Skip to content
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.

Coach Who Lost 35 Pounds on Ozempic in 4 Months Reveals GLP-1 Side Effects That Will “Shock You”

One weight loss warrior reveals some surprisingly positive benefits of the drug.

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.

Courtney Kroner thecourtneyway
Coach Who Lost 35 Pounds in 4 Months on Ozempic Reveals 5 Things She Would Never Do Again
Copyright thecourtneyway/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 nervous about going on Ozempic but afraid of the side effects? Don’t be, says one expert. Courtney Kroner is a weight loss coach and GLP-1 user who is down 35 pounds. In a new social media post, she discusses her experience on the drug and reveals some of the positive side effects she has experienced over the past several months. “Want to hear some Side effects from my GLP-1 that will shock you,” she writes.


Stronger Immune System

The first side effect? Stronger immune system. “I haven’t been sick once this year. Last year, when I wasn’t on it, I was in and out of urgent care nonstop. Needing Multiple rounds of antibiotics,” she writes.

She Is Cold

She also admits that she is colder than usual. “BRR…did someone say it’s cold in here? This medication makes me freezing! (It thins the blood and is known for this) I can’t wait for summer,” she writes.

Hair, Skin, and Nail Health

There are beauty benefits to Ozempic. “Hair, skin, and nails thriving,” she reveals. “They’re growing like crazy and stronger than ever. I mean honestly the nail and hair growth is crazy!!”

Less Inflammation

“Inflammation? Gone,” she writes about another positive side effect. “No more aches, no more puffiness. And my stomach is flat!!”

Brain Fog Lifted

There are also mental benefits, she says. “Brain fog lifted – My mind feels clear for the first time in years,” she claims.

Better Sleep

Courtney says she is even getting better rest while on a GLP-1. “Better sleep,” she says. “Falling asleep faster and waking up refreshed.”

Less Food Anxiety

She also claims that GLP-1s help quiet the mental noise she has about food. “Less anxious around food,” she writes. “No more overthinking meals.”

No Cravings

She also has less food noise. “Zero cravings,” she says. “Sugar and junk food? Don’t even want them. Not to mention down 35 plus pounds in 4 months.”

Lie #1: ‘People on GLP-1s Don’t Eat.’

In another post, she reveals the “biggest lies about GLP-1’s that no one is talking about,” she writes in the caption. “Lie #1: ‘People on GLP-1s don’t eat.’ Not true. I actually eat more now than I ever could before—because it’s helped fix my metabolism. I was barely eating before and still struggling. Now? My body actually works right,” she says.

Lie #2: ‘GLP-1s Do All the Work for You.’

The second lie is that GLP-1s do all the work for you. “Nope. They’re a tool, not a magic fix. If you don’t build the right habits, you’re setting yourself up to struggle when you stop,” she writes.

Lie #3: You’ll Gain All the Weight Back the Second You Stop

The third lie? “You’ll gain all the weight back the second you stop,” she writes. “Not if you approach it the right way. When you use GLP-1s strategically, you can set yourself up for long-term success.”

Lie #4: It Doesn’t Matter Where You Get Your GLP-1 Peptide From

The final lie? “It doesn’t matter where you get your GLP-1 peptide from,” she says. “It actually does matter, that is why you need to do your research or get it from someone you TRUST.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

More For You

Courtney Kroner thecourtneyway
Coach Who Lost 35 Pounds in 4 Months on Ozempic Reveals 5 Things She Would Never Do Again
Copyright thecourtneyway/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 nervous about going on Ozempic but afraid of the side effects? Don’t be, says one expert. Courtney Kroner is a weight loss coach and GLP-1 user who is down 35 pounds. In a new social media post, she discusses her experience on the drug and reveals some of the positive side effects she has experienced over the past several months. “Want to hear some Side effects from my GLP-1 that will shock you,” she writes.


Stronger Immune System

The first side effect? Stronger immune system. “I haven’t been sick once this year. Last year, when I wasn’t on it, I was in and out of urgent care nonstop. Needing Multiple rounds of antibiotics,” she writes.

She Is Cold

She also admits that she is colder than usual. “BRR…did someone say it’s cold in here? This medication makes me freezing! (It thins the blood and is known for this) I can’t wait for summer,” she writes.

Hair, Skin, and Nail Health

There are beauty benefits to Ozempic. “Hair, skin, and nails thriving,” she reveals. “They’re growing like crazy and stronger than ever. I mean honestly the nail and hair growth is crazy!!”

Less Inflammation

“Inflammation? Gone,” she writes about another positive side effect. “No more aches, no more puffiness. And my stomach is flat!!”

Brain Fog Lifted

There are also mental benefits, she says. “Brain fog lifted – My mind feels clear for the first time in years,” she claims.

Better Sleep

Courtney says she is even getting better rest while on a GLP-1. “Better sleep,” she says. “Falling asleep faster and waking up refreshed.”

Less Food Anxiety

She also claims that GLP-1s help quiet the mental noise she has about food. “Less anxious around food,” she writes. “No more overthinking meals.”

No Cravings

She also has less food noise. “Zero cravings,” she says. “Sugar and junk food? Don’t even want them. Not to mention down 35 plus pounds in 4 months.”

Lie #1: ‘People on GLP-1s Don’t Eat.’

In another post, she reveals the “biggest lies about GLP-1’s that no one is talking about,” she writes in the caption. “Lie #1: ‘People on GLP-1s don’t eat.’ Not true. I actually eat more now than I ever could before—because it’s helped fix my metabolism. I was barely eating before and still struggling. Now? My body actually works right,” she says.

Lie #2: ‘GLP-1s Do All the Work for You.’

The second lie is that GLP-1s do all the work for you. “Nope. They’re a tool, not a magic fix. If you don’t build the right habits, you’re setting yourself up to struggle when you stop,” she writes.

Lie #3: You’ll Gain All the Weight Back the Second You Stop

The third lie? “You’ll gain all the weight back the second you stop,” she writes. “Not if you approach it the right way. When you use GLP-1s strategically, you can set yourself up for long-term success.”

Lie #4: It Doesn’t Matter Where You Get Your GLP-1 Peptide From

The final lie? “It doesn’t matter where you get your GLP-1 peptide from,” she says. “It actually does matter, that is why you need to do your research or get it from someone you TRUST.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Courtney Kroner thecourtneyway
Copyright thecourtneyway/Instagram

Are you considering taking Ozempic? It seriously simplifies the weight loss process, one expert and devotee maintains. Courtney Kroner is a weight loss coach on a GLP-1 weight loss drug and dropping pounds fast. In a new post, she opens up about her journey, revealing a few of the weight loss habits that are in her past. “Things I’ll Never Do Again Now That I’m on a GLP-1,” she titled the post.

She Won’t Ignore Her Cravings

The first thing she would do? “Never ignore my cravings,” she says. “If I want a burger and have access to a burger, I’m eating the burger… with the bun 🍔😌 No more food guilt!”

She Will Never “Earn” or “Burn Off” Her Food

The second habit she is quitting? She will never “earn” or “burn off” her food. “I don’t punish myself for eating. My body now uses food for fuel the way it’s meant to, without me having to over-exert myself at the gym,” she writes.

She Won’t Force Herself to Eat When She Isn’t Hungry

“Never force myself to eat when I’m not hungry,” is the third thing she won’t do after going on a weight loss drug. “Gone are the days of eating to hit macros and calorie counts. Now, I actually listen to my body!” she says.

She Won’t Cut Out Specific Food Groups

Another thing she is “never” doing is “cutting out specific food groups ever again,” she maintains. “I used to think carbs were the enemy. They’re not—If your body can properly process them!”

She Won’t Waste Time on Fad Diets

And the fifth thing she won’t do? “Never waste time on fad diets,” she says. “No more yo-yo dieting. Sustainable weight loss is finally here!”

She Has Also Revealed Things She Wish She Knew Before Taking a GLP-1

In another post, she reveals what she wished she knew before she started taking a GLP-1. “Well first and foremost if I knew that I would lose 35 lbs as easily as I did in 4 months I would have started way sooner. Some other things I wish I knew,” she writes.

She Wished She Knew More About Online Providers

“I wish I knew more about online providers like who I partnered with. I was going to wait months thinking I had to go through my doctor for an appointment. Until I realized I could literally start the process online and get started immediately,” she says.

She Wished She Had Someone to Guide Her

“I wish I had someone like me to follow and guide me who already been through it all!” she continued. “All of the questions I had, the research I had to do, the unsure feelings. If I had a page like THIS to follow and get advice from it would have been so comforting!”

She Wished She Hadn’t Felt Bad About It

“I wouldn’t have felt so bad about it. When I first started I felt like I was giving up. But hindsight I was just beginning to become the person I am now which is 35 plus pounds lighter and happier,” she continued.

She Wished She Didn’t Worry About Macros

“I wish I knew not to worry if I wasn’t hitting my macro goals I once had,” she continues. “Those didn’t work for me then and sure as heck weren’t working for me on my glp-1. New set of rules now.”

She Wished She Knew She Wouldn’t Suffer From Binge Eating

“I wish I knew I would NO LONGER suffer from binge eating,” she added. “Once upon a time there was the night time after dinner where I had done so good all day, and the sugar cravings began. It became an uncontrollable night time routine that I could ONLY stop with a glp-1. IYKYK.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Vannessa Shafer
Copyright Vannessa Shafer/Instagram

If you are thinking about going on a weight loss drug like Ozempic or Mounjaro to lose weight, the information surrounding them can be overwhelming. Luckily, some people are sharing information about their experiences and successes with the drugs. Vannessa Shafer is a social media influencer and weight loss warrior who lost 60 pounds in 7 months with the help of weight loss drugs. In a new social media post she opens up about her experience, offering some insight. “7 things I didn’t know when I started my GLP-1 journey,” she writes.

She Didn’t Know She Would Be Disgusted with Food

“I didn’t know that somewhere in the middle of a meal and quite literally mid bite I would push my plate away in complete disgust,” she reveals. “The way Tirzepatide has the ability to say “Vannessa, you’re done” is the most impressive voice in my head.”

She Didn’t Know She Would Lose the Desire to Drink Alcohol

“I didn’t know I would lose all desire to drink alcohol,” she continues. “I didn’t realize the medication had the ability to stop habits that weren’t good for me. I’m still shocked everyday when someone tells me they quit smoking, drinking, shopping addictions etc. The ability to control the reward center is crazyyyyy.”

She Didn’t Know She Would Battle Body Dismophia

“I didn’t know how hard it would be to shop and pick up anything other than my old size. Body dysmorphia is so real,” she admits. “It took a long time for it to sink in that I would actually need a size small instead of an XL/1X.”

She Didn’t Know Her Feet Would Shrink

“I didn’t know my feet would shrink. My feet shrunk. How is that even possible?” she asks. “I went from a size 8.5 to a 7.5 😳 I’m still wrapping my brain around it.”

She Didn’t Know Her Mental Health Would Improve

“I didn’t know how much my mental health would improve,” she continues. “I know you’re supposed to love yourself at every size but realistically, I loved myself but not my body and that caused me to struggle so much. I did a lot of shower cry sessions. I’m in a much better place now.”

She Didn’t Know She Would Be Proud to Be on a GLP-1

“I didn’t know I would go from embarrassed about being on a GLP1 to loudly sharing about it because I’m proud of me for putting myself first and I’m proud to be able to help others find success and put themselves first,” she says. “It was nowhere on my vision board but here we are.”

She Didn’t Know It Would Work

Lastly, she was surprised that she finally lost weight. “I didn’t know it would work but it did and it completely changed my life,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

 Brittany Ainsworth britts_getting_fit_
Copyright britts_getting_fit_/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 considering taking a weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she gets very real about some of the side effects she experienced while on it. “Let's get real about the side effects of Ozempic. I’m breaking them down as someone down 115 pounds,” she writes.

There Are Side Effects People Don’t Tell You About

According to Brittany, there are things that people aren't talking about. “I'm 115 lbs down with the help of a GLP-1 (and a lot of exercise and lifestyle changes), and I’m going to fill you in on the side effects that people don’t tell you about,” she says.

You Might Play “Bathroom Roulette”

“One of the most common issues, you might be playing bathroom roulette,” reveals Brittany. “Will it be constipation or an emergency? Spin the wheel and find out! Remember, most side effects are easily manageable. I use a fiber supplement to make sure I don’t get too clogged up.”

You Will Have Food Aversions

Food aversions are another side effect. “My stomach now rejects things I used to love. RIP, pasta. If you’re a foodie, like I was, you might be surprised when your favorites don’t give you that rush anymore. I don’t enjoy sweets anymore and prefer salty foods,” she says.

You Will Have Loose Skin

You also might experience loose skin, “but this has nothing to do with Ozempic and everything to do with extreme weight loss,” she says. “You know how a balloon shrivels up after you’ve let the air out of it. Yep, same thing happens with your skin.”

You May Experience Hair Loss

You might also experience hair loss, but “again, this has to do with extreme weight loss,” she says. “Make sure to take care of your hair, use a multivitamin, and protein like you’ve never proteined before. If it’s really bothering you, contact your dermatologist and see if they can lend a helping hand.”

You Will Experience Muscle Loss

Muscle loss is another side effect, but “once again, not caused by the meds but you can lose muscle mass during weight loss,” she says. “That’s why strength training and protein intake are important.”

You Will Probably Suffer From Exhaustion the Day After Shots

“Exhaustion, especially the day after” your shot is standard. “Some people can sleep 12 hours and still need a nap. I do mine on Friday evenings and take full advantage of a Saturday cat nap,” Brittany says.

You Will Experience Random Nausea

Rando nausea is like “an unwanted houseguest, it shows up uninvited,” she says. “A few tricks, up your electrolyte intake. If you need immediate relief, sniff an alcohol pad.”

You Might Be Afraid of Thyroid Cancer

“And the big one—thyroid cancer fears? The risk is actually super low, unless you have a family history of medullary thyroid cancer,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

FACT CHECKED BY Christopher Roback
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 thinking about going on Ozempic to lose weight but are curious what it is actually like? Learning about other people’s experiences with the weight loss drug can be helpful in deciding whether or not you want to explore the possibility for yourself. Katherine (@therealkatherine) is a social media influencer, podcaster, and TikToker who blogs about everything from entertainment to weight loss. In one of her viral videos, she shares her experience on Ozempic. “It's been 6 months already, wow,” she writes in the caption of the clip, sharing a before-and-after photo. Here is what she has to say about her experience with the drug.


She Offers a 6 Month Update

@therealkatherine

TikTok · IG + YT : @doseofmorningchisme

“It’s been six months since I started Ozempic,” she says at the start of the clip. “Like I always say, if you do not agree that I'm on Ozempic, that's totally fine. This video is not for you. Your opinion is not going to change my mind, but you are free to feel whatever way you wanna feel.”

She Lost 38 Pounds – Over 6 Pounds Per Month

therealkatherine2therealkatherine/TikTok

She starts off by revealing that she has lost over 6 pounds per month on the drug. “So it has been six months, as I mentioned. I have lost almost 38 pounds, give or take a pound,” she says.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Her Transformation Is Stunning

@therealkatherine

TikTok · IG + YT : @doseofmorningchisme

“It is crazy looking at myself every single day. You see the difference, but not really sometimes. And then I look at pictures, and I'm like, the difference is there. You know what I'm saying? This picture on the left is from last Christmas, and the picture on the right is from Thanksgiving,” she continues.

She Feels Like “A Different Person”

Woman,,Balance,Weight,Scale,health,scalesShutterstock

“This year, honestly, I feel kind of like a different person at this point. This medication has helped me so much,” she says.

“I struggle with PCOS, like hardcore, and I have the majority of my adult life, and I just thought I was always gonna struggle with it,” Katherine reveals. “I didn't realize there were things that I could do to make it better.”

“And also being insulin resistant, having such a difficult time losing weight, which is something that I never thought I would be able to get past,” she says. “I thought I was just gonna have to live with the fact that I couldn't lose weight, that it was difficult for me to lose weight, that I could look at a cookie and gain weight.”

In the comments, Katherine was asked how she got a prescription for the drug. “When I did my labs, my A1C was right under being diabetic, and due to having PCOS, they approved it!” she wrote.

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

What Is Ozempic Approved For?

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

The National Library of Medicine explains that Ozempic is approved to control blood sugar levels in adults with type 2 diabetes when other medications do not control the sugar levels well enough. However, many people use it off-label for weight loss.

How Much Does Ozempic Cost?

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

Ozempic can be expensive – with or without insurance. GoodRx reports that without insurance approval, Ozempic can cost as little as $937.98 per month and as much as $1014 per month. With approval, most insurance companies cover around 85 percent of the cost.

RELATED:20 Possible Ozempic Side Effects

Will You Gain the Weight Back?

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

The most unfortunate side effect of Ozempic is that many people experience rebound weight gain. One study found that one year after stopping the drug, participants regained two-thirds of their prior weight loss.

💪🔥Body Booster: If you have type 2 diabetes and are struggling to control your blood sugar levels, talk to your doctor about Ozempic. While it's approved for diabetes management, some people also use it for weight loss, although this is considered an off-label use.

Happy loving older mature mother and grown millennial daughter laughing embracing, caring smiling young woman embracing happy senior middle aged mom having fun at home spending time together. Mothers Day
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.

No matter if you are a teenager or over 60 – we all know finding the perfect Mother's Day gift can be challenging. Instead of another scarf or picture frame that collects dust, why not give the gift of wellness this year? But which one to choose with so many products available? We've selected 5 best ideas that will help your mom prioritize her health and relaxation—something she deserves but rarely buys for herself. Check out our top picks that blend function, style, and self-care for the special woman in your life.

Nike Grind Dumbbells: Sustainable Strength

Nike Grind Dumbbells

Nike

These eye-catching dumbbells aren't just stylish—they're eco-friendly too. Made with at least 20% Nike Grind rubber, a byproduct from Nike's footwear manufacturing, they transform waste into workout essentials. Available in weights from 2.5 to 50 pounds, they work for fitness beginners and dedicated gym-goers alike. The vibrant colors add a modern touch to any home gym space, making fitness equipment feel less utilitarian and more like a design choice.

Canopy Bedside Humidifier 2.0: Sleep Sanctuary Creator

Canopy Bedside Humidifier 2.0

Canopy

Transform mom's bedroom into a personal retreat with this clever 3-in-1 device. The Canopy Bedside Humidifier combines humidifier, aromatherapy diffuser, and white noise machine functions in one sleek package. Beyond just looking good on the nightstand, it helps improve sleep quality while providing skincare benefits through proper humidity levels. For a truly special gift, consider their bundle option, which include essential oils and other complementary products.

FarmHouse Fresh Gift Sets: Clean Luxury

FarmHouse Fresh Gift Sets

FarmHouse Fresh

Give mom the spa experience at home with these luxurious skincare sets from women-owned FarmHouse Fresh. Each collection features premium serums, masks, and moisturizers formulated with clean botanicals and effective peptides. These indulgent products provide the perfect excuse for mom to carve out some much-deserved self-care time. The beautifully packaged sets make gift-giving easy and offer a touch of luxury that mom might not splurge on for herself.

Mitopure Gummies: Science-Backed Energy

Mitopure Gummies

Mitopure

For the wellness-minded mom interested in longevity and natural energy, Mitopure Gummies make a thoughtful choice. These science-backed supplements support cellular energy production and healthy aging from the inside out. They're perfect for active moms focused on recovery, those interested in the latest health research, or anyone who needs a sustainable energy boost throughout busy days. The gummy format makes this advanced supplement easy to incorporate into daily routines.

Bullbar 2.0 Home Gym: Space-Saving Strength

Bullbar 2.0 Home Gym

Bullbar

Help mom strength train at home with this ingenious, space-conscious fitness solution. The BULLBAR 2.0 requires zero installation and fits seamlessly into smaller spaces—perfect for apartments or homes without dedicated gym rooms. This pull-up and dip station allows for effective upper body and core workouts without the bulk of traditional home gym equipment. Its sleek design means it won't be an eyesore, making it easier to keep fitness equipment accessible for regular use.

Liezl Jayne Strydom
Copyright Liezl Jayne Strydom/YouTube/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.

Finding truly satisfying meals while trying to lose weight can feel like an impossible challenge. Nutrition coachLiezl Jayne Strydom discovered this firsthand before successfully losing over 40 pounds with a sustainable approach. "The biggest struggle when you're trying to lose weight is finding meals that don't leave you feeling hungry that actually keep you full," Liezl explains. Her solution? A customizable meal plan packed with protein-rich, flavorful recipes that are dairy-free, gluten-free, and most importantly, genuinely filling. Follow along to discover exactly what she ate to transform her body while never feeling deprived.

The 100g Protein Plan That Changed Everything

This customizable meal plan delivers over 100 grams of protein daily while keeping calories manageable. "I've put together an ideal day of eating for weight loss that's balanced and filling with tasty meals and snacks," Liezl shares in her recent post. The beauty of her system lies in its flexibility—you can easily adjust portions to hit your personal calorie goals anywhere from 1,200-1,800 calories. Each main meal provides approximately 400 calories, while snacks clock in around 200 calories each, making mix-and-match customization simple.

Breakfast: Quick Scrambled Egg Burrito

Start your day with this protein-packed, 5-minute meal that'll keep you satisfied all morning. "It's probably the easiest burrito that I know how to make and that is what I like for breakfast, something incredibly easy," Liezl says. Simply scramble two eggs (or use egg replacer for a vegan option), heat a tortilla, then layer with baby spinach, the scrambled eggs, salt, pepper, and two tablespoons of salsa. The result is a filling breakfast burrito with minimal effort but maximum flavor—perfect for busy mornings when you need sustainable energy.

Morning Boost: Protein-Packed Coffee

Keep your morning momentum going with this simple, protein-rich coffee that takes just minutes to prepare. "It's a very low-calorie and high-protein coffee that I've always loved," Liezl explains. Mix a teaspoon of instant coffee with a half-teaspoon of maple syrup (or sweetener of choice) and a splash of water. Heat a cup of soy milk in the microwave for about a minute, then combine with the coffee mixture. Soy milk delivers extra protein while keeping the drink dairy-free, making this a perfect morning boost at only about 80 calories.

Lunch: Spicy Chicken Mayo Sandwich

This flavor-packed sandwich delivers protein and satisfaction in equal measure. "I love a quick lunch, I love a quick meal," Liezl shares as she assembles this simple but delicious sandwich. Toast two slices of bread (80-100 calories each), then prepare the spicy chicken mayo by mixing one tablespoon mayonnaise, one teaspoon tomato sauce, a half teaspoon sriracha, smoked paprika, and lemon juice. Add 90-100g pre-cooked chicken, mix well, and spread on toast with sliced tomato and spinach for a filling, protein-rich lunch that comes together in minutes.

Afternoon Pick-Me-Up: Mango Raspberry Yogurt Smoothie

Satisfy your sweet tooth with this refreshing, nutrient-dense smoothie. "It tastes like dessert," Liezl raves about this creamy treat that's become one of her daily staples. Blend one cup of frozen mango, half a cup of frozen raspberries, and about 80 calories worth of yogurt (Liezl uses coconut yogurt, but any type works). Add a half-teaspoon of maple syrup or sweetener of choice for a perfectly balanced smoothie that delivers protein, fiber, and natural sweetness in every sip—ideal for that mid-afternoon energy dip.

Dinner: Chickpea and Rice Stir Fry

This versatile dinner offers plant or animal protein options while delivering serious flavor. "Don't judge it before you try it. It's better than it sounds, I promise," Liezl insists about this surprisingly delicious meal. Sauté an onion until caramelized, then add either cubed tofu or pre-cooked chicken for protein. Mix in a can of drained chickpeas, frozen peas, and cooked rice (about two cups). Season with turmeric, onion powder, ginger powder, soy sauce, a touch of sweetener, salt, pepper, and finish with handfuls of baby spinach and fresh lemon juice.

Meal Prep Magic

Turn dinner into tomorrow's effortless meals with simple batch cooking. "Often when I'm making dinner, I just throw in some extra portions and then I don't have to cook tomorrow," Liezl explains. Her chickpea and rice stir fry works perfectly for this approach—simply make extra and portion into containers for quick meals throughout the week. This strategy saves significant time while ensuring you always have a healthy, protein-rich option ready when hunger strikes, making it easier to stick with your weight loss plan.

Evening Treat: Peanut Butter Chocolate Popcorn

End your day with this perfectly balanced sweet-salty snack that satisfies cravings without derailing progress. "It makes the perfect after-dinner snack, especially if you want to watch something," Liezl says. Air-pop about one-eighth cup of popcorn kernels (no oil needed), then prepare a simple sauce of one tablespoon peanut butter, one tablespoon milk of choice, and a teaspoon of maple syrup. Drizzle over the salted popcorn and top with 10-15 dark chocolate chips for a guilt-free treat that hits all the right notes.

Customize Your Calories

Tailor this meal plan to perfectly match your weight loss goals with simple adjustments. "It's really easy to mix and match things to get the amount of calories you want for the day," Liezl explains. For a 1200-calorie day, include all three main meals. At 1400 calories, add one snack of your choice. For 1600 calories, enjoy both snacks alongside the main meals. And if you're aiming for 1800 calories, include everything plus a double portion of the smoothie. This flexibility makes the plan sustainable for different body types and weight loss stages.

The Simple Point System

Keep tracking effortlessly with Liezl's straightforward approach to meal planning. "All the meals are four points and all the snacks are two points," Liezl shares about her intuitive system. This simple framework makes daily planning nearly effortless—no complicated calculations required. By assigning point values rather than obsessing over exact calorie counts, you can focus on consistency and enjoyment rather than restriction. This psychological shift played a crucial role in Liezl's sustainable 42-pound weight loss journey.

Protein: The Secret Weapon

Hitting 100+ grams of protein daily is the hidden key to feeling satisfied and full while losing weight. "If you eat all of this, if you have all these meals and snacks, you're going to be getting more than 100 grams of protein for the day," Liezl emphasizes. This higher protein approach helps maintain muscle mass during weight loss while significantly reducing hunger between meals. By prioritizing protein at every meal and snack, you naturally crowd out less satisfying foods while keeping your metabolism running efficiently throughout your weight loss journey.

Why This Approach Works

These meals helped Liezl lose 42 pounds by solving the most common weight loss obstacles. "Every single time I look through these now I'm reminded that during this time in my life when I was trying to lose weight, what I really really struggled with was finding low calorie meals that tasted good, that were balanced with all the food groups, and that were filling," Liezl reflects. By creating simple, protein-rich recipes that actually taste delicious, she removed the biggest barriers to sustainable weight loss—hunger, boredom, and complexity—making healthy eating feel effortless rather than exhausting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Petra Genco
Copyright Petra Genco/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.

Let's face it - weight loss during menopause can feel like an uphill battle. But fitness expertPetra Genco, with over 700k subscribers, is on a mission to help women in their 40s, 50s, 60s+ get back into shape. Petra proves it's never too late to transform your body, even when hormonal changes seem to be working against you. Read on to discover her four powerful strategies that can help you burn fat twice as fast as usual - no crash diets required.

Exercise Smarter, Not Harder

Many women believe endless cardio is the answer to weight loss, but Petra has a different perspective. "Doing too much cardio, especially the kind that pushes your body to the edge of exhaustion, causes chronic inflammation," Petra explains in her post. When you overtrain without proper recovery, cortisol levels spike - the stress hormone directly linked to belly fat storage. Instead of hours on the treadmill, Petra recommends resistance training to build muscle, which becomes your fat-burning powerhouse. The more muscle you have, the more calories your body burns at rest.

Resistance Training: Your Fat-Burning Secret

Swap those endless cardio sessions for weight training and you'll be shocked at the difference. "Lifting weights or doing bodyweight exercises helps you build muscle and boost your metabolism," says Petra. Unlike cardio, where calorie burning stops when you step off the treadmill, resistance training keeps your metabolism elevated for hours afterward. This means you're still burning calories long after your workout ends. The best part? You don't need to exercise daily - just 4-5 strength training sessions per week can deliver better results than daily cardio.

Recovery Is When the Magic Happens

Contrary to what you might think, working out every day isn't the fast track to results. "Your body doesn't burn fat and build muscle when you're exercising. It happens after, when you're recovering," Petra points out. Without adequate recovery time, you'll slow your progress, feel constantly exhausted, and potentially lose muscle instead of fat. For maximum fat loss in minimum time, focus on three key recovery areas: protein intake, quality sleep, and stress management.

Prioritize Protein for Muscle Recovery

If you're not eating enough protein, your body will struggle to build muscle - meaning you'll burn fewer calories overall. "A good rule of thumb is to eat around one gram of protein per ideal pound of body weight," Petra advises. She personally aims for at least 100 grams of protein daily. Maintaining high protein intake is particularly crucial during intense fat loss periods, as it helps preserve muscle mass. Include protein-rich foods like eggs, chicken, fish, tofu, or lean beef with each meal.

Sleep Your Way to Faster Fat Loss

Sleep isn't just about energy levels - it directly impacts your body's ability to burn fat. "Studies show that people who don't get enough sleep burn less fat and more muscle, which is the opposite of what we want," says Petra. Poor sleep quality can sabotage even the best diet and exercise plan. Aim for 7-8 hours of quality sleep each night to support your body's fat-burning processes. Create a relaxing bedtime routine and stick to consistent sleep and wake times to optimize your results.

Manage Stress to Reduce Belly Fat

Chronic stress is a major obstacle to fat loss, especially around the midsection. "High stress increases cortisol, which is the hormone that makes it much harder to burn fat, especially around the belly," Petra explains. Simple stress management activities like reading, walking, or spending time with loved ones can significantly impact your fat-burning efficiency. Consider incorporating meditation, deep breathing exercises, or gentle yoga into your routine to keep cortisol levels in check.

Track Your Calories (Temporarily)

While Petra generally discourages obsessive calorie counting, she recommends short-term tracking to ensure you're in the right calorie deficit. "Your maintenance calories can be estimated by taking your body weight in pounds and multiplying it by 14," she shares. From there, create a moderate deficit of about 400 calories per day - enough to see fast progress without feeling deprived. For example, if you weigh 150 pounds, your maintenance calories would be around 2,100, making your fat-loss target approximately 1,700 calories daily.

Keep Your Meals Simple and Consistent

Tracking every calorie can become tedious, so Petra offers a practical solution. "Eat the same or very similar meals every day," she suggests. This approach might not be Instagram-worthy, but it makes staying on track significantly easier. Structure your day around three protein-rich meals, each containing at least 30 grams of protein plus vegetables or salad. This simple framework removes decision fatigue and helps you maintain your calorie deficit without constant calculations.

Incorporate Hydrating Foods

Strategic food choices can help manage hunger while keeping calories low. "Cucumber and watermelon are two of my personal favorites to add to my choice of protein at mealtimes," Petra shares. These water-rich foods are not only hydrating but also filling and low in calories - allowing you to eat satisfying portions without exceeding your daily calorie target. Other hydrating options include celery, lettuce, zucchini, strawberries, and bell peppers.

Drink More Water

Proper hydration is a simple yet powerful strategy for fat loss. "When you drink, your stomach actually fills up, so if you're constantly hydrating, you will have less room in your belly for food," Petra explains. Aim for 2-3 liters of water daily, and consider adding lemon or lime slices for flavor if plain water doesn't appeal to you. Besides helping control appetite, adequate hydration improves your metabolism, supports workout recovery, and enhances overall health.

Walk Your Way to Faster Results

You don't need to exercise intensely every day, but staying active is crucial. "Walking 10,000 steps a day can burn around 300 to 500 extra calories, depending on your weight and speed," says Petra. For accelerated fat loss, aim for 10,000 steps daily - which can be spread throughout the day. Combined with your 400-calorie dietary deficit, this creates an 800-calorie daily deficit or approximately 5,600 calories per week. At this rate, significant fat loss becomes inevitable.

The Perfect Fat-Burning Combination

When you implement all four strategies - smart exercise, proper recovery, calorie management, and consistent activity - results happen faster than you'd imagine. "If you do this, it's impossible not to lose weight," Petra guarantees. The beauty of this approach is its synergy - each component enhances the others. Resistance training builds metabolism-boosting muscle, recovery ensures that muscle growth continues, calorie management creates the necessary deficit, and daily activity amplifies everything. Together, these strategies create a powerful fat-burning environment in your body. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.