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Fitness & Workouts

Coach Reveals Easy Exercise Hack That Helped Her Lose 75 Pounds

Exercise “snacks” are practical and easy to incorporate into your routine.

Leah Groth
By Leah GrothFeb 07, 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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Hey Aimee Meier
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Leah Groth
By Leah GrothFeb 07, 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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Fitness & Workouts

You must spend hours a day at the gym to lose weight: True or false? According to an expert who lost a whopping 75 pounds, this is far from the truth. Aimee Meier is a weight loss warrior and fat loss-slash-hormone expert who helps her clients lose weight without medication. In a new social media post, she reveals a simple trick that got her body ready to lose weight and blast fat. “The one hack that helped me start 2025 in fat-burning mode,” she writes in the post.

Exercise Snacks Are Effective for Fat Loss, She Says

Profile of a hiker eating a cereal bar in the mountainShutterstock

The hack? Exercise snacks, she reveals. What are exercise snacks? “Quick bursts of movement that help your blood sugar levels stay balanced & avoid the glucose rollercoaster of cravings/crashes,” Aimee says.

She Recommends Three 10-Minute Walks Per Day

Woman exercise walking in the park listening to music with headphoneShutterstock

Aimee explains that research supports short bursts of energy. “Three 10 minute walks daily can reduce post-meal blood sugar spikes by up to 30% compared to sitting, reducing insulin spikes that drive fat storage,” she says.

You Will Experience Reduced Cravings

Rear View Of Young Woman Looking In Fridge At Kitchen, hungerShutterstock

Doing this may also have you craving less food. “Boosts metabolic health (& lowers ghrelin, the hunger hormone) helping to reduce hunger naturally,” she writes.

Walking in the Morning Will Help Reset Circadian Rhythm

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

There are also benefits to starting the day with a walk. “Morning walks help reset your circadian rhythm, balance cortisol, & improve sleep — key factors in effective weight loss,” she says.

And, They Won’t Spike Stress Hormones

Sportswoman stretching arms and relaxing in a field after sportShutterstock

There are even studies showing that walks are better than HIIT workouts. “Plus, unlike intense workouts that may spike stress hormones, short walks keep you in a relaxed, fat-burning parasympathetic state,” she says.

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

She Says They Give Her Energy Throughout the Day

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

She has personally reaped the benefits. “This year I started doing three brisk 10 minute walks every single day,” she confirmed, adding that she “immediately I noticed” a few changes starting with her energy, which “went way up throughout the day consistently,” she said.

And, They Reduce Her Cravings

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

She also experienced reduced cravings and found it to be convenient. “It was so much easier to work three quick walks into my day almost like little bathroom breaks compared to finding the time for a 45-60 minute walk,” she said. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Fitness & Workouts

Coach Reveals Easy Exercise Hack That Helped Her Lose 75 Pounds

Hey Aimee Meier
Copyright hey.aimee.meier/Instagram
Leah Groth
By Leah GrothFeb 07, 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
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You must spend hours a day at the gym to lose weight: True or false? According to an expert who lost a whopping 75 pounds, this is far from the truth. Aimee Meier is a weight loss warrior and fat loss-slash-hormone expert who helps her clients lose weight without medication. In a new social media post, she reveals a simple trick that got her body ready to lose weight and blast fat. “The one hack that helped me start 2025 in fat-burning mode,” she writes in the post.

Exercise Snacks Are Effective for Fat Loss, She Says

Profile of a hiker eating a cereal bar in the mountainShutterstock

The hack? Exercise snacks, she reveals. What are exercise snacks? “Quick bursts of movement that help your blood sugar levels stay balanced & avoid the glucose rollercoaster of cravings/crashes,” Aimee says.

She Recommends Three 10-Minute Walks Per Day

Woman exercise walking in the park listening to music with headphoneShutterstock

Aimee explains that research supports short bursts of energy. “Three 10 minute walks daily can reduce post-meal blood sugar spikes by up to 30% compared to sitting, reducing insulin spikes that drive fat storage,” she says.

You Will Experience Reduced Cravings

Rear View Of Young Woman Looking In Fridge At Kitchen, hungerShutterstock

Doing this may also have you craving less food. “Boosts metabolic health (& lowers ghrelin, the hunger hormone) helping to reduce hunger naturally,” she writes.

Walking in the Morning Will Help Reset Circadian Rhythm

Back view of young fitness woman running on the road in the morning. People and sport concept, Sun light flare, Selective focusShutterstock

There are also benefits to starting the day with a walk. “Morning walks help reset your circadian rhythm, balance cortisol, & improve sleep — key factors in effective weight loss,” she says.

And, They Won’t Spike Stress Hormones

Sportswoman stretching arms and relaxing in a field after sportShutterstock

There are even studies showing that walks are better than HIIT workouts. “Plus, unlike intense workouts that may spike stress hormones, short walks keep you in a relaxed, fat-burning parasympathetic state,” she says.

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

She Says They Give Her Energy Throughout the Day

Mindfulness,Woman,Breathing,Fresh,Air,happyShutterstock

She has personally reaped the benefits. “This year I started doing three brisk 10 minute walks every single day,” she confirmed, adding that she “immediately I noticed” a few changes starting with her energy, which “went way up throughout the day consistently,” she said.

And, They Reduce Her Cravings

Woman practicing yoga and meditation at home sitting in lotus pose on yoga mat, relaxed with closed eyes. Mindful meditation concept. Wellbeing.Shutterstock

She also experienced reduced cravings and found it to be convenient. “It was so much easier to work three quick walks into my day almost like little bathroom breaks compared to finding the time for a 45-60 minute walk,” she said. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Healthy Body

Coach Lost 75 Lbs by Making 5 Easy Changes

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothFeb 14, 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 2025 to be the year you achieve all your weight loss goals? If the answer is yes, one expert claims that you may need to modify your behavior. Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals some changes she had to make to lose weight. “Realistic things I gave up in order to lose 75 pounds in less than a year,” she writes. “Here’s what I gave up to lose over 75lbs,” she writes in the post. “I went from 225/230 to 150 in less than a year! I gave up these things and finally saw HUGE results.”

She Stopped Viewing Foods as “Good” or “Bad”

The first thing she did? “I gave up viewing food as ‘good’ or ‘bad’. No single food makes you gain weight just like no single food makes you lose weight. Instead, I ate and enjoyed ALL food while staying in a deficit,” she writes.

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

She Stopped Viewing Exercise as Punishment

She also changed her mental approach to exercise. “I gave up thinking of exercise as a punishment. Exercise is a way to celebrate what your body can do and make it stronger for what you want it to be able to do, not a punishment for what it’s currently capable of. I also realized exercise can occur ANYWHERE! Not just in a gym,” she says.

She Stopped Looking for Quick Fixes

She then stopped searching for the easy way out. “I gave up looking for quick fixes. I tried every single fad diet and ‘quick fix’ out there. They don’t work and they aren’t sustainable. Instead, I focused on sustainable, realistic changes,” she wrote.

She Stopped Trying to “Speed It Up”

“ I gave up trying to speed it up,” she continued. “Weight loss is slow, but the time will pass anyway, and quitting won’t speed it up!!!”

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

She Stopped Striving for Perfection

The last thing she did? “I gave up trying to be perfect. This isn’t all or nothing! Life happens! Aim for consistency, not perfection. Keep going when you have a day (or week) where you overeat. Enjoy the calories, and KEEP GOING!!” she wrote. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 70 Lbs With This Post-Workout Trick

Kathryn Dakota Kaiser kd.kaiser
Copyright kd.kaiser/Instagram
Leah Groth
By Leah GrothFeb 23, 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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Are you struggling to lose weight and body fat? Try this one trick that an expert swears by. Kathryn Dakota Kaiser is a weight loss and fitness coach who abides by the 7x7 method. She reveals a secret trick in a new social media post that helped her slim down fast. “I lost 20% body fat after I learned this post-workout trick,” she writes. I went from 38% body fat and 188 pounds to 18% body fat and down 70 pounds,” she writes.

It’s Hard Not Reaching Your Goals

“Do you know what’s worse than having goals and not having time to reach them? Having goals, deciding to make the time, putting in all the hard work, and you see no change for a month or more,” she says in her post.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

You Might Start to Make Excuses

“You resort to thinking ‘maybe my body just doesn’t like to lose weight;… ‘I might have to try that weight loss pill My friend was talking about after all’…. ‘I might have to sign up for that {insert diet name} program I heard about even though I promised myself I would do this naturally with no prepackaged food plans,’” she continues.

It Can Be Defeating.

“Defeat, frustration, overwhelm all kicks in… You also wonder what’s the point if I have to work so hard at the gym and hardly eat if it doesn’t work anyway,” she says. “But there’s a key thing you are missing when it comes to nutrition and your workouts.”

Food Is Made Up of Three Macros

She points out that “all food is made up of three macros” – protein, carbs, and fat. “Each macro has a purpose when it comes to burning fat and losing weight,” she says.

Protein

She starts with protein. She explains that it “helps build muscle to gain metabolic flexibility so you can burn fat faster even while eating pizza on a Friday.”

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

Carbs

Next up are carbs. They “act as an energy source and help control metabolism (you need them to build muscle to boost fat)” she writes.

Fats

The third macro is fat. “If you are an endomorph or mesomorph body type, higher fats can help boost fat burn during your fat loss cycle,” she writes.

Your Body Needs Protein and Carbs to Build Muscle

“Now that you understand the three macros and how they all fit together for the purpose of gaining metabolic flexibility so your body burns fat faster,” she says, adding that protein and carbs are “both are necessary to build muscle so your body can burn fat faster and you can get metabolic flexibility.”

When You Eat Them Matters

“Paying attention to when you eat protein and carbs around your workout is important for making your metabolism flexible. Right after your workout is when your body is ready to build muscle fastest. If you don’t fuel your body properly, your workouts have zero purpose,” she says.

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

You Should Have Them Immediately After Your Workout and Also an Hour Later

“Immediately after you workout: 1 scoop whey protein in water (25-30g protein), then within 1 hr after you workout: 30g protein (= to a palm size of protein like chicken breast, ground beef or salmon that fits in your palm), pair with 50-75g carbs: 1 cup of cooked carbs or 2 cups of fruit (like 1 cup sweet potato, 1 cup cooked rice, 2 cups berries or read labels and have toast, etc), add veggies and less fat at this meal and your body will finally start building muscle and burning fat faster than ever before,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Coach Reveals 10 Ways She Finally Lost 20 Pounds of Stubborn Fat

Sierra Roselyn sierra.roselyn
Copyright sierra.roselyn/Instagram
Christopher Roback
By Christopher RobackApr 23, 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.
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✓Evidence-Based

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

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

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

Most of us have struggled with those stubborn final pounds that seem impossible to lose. Sierra Roselyn, a certified health coach with a background in psychology, finally cracked the code after years of trial and error. "What truly matters for weight loss is being in a caloric deficit, but that doesn't make it easy," says Sierra. She emphasizes that while countless diets and exercise strategies exist, certain approaches make sticking to a caloric deficit much more manageable. Read on to discover the 10 key strategies that helped Sierra lose her final 20 pounds and keep them off for good.

Track Your Calories

Understanding your actual caloric intake is essential for sustainable weight loss. "Tracking calories is the easiest way to ensure you'll be in a caloric deficit and therefore ensure you'll lose weight," Sierra explains in her video post. While some view calorie counting as obsessive or unnecessary, it provides certainty that your approach will work rather than just hoping various diets eventually succeed. Sierra recommends starting by meticulously tracking everything you eat for a period of time, then transitioning to a more relaxed approach once you've developed a better understanding of portion sizes and calorie contents.

Use a Flexible Calorie Deficit

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Rigid calorie targets often lead to all-or-nothing behaviors. "Unless you have a very specific deadline where you need to lose weight by a specific time, there is simply no reason to set super strict calorie targets for yourself," Sierra advises. Instead, she recommends a flexible approach where you allow yourself to eat more on some days and less on others. This flexibility makes the process more enjoyable and sustainable since you can adjust your calorie intake to fit your lifestyle. Sierra suggests figuring out your maintenance calories and then setting a broad calorie range under that number for sustainable weight loss.

Prioritize Protein

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

When most people say they want to lose weight, what they really want is to lose fat while preserving muscle. "Eating enough protein along with resistance training ensures that more of the weight you're losing will come from body fat rather than muscle mass," Sierra points out. Protein is also the most satiating macronutrient, helping manage hunger levels and keeping you satisfied longer. While tracking all macronutrients isn't necessary for most people, Sierra recommends consuming around 0.8 to 1 gram of protein per pound of your goal body weight daily to maintain muscle mass during weight loss.

Try Intermittent Fasting

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Controlling when you eat can make maintaining a caloric deficit easier. "It's just easier to eat less and control what you're eating when you aren't eating as frequently throughout the day," Sierra explains. By condensing your eating into a shorter window, you can enjoy larger, more satisfying meals while still staying within your calorie targets. Sierra suggests focusing on eating 2-4 times daily, including snacks, within a 6-12 hour window. This approach particularly benefits those who prefer feeling fully satisfied from larger meals rather than eating smaller portions throughout the day.

Focus on Low-Calorie Density Foods

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

The types of foods you eat dramatically impact how satisfied you feel while in a caloric deficit. "We want to focus on foods that will provide the most amount of bulk and volume for the least amount of calories," Sierra recommends. For example, 100g of strawberries contains about 30 calories, while the same weight of chocolate contains roughly 500 calories. By prioritizing foods with high water and fiber content, like fruits and vegetables, you can eat much larger portions while still losing weight. Sierra emphasizes that this doesn't mean eliminating higher-calorie foods entirely, but making smarter choices with your limited calorie budget.

Eat Foods You Genuinely Enjoy

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

No diet works if you can't stick to it long-term. "If you don't enjoy your diet, how can you expect to stick to it?" Sierra asks. Instead of forcing yourself to eat bland "diet foods," find healthy, low-calorie options you actually like. Sierra suggests using spices, seasonings, and no-calorie sweeteners to make healthier foods more appealing. She also recommends incorporating fruits and vegetables into meals you already enjoy rather than eating them separately. By creating delicious, weight-loss-friendly versions of your favorite foods, you'll never feel deprived or restricted.

Incorporate Resistance Training

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

To transform your body shape, not just your weight, resistance training is essential. "Although resistance training isn't necessary for weight loss in itself, it's definitely necessary for fat loss," Sierra explains. When she first attempted weight loss, she severely restricted calories without adequate protein or resistance training, resulting in a "skinny fat" appearance despite weighing less than she does now. Sierra recommends at least 2-3 full-body weight training sessions weekly to maintain muscle while losing fat, which creates that lean, toned appearance most people desire.

Walk 10,000 Steps Daily

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Increasing your daily activity through walking offers an accessible way to burn calories. "Walking is amazing because it's something we all do anyway. It's an extremely easy way to burn calories without requiring a ton of extra energy or resources," Sierra shares. Unlike intense cardio, walking doesn't stress your joints or significantly increase appetite. Sierra aimed for 10,000 steps daily, though she acknowledges this specific number isn't magical—the key is simply increasing your daily movement. She suggests tracking your current step count and gradually increasing it to find a sustainable target that works for your lifestyle.

Prime Your Mindset Daily

Sierra Roselyn sierra.roselyn

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Maintaining the right mindset proves crucial for lasting success. "No matter how disciplined or motivated you may be, there are going to be times when you don't feel like doing what you know you should be doing," Sierra admits. To combat this, she wrote down her "why"—her reasons for pursuing weight loss—along with daily intentions and positive thoughts. Each morning, she would read this paragraph to keep her motivation at the forefront of her mind. This practice helped her push through cravings by focusing on how good it would feel to achieve her goals rather than giving in to momentary urges.

Track Your Habits

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Breaking destructive patterns requires conscious awareness. "One of the most critical components of my recovery from binge eating was actually tracking my binge eating behavior," Sierra reveals. Each day she avoided binge eating, she would check it off in her habit tracker, gradually building a streak. As her streak grew, so did her motivation to maintain it. "I've been binge-free for well over 1,000 days now. Why would I break a 1,000-day streak, a streak that means so much to me, just for a few moments of pleasure?" Sierra suggests applying this method to any habit you want to change, checking off each successful day until the behavior becomes part of your identity. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.
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✓Evidence-Based

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

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

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

Are you 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 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 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.

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 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 can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

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