bacon, 1/4 avocado, & 1 tbsp balsamic.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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 trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

She Lost 55 Lbs on Ozempic with These 10 Tips

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

10 Foods with More Protein and Fewer Calories Than 3 Eggs

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
Shutterstock
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

Nutritionist Lost 20 Pounds Eating These 10 Foods That Mimic Ozempic

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/Instagram
Leah Suzanne
By Leah SuzanneApr 25, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

wooden spoon filled with black chia seeds and heart symbolShutterstock

Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

I Am a Trainer and Swear by These 7 Core Exercises

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/Instagram
Leah Suzanne
By Leah SuzanneApr 24, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

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