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Coach Transformed Her Perimenopause with These 8 “Non-Negotiable” Habits

She is in the “best shape” of her life at 41 while putting in “way less effort,” she claims

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.

Marci Nevin marcinevin
Copyright marcinevin/Instagram
Evidence-Based

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

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

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

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.


She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Marci Nevin marcinevin
Copyright marcinevin/Instagram
Evidence-Based

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

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

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

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.


She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cara Metz Cara_Metz
Copyright carametz_/Instagram

Do you want to majorly glow up in just a month? One expert has a plan for you. Cara Metz is a 50-year-old fitness trainer with over 20 years of experience and over 616,000 followers on Instagram. In a new social media post, she reveals exactly what she did to transform her body in four weeks. “Tired, bloated, and struggling. That was me at the beginning of the year! Here’s EXACTLY what I did to feel like ME again!” she writes in a post.

15-Minute Workouts, 5x a Week

The first thing she did was 15-minute workouts five times a week. “Focused on breath, technique & consistency using my BUILD plan. Prioritized strength & conditioning, because midlife women NEED muscle!” she writes.

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

Whole Food Nutrition with 80/20 Balance

She also followed the 80/20 diet, focusing on whole foods. “Following my BUILD & PUSH plan, REAL food made for women over 40. No calorie counting, no deprivation, just simple, effective meals. 20% wiggle room, because life is for living!” she said.

Managing Stress

Managing stress was also a key part of her approach. “You can’t remove stress, but you CAN learn to handle it better. Deep breaths, count to 10, let go of the small stuff,” she says.

Daily Walks

She also took daily walks for connection and movement. “Walked every day, movement is key to staying strong, happy & independent. Walking side-by-side = the best way to talk & connect!” she said.

10-Minute Morning Meditation

Another zen habit she took up? Meditation. She spent 10 minutes every morning meditating. “Creates my force field bubble to handle life’s chaos!” she writes.

Reading Before Bed for Better Sleep

And, before bed, she started reading and stopped eating. “No eating after 7PM + one chapter before bed = game-changer!” she writes.

The Combination Is Effective

“The 4 Pillars: Movement, Nutrition, Sleep & Stress,” she concludes. “Focusing on ALL 4 is what truly transformed my energy, digestion & body.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

15-Minute Workouts Are a “Game Changer”

In another post, she reveals that she relies on short but intense workouts. “15 minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Do Each Exercise for 50 Seconds

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout,” she says.

Here Are the Exercises

  1. Cross bicep curl
  2. Tricep kickbacks & hold
  3. Upright row & clean
  4. Back to front & front drive
  5. Stepping shoulder press.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Have you struggled to lose weight but failed time and time again? You may have to shift your mindset, says one influencer. Ashley Hughes is a mother of four who regularly shares her weight loss journey. In a new video, she reveals that establishing three healthy habits was a core part of her slim-down success, ultimately helping her drop 40 pounds.


It’s Never Too Late to Reinvent Yourself, She Says

At the start of the clip, she explains that she wants to discuss “reinventing yourself” using her own story. “I think most of us at some point think it's too late to create changes, even if deep down we really want something,” she says in the video. She hit a point “where I felt I wasn't in control of so many areas of my life, and that I just needed to accept where I was physically, financially, emotionally, really, I just felt every aspect of my life just felt sad,” she said.

She Struggled to Lose Weight for Years

“Up until that point, I had done countless weight loss challenges in my life,” she continued, explaining that after having each of her babies, “the weight seemed just to be a little more difficult to get off. You know, I'd gain weight with each pregnancy and then not lose all of it. And then I was pregnant again, which meant more weight.”

She Hit Rock Bottom

She finally hit a bottom with her weight. “This was all me. And I could accept my past decisions of never finding time to exercise and not paying attention to my nutrition. I could have accepted that this is just who I am. So why bother even trying? For a while, I actually did feel that way because I had tried so many things in the past, yet I always found myself back here, back in the same routine of eating habits and having no physical activity, a part of my daily routine. This is where I ended up every single time.”

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

A Discussion with Her Husband Sparked Change

However, on the last day of October, she sat down with her husband and talked about “all of the areas of my life that I wasn't happy with and that I really wanted to change,” she says. “What was interesting was the whole month of October when I was living in a state of acceptance, you know, accepting the fact that my past decisions had made up my life and that this was just who I was.”

She Decided She “Deserved More”

“When I sat down with my husband, and I had this conversation with him and just opened up about the fact that I wasn't happy and I wanted to change at that moment, I immediately felt better. I felt happier. I felt excited. It was like this moment of realizing, no, I am the creator of my life, and I get to decide what my next chapter looks like. That immediately lit a flame inside me. And I believe it takes this realization moment for all of us to decide we want more or deserve more finally, and we're far more capable of maybe what we are accomplishing,” she says.

She Committed to 6 Months

“On November 1st, I remember waking up with a new feeling inside of me that I wanted to change but wasn't sure how I was going to go about it,” she admits. She “stumbled across a little graphic on Instagram that said something along the lines of, if you committed yourself to six months of doing these things on this checklist — some of those items were working out four to five times a week, personal development, going for walks, getting eight hours of sleep, cutting out negativity — and I remember reading that and feeling a fire inside of me, and I knew that I had to do this. I had to commit myself to six months of really trying.”

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

She Focused on Personal Development

And so she started “spending time daily in personal development, meditating and focusing on removing negativity from my life, which included negative thoughts or self-talk, this was literally the answer I needed to change my life and to reinvent myself completely,” she continues. She also stopped staying up late and eating unhealthy food. “Let me tell you something I really found to be true during this whole journey. The day you decide to change, and you wake up, and you're crossing things off your checklist that are helping you move the needle towards your goals, you will never be happier than when you are working towards something,” she says.

Habit 1: Immerse Yourself Into Your New Lifestyle

What are some different ways to apply this idea and create a new daily routine that you will stick to? Here are the three habits. The first is “to immerse yourself into the world of whatever it is you're trying to go after,” she says. “To really completely reinvent yourself, you've got to be eating, sleeping, breathing, this new lifestyle.”

She recommends “following accounts on social media that will inspire you every single day to stick to your new lifestyle, unfollow anyone who maybe causes you to have negative thoughts or will distract you from becoming this new version of yourself, find podcasts, YouTube, videos, books, eBooks, all things related to your topic,” she suggests. “Maybe you've heard of the power of proximity, who you surround yourself with, you become, and this can absolutely be virtual. You don't have to know these people to be inspired by them and for them to influence your daily decisions.”

Habit 2: Create Daily Action Step Goals

“I would also make a point to create daily action step goals. Make the action your goal. So, instead of saying, my goal is to lose 20 pounds, that can be your big goal, but your goal today is to get your workout in and to stick to your meal plan. When the day is over, you will feel so much more accomplished because you achieved your goal,” she says. “When you do this consistently, your big goal happens by default. This can be applied to any goal you have. Create action step goals on a daily, weekly, and monthly basis that are bringing you closer to your big goal.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Check in with Yourself Nightly

“A very important step is to check in with yourself every single night. Reflect on your day and the decisions you made. Did you make decisions based on your old past self, or did you make choices? This renewed higher version of yourself would make the simplest way to stay on track when it comes to reinventing yourself is to consider your highest self in every decision you make each day. Is this the choice the higher version of you would make? If not, don't do it, and eventually, you will become this person. In fact, the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you not to make them because this is just who you are now. This is the new you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Copyright lucywyndhamread/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.


Hot flashes, weight gain, and mood swings can make menopause feel like your body has turned against you. Even simple daily activities become challenging when you're dealing with night sweats and fatigue. But fitness expertLucy Wyndham-Read has turned her personal journey of resilience into a mission to help women thrive during this transition. With nearly 30 years of fitness training experience and 2.4 million YouTube followers, Lucy combines her military discipline with deep understanding of women's health to create effective, accessible workouts. Her approach, born from both professional expertise and personal transformation, makes fitness feel achievable for women at any stage of their menopause journey. Read on to discover a 15-minute workout that can help reduce menopause symptoms and restore your confidence—no equipment needed.

Understanding Menopause

"Menopause is a point in time when you've gone 12 consecutive months without a menstrual period. It happens, on average, at age 52," says Cleveland Clinic. During this time, "your ovaries stop producing reproductive hormones," leading to various physical and emotional changes. These hormonal shifts can begin years before menopause officially occurs, during a stage called perimenopause, which can last "eight to 10 years before menopause."

Recognizing Common Symptoms

The Cleveland Clinic identifies several key symptoms of menopause, including "irregular periods, hot flashes, night sweats, difficulty sleeping, emotional changes, and joint and muscle aches and pains." Exercise can help address many of these symptoms, which is why Lucy's program focuses on comprehensive fitness. "The average length of menopause symptoms is about seven years," they note, making it crucial to develop sustainable exercise habits.

Warm-Up: Essential Preparation

"We're going to start with a quick little warmup," Lucy says in her post, emphasizing the importance of properly preparing your body. The warm-up includes 10 side steps, hamstring curls, and alternating punches. "This is just going to really help mobilize through your joints and warm up your body," she explains, keeping the preparation brief but effective at just 40 seconds.

Core Focus: Managing Menopausal Weight Changes

The Cleveland Clinic notes that weight gain can be a common menopause symptom due to hormonal changes, as "you may start to lose muscle as you get older, which can affect how your body gains weight." Addressing this, Lucy introduces targeted exercises: "We're going to really work those abs," she explains, focusing on movements that "help to reduce that visceral fat that's that deeper fat that we find we often gain when we're menopausal."

Cardiovascular Health: A Critical Component

The Cleveland Clinic warns that "after menopause, your risk for cardiovascular disease tends to increase" due to multiple factors, including "the loss of estrogen" and "increased blood pressure." Lucy's workout addresses this through integrated cardio: "Exercise really does become your best friend," she shares, explaining how these movements support "bone health, joint health, heart health, brain health, metabolic health, and mental health."

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Bone Health: Preventing Osteoporosis

"People lose an average of 25% of their bone mass from the time of menopause to age 60," states the Cleveland Clinic, largely due to estrogen loss. Lucy specifically addresses this through impact training: "The great thing is with doing these walking moves, what we're doing is we're really actually helping with your lower body bone health here as well. Because every time we stamp that foot down, it creates a piso chemical reaction which really helps build a stronger bone."

Multi-Directional Movement: Comprehensive Fitness

"Your body moves in three different directions," Lucy explains while leading lateral steps with punches. "These are way more effective than doing planks or crunches. It's far better to be standing up and doing these exercises," she advises. This approach helps maintain functional fitness, which becomes increasingly important as the Cleveland Clinic notes that "maintaining physical activity" is crucial for managing menopause symptoms.

Mental Wellbeing: Managing Emotional Changes

The Cleveland Clinic identifies several emotional changes during menopause, including "anxiety, depression, mood changes and tension." Lucy addresses the mental health aspect of menopause fitness: "This stage of our life is where I've embraced it and I feel more confident - we know who we are as women and it's a time that we can still enjoy life."

RELATED: Woman Loses 45 Pounds With Simple Walking Routine Instead of Gym

Nutrition and Lifestyle Support

The Cleveland Clinic emphasizes the importance of "lifestyle changes" in managing menopause symptoms. Lucy complements this with specific nutritional advice: "Protein is really key," she notes, but advises to "get protein through its natural sources" rather than supplements. She also recommends berries and dark chocolate (in moderation) for their antioxidant properties, and stresses the importance of staying hydrated during menopause.

Treatment Options and Exercise Benefits

While the Cleveland Clinic notes that "there are many different types of treatments for managing menopause symptoms," including hormone therapy and medication, they emphasize that "lifestyle adjustments" play a crucial role. Lucy's approach makes these adjustments accessible: "You don't need any equipment. You could even do this, let's be honest, in your pajamas."

RELATED: 50-Year-Old Takes Wegovy for 21 Days and Shares 3 Unexpected Results

Long-Term Health Investment

"What you and I have done is we've just invested in your future health," Lucy concludes. This aligns with the Cleveland Clinic's guidance that managing menopause symptoms effectively requires a comprehensive approach. The workout combines cardiovascular exercise, strength training, and flexibility work to address the various physical and emotional challenges of menopause while building a foundation for long-term health. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Alicia Erickson - The Midlife Maven aliciae
I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”
Copyright aliciae/Instagram
Evidence-Based

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

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

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

Are you looking for some inspiration to get in shape? Alicia Erikson, aka The Midlife Maven, is a social media influencer and fitness expert who designs programs specifically for people who want to shape up after 50. In a recent post, the 51-year-old unveils the dramatic transformation that occurred between the ages of 48 and 51. “Evolution of a mind and body transformation,” she writes, revealing the three key habits that helped her achieve it.

Her Old Habits Weren’t Working as She Entered Perimenopause

“As an active woman my entire life, I was coming into perimenopause and it was doing me DIRTY!!! What had worked before was NOT working anymore and I knew it was time to switch it up. And I KNEW this was going to become my lifestyle. This was a long game! What you want to achieve will take longer than you expect. So get ready to be patient and learn!” she writes.

RELATED:20 Superfoods for People Over 50

This Trifecta Helped Her Lose Weight

One thing was fundamental in her transformation: Changing her thought process. “Your mindset is everything! You want to change but if you have deeply rooted limiting beliefs, you will burn out fast,” she says. She reveals that a “trifecta” approach was instrumental in her journey.

Lifting Weights

Lifting weights is the first part of the trifecta. “Start with 3 days a week and slowly increase IF you want to. I recommend 3-5 days per week and you should be able to have a great lift in one hour if you are laser focused!” she says. “Follow a progressive overload lifting program. This is not hopping around from random workout to random workout. This is not circuit training or bootcamp with small dumbbells. You need a PLAN and to PROGRESS that plan over time!”

Walking

The second piece of the puzzle is walking. “From a generation of women thinking we need to be passed out in a pool of sweat on the floor - I get it. WALKING is one of the MOST effective fat burners!! Start where you’re at (even if it’s 4k steps per day) and slowly work on increasing your steps each week. I’m currently at 10-12k per day. If you need to break it up into chunks during your day that’s great!” she writes.

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

Counting Macros

The last part of the trifecta? Macros. “Understanding that you need appropriate amounts of Protein, Carbohydrates, Fats to sculpt a physique. A slight deficit to lose fat and a slight surplus to put on muscle. You can also eat in maintenance if you want to maintain your bodyweight and build muscle while burning fat,” she writes.

Make Yourself a Priority

“Make working on yourself a priority. We need to stop overanalyzing and start IMPLEMENTING! Most people are NOt doing the simple things day after day and this is why they don’t have results. Consistency and repetition in the kitchen and gym are KEY!” she concludes. “SUPER simple. Not easy. SIMPLE!” And if you enjoyed this article, don’t miss How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49.

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

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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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.