Skip to content

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

See how mixing weight drugs and good habits melts fat.

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

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.

More For You

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.

Jasmine Martin jasminesglp1life
Copyright jasminesglp1life/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.

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.

Amanda tallandtrimglp1
Copyright tallandtrimglp1/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.

We've all been there - trying to get healthy but feeling like nothing ever sticks. For Amanda, GLP-1 medication changed everything. "I started Tirzepatide to get my cravings under control and ended up losing 65 pounds," says Amanda, who now helps others navigate their own weight loss journeys. "If you've been feeling stuck or like nothing works anymore—this might be the thing that changes everything." Read on to discover her battle-tested strategies for managing side effects and maximizing results—practical tips that could make all the difference in your own GLP-1 journey.

What Exactly Is Tirzepatide?

Tirzepatide is a glucose-dependent insulinotropic polypeptide (GIP) receptor and glucagon-like peptide-1 (GLP-1) receptor agonist, says Mayo Clinic. It's used for treating type 2 diabetes when combined with diet and exercise to help control blood sugar. Tirzepatide is also approved for weight loss, helping patients with obesity lose weight and keep it off. Additionally, it's used to treat moderate to severe obstructive sleep apnea (OSA) in obese patients.

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

Beat the Nausea Blues

Young asian woman in casual feeling nausea, cover mouth, standing next to table in kitchen, copy space. Toxicosis during pregnancy, food poisoning concept

Shutterstock

Those first weeks on GLP-1 medication can be rough. Amanda remembers it well: "That first month came with a wave of side effects I didn't expect. Nausea was the worst—it made me second-guess everything." She recommends sipping electrolytes throughout the day and eating small amounts regularly. "Making sure I had something in my stomach—small bites made a big difference," Amanda explains in one of her posts. Don't hesitate to take anti-nausea medication if your doctor prescribed it.

Gastrointestinal side effects are common with Tirzepatide. According to Mayo Clinic, the medication is administered as a shot under the skin of your stomach, thighs, or upper arm. You should use a different body area each time you give yourself a shot and keep track of injection sites to properly rotate them. The liquid in the pen should be clear and colorless to slightly yellow, and you should use a new needle each time.

Prevent Those Dizzy Spells

Man loses consciousness and falls down due to dizziness and disturbance of the vestibular apparatus. Severe headache and migraine. Concept of helping people suffering from migraines and dizzinessShutterstock

Many people mistake low blood sugar symptoms for medication side effects. "I was feeling foggy, lightheaded, and shaky... and thought it was the GLP-1 messing with me," Amanda recalls. "But really? My blood sugar was crashing because I wasn't eating enough." She now prioritizes protein within two hours of waking up and keeps easy snacks on hand. The goal isn't starvation. As Amanda puts it, "The goal with GLP-1 isn't to stop eating—it's to help you eat enough to feel good and still lose weight."

Hydrate More Than You Think

Cropped of young caucasian sportswoman drinking water after training on green lawn. Girl with tattoos and closed eyes wearing sportswear and earphones in sunny park. Healthy lifestyleShutterstock

When your appetite decreases, thirst signals often diminish too. "Water is NOT optional on this stuff," Amanda insists. "GLP-1s don't just suppress hunger—they also suppress thirst, which can make staying hydrated way harder than expected." She recommends keeping water bottles in every room and adding electrolytes daily. This simple habit can reduce headaches, nausea, fatigue, and constipation—all common medication side effects that proper hydration helps manage.

RELATED: 20 Possible Ozempic Side Effects

Don't Confuse Less Hunger with Less Need

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate​4. Eating Too Little (Extreme Calorie Restriction)Shutterstock

One of the trickiest mindset shifts is understanding that reduced hunger doesn't mean reduced nutritional needs. "I used to think not being hungry meant I was winning... like if I could just survive on coffee and skip meals, I was doing it 'right,'" Amanda admits. This approach left her exhausted. Now she focuses on fueling her body even when not hungry, prioritizing protein in small meals. As Amanda learned, "GLP-1 helped me reset my hunger cues, but it's still a learning curve—and that's okay."

Try Evening Dosing

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

If side effects are disrupting your days, consider changing when you take your medication. "Try taking your shot in the evening and sleep through the side effects," suggests Amanda, who lost 65 pounds on Tirzepatide. This simple schedule shift allows you to rest through the initial hours when side effects are often strongest. Combined with staying hydrated and adding a pinch of salt to your water, this strategy can make your GLP-1 journey much more comfortable.

Keep Healthy Snacks Ready

Close up of entrepreneur woman hands holding cereal snack bar working on laptop at home office​Protein barsShutterstock

The appetite-suppressing effects of GLP-1 medications can make regular meals challenging. Amanda recommends preparing protein-rich options you'll actually want to eat. "I focus on snacks I actually want to eat – cheese sticks, protein bars, even a few bites of cottage cheese," she says. Having these ready before hunger strikes helps prevent blood sugar crashes that can trigger headaches and fatigue. Small, consistent fuel keeps your energy stable even when your appetite says you're not hungry.

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

Give Yourself Time to Adjust

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

The adjustment period varies for everyone, but most people find side effects ease after the first month. "If you're in that early phase, hang in there. This part doesn't last forever—and you're doing better than you think," Amanda encourages. The weight loss journey with GLP-1 medication is about finding sustainable habits that work for your body. As Amanda discovered after losing 65 pounds, "This journey is about feeling better, not just eating less."According to Mayo Clinic, Tirzepatide is used once weekly (every 7 days) and can be taken with or without meals at any time of day. For best results, it should be used on the same day each week. It's important to follow your healthcare provider's instructions carefully and to use Tirzepatide as part of a comprehensive approach that includes diet and exercise. While managing side effects is important, remember that Tirzepatide works by helping you feel full sooner and keeping food in your stomach longer, reducing your appetite and the amount of food you eat. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Brittany Rose GLP1
Copyright Brittany Rose GLP1/YouTube
Evidence-Based

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

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

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

Weight loss journeys often feel like navigating a maze with too many dead ends and false promises. For Brittany Rose, GLP-1 medications finally provided the key that unlocked sustainable success, helping her shed over 100 pounds since November 2022. Through her candid YouTube videos, she's documented everything from her very first injection to her current maintenance phase, sharing both triumphs and challenges along the way. If you're considering or already using GLP-1 therapy, these essential insights from someone who's walked the path will help you avoid common pitfalls and focus on what truly matters for your success.

Trust Only Your Doctor With Dosing Decisions

When it comes to medication management, only one opinion truly matters. "Your decisions regarding your dosaging, regarding how often you take the medicine, regarding anything that involves injecting a medicine into your body should only be discussedwith or you should only take advice from your doctor," Brittany says in her post. Despite the wealth of dosing advice floating around online, these are medical decisions that should remain between you and your healthcare provider. Brittany always frames her experiences as personal rather than prescriptive, reminding viewers that what works for one person could be dangerous for another.

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

It's Not As Complicated As The Internet Claims

Woman holds a pen injection for diabetics and lowering blood sugar, close up. Diet and lose weight. Medical device for weight loss

Shutterstock

The GLP-1 journey doesn't require elaborate supplement regimens or extreme dietary restrictions. "It's simple. It's a simple thing. You do not need to stress about all of the extra protein supplements and all the extra vitamins and all of the extra things that the internet will tell you that you need," Brittany states firmly. She advocates for a sustainable approach—eating healthy foods most of the time while maintaining a calorie deficit that comes naturally with GLP-1 medications. Brittany notes that unlike temporary diets, this is a lifestyle change: "We're going back to, this isn't a diet. This isn't something that you need to obsess over. This is something that you are doing for most likely the rest of your life."

Water Will Save Your GLP-1 Experience

Portrait of adult women stand hold glass of water and look out the window​1. Hydrate the Right WayShutterstock

The simplest remedy for many GLP-1 side effects costs nothing and requires no prescription. "Water is going to save your life," Brittany insists, explaining that proper hydration addresses multiple common complaints: "Being dehydrated makes your body retain water. It makes you not feel good. It makes you be puffy. It makes you have a headache. It makes you be constipated." She notes that her worst days consistently correlate with inadequate water intake. Her practical tip for staying hydrated? Keep a dedicated water cup by the sink as a constant reminder, taking small sips throughout the day rather than forcing down large amounts at once.

Your Journey Won't Look Like Anyone Else's

Angry screaming sad upset girl in outdoors street coffee shop wooden cafe sitting with modern laptop pc computer, disturb problem during free time. Mobile Office. Lifestyle freelance business concept​Beware of Comparing Yourself to Online Success StoriesShutterstock

Comparing your progress to others online can quickly become discouraging. "Monitor your own progress and try not to compare yourself to everybody else," Brittany advises after noticing how other content creators reached milestones faster than she did. She recommends keeping a detailed journal tracking everything from dosages to reactions, along with regular photos to document changes that might not register on the scale. Brittany also suggests limiting social media consumption around GLP-1 content: "I have a couple of people that I watch or listen to and the rest of it, I don't... because I don't want to oversaturate myself and be getting information from so many different sources."

RELATED: 20 Possible Ozempic Side Effects

Therapy Is The Missing Prescription

Young depressed man crying talking to mental health counselor during a session in the office. Stressed male at psychotherapy after divorce having emotional, therapist, therapy

Shutterstock

Perhaps the most overlooked component of successful weight loss is addressing the psychological factors that contributed to weight gain initially. "I am a very, very big advocate that most people that are taking a GLP-1 for weight loss need therapy," Brittany shares, drawing parallels to the mental health support required for bariatric surgery patients. She explains that significant weight loss transforms not just your body but your identity: "When you go through this journey of losing a ton of weight, you become a new person." For Brittany, therapy was essential to understanding how childhood trauma influenced her relationship with food. "I would argue all of us," she notes, have some past experiences that contributed to developing obesity, making therapy a crucial complement to medication.

Adopt The 80/20 Rule For Sustainable Success

Close up of hungry Caucasian woman taking bite of double-decker vegan burger​Indulge in ModerationShutterstock

Rigid eating plans rarely lead to lasting change. Brittany recommends a more flexible approach: "80/20 rule—20% foods that you enjoy that you want to eat, 80% healthy food." This balance allows for occasional indulgences while maintaining overall healthy habits. "Are you going to be able to be keto or to eat zero sugar or zero carbs or whatever and completely eliminate total food groups for the rest of your life? Are you going to be able to never go to McDonald's ever again for the rest of your life? Right? Probably not," Brittany points out. By allowing yourself reasonable flexibility, you're building a lifestyle you can maintain long-term rather than setting yourself up for another cycle of restriction and rebound.

Document Your Transformation

Cute and pretty fashion trendy business woman or girl makes selfie on smartphone camera to share on internet social media iphone, cell phone

Shutterstock

The value of visual records cannot be overstated. "Take the pictures. I wish that I had taken more before and after pictures," Brittany shares, noting that physical changes aren't always reflected on the scale. "Sometimes you're not losing weight, but you're losing inches, right? And so you want to have some pictures to look back on to really see how your body is changing throughout this process." These photos become powerful motivation during plateaus and provide tangible evidence of progress when numbers aren't moving. Consider creating a dedicated album on your phone or a physical journal where you can see your evolution month by month.

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

Counting Isn't Always Necessary

Yellow tape measure next to nutrition information on packaging in the USA, calorie, calories, label

Shutterstock

Despite popular weight-loss advice, Brittany takes a more intuitive approach: "I don't count anything ever. I count protein sometimes like when I'm doing the videos on higher protein, I count them, but for the most part I don't count anything because I just don't want to." She points out that naturally slim people rarely count calories or macros: "And healthy, skinny people that have lived healthy their whole life, most of them don't." The medication's appetite-suppressing effects often naturally create a calorie deficit, making meticulous tracking unnecessary for many people. This freedom from constant counting can make the lifestyle change more sustainable and reduce obsessive food behaviors.

Make Hydration A Priority Habit

Drinking water, yoga or Indian woman in home with health, fitness or wellness for natural hydration. Thirsty female person, tired or healthy girl with liquid bottle after pilates to detox or relax

Shutterstock

If tracking feels overwhelming, focus on just one metric. "If you count one thing, make it be your water intake because I promise you on days that I don't drink my water or if I'm not as good about drinking water, oh boy, it's a bad day," Brittany emphasizes. GLP-1 medications can reduce thirst signals, making deliberate hydration essential. Her husband can even tell when she's dehydrated: "Chris will look at me and say, have you had any water today? Because he knows that it affects me that much." Setting specific water goals and creating visual reminders throughout your home and workspace can help maintain consistent hydration despite reduced thirst cues.

RELATED: 20 Things to Avoid While on Ozempic

This Is A Transformation, Not Just Weight Loss

Weight,Scale,scales,loss,diet,health,feet​Weigh Yourself DailyShutterstock

The physical changes from GLP-1 therapy are just one aspect of a more profound transformation. "You go through this like glow up, you become this new person that you probably were always meant to be, but you transform," Brittany explains. This evolution affects everything from your self-image to your relationships with others. For Brittany, the journey enabled her to stop hiding: "You don't have a freaking YouTube channel that I share with the world that has grown significantly and people in real life are realizing it. And that prior to this journey for me would not have been something that I would have been able to do." Understanding that weight loss impacts your entire identity—not just your appearance—helps prepare you for both the challenges and opportunities of this life-changing process. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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.

Beautiful woman checking her body shape in a mirror.
15 Daily Habits to Lose 5-10 Pounds in 30 Days
Shutterstock
Evidence-Based

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

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

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

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

Man eats, eating​What To Do InsteadShutterstock

Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

Close up woman hand doing push ups exercise in a gym in morning, sunlight effect.​Progress to Full Push-upsShutterstock

Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

Determined woman running up on seaside mountain stairs​Regular ExerciseShutterstock

Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

Calories Nutrition Food Exercise ConceptShutterstock

This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

Skip breakfast concept with no symbol and clock on plate, Intermittent FastingShutterstock

Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

woman eats sweets at night to sneak in a refrigerator. Fridge​Breaking Free from Food ObsessionShutterstock

Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewTop 5 Clean Carbs for Your BodyShutterstock

You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top view​Hopping “On and Off” the WagonShutterstock

Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

Top View Home: Handsome Young Man Sleeps in His Bed in a Stylish Bedroom, Sun Shines on Him. Morning Concept. Peaceful Sleeping and Relaxation, Important for Wellness . Top Down Above ShotShutterstock

Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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

“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

woman sitting down, his face unsettled. At the computer desk she has headaches and stress. Cause of hard work and insufficient rest.​Stress Leads to Belly FatShutterstock

Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

,Coffee,Drive,Thru,Counter.Drive,Through,fast,food,junk,burger,friesShutterstock

Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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

Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

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

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

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

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

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

Don’t Start Big

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

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

Walking After Meals

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

Walking In the Morning

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

Long Walk After Dinner

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

Smaller Waist

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

Using Technology

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

10,000 Steps a Day

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

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

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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