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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.

Courtney Kroner thecourtneyway
Coach Who Lost 35 Pounds in 4 Months on Ozempic Reveals 5 Things She Would Never Do Again
Copyright thecourtneyway/Instagram

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.

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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.

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Evidence-Based

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

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

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

Do you want to lose weight but aren’t sure what to eat? Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a new post, she breaks down exactly what she ate to achieve her weight loss goals. “10 foods I ate on repeat, losing 84 pounds in a year, staying lean, and building up my strength,” she captioned the Instagram post. “If you’ve followed me for a while, you’ll know I don’t have time for fancy cooking,” she added. “I keep things super simple and repeatable.”

Chicken Breast

Woman cutting chicken fillet in kitchen, closeupShutterstock

The first food she ate? Chicken breast. “The easiest high protein option,” she says. “Salads, wraps, snacks... all hail the power of a basic Chicken breast.”

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

The Simple Wrap

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

Next up, the simple wrap. “Honestly I used to have a wrap with my lunch everyday. I’d make pizzas, tuna melts, takeaway Nando’s. Put something in a wrap and it tastes 10/10,” she says.

Oats

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

Oats are also on her list. “You can’t beat a good bowl of porridge but if I tried to I’d make some oat pancakes, oat protein cookies, overnight oats. She’s a sneaky little minx,” she writes.

Air Fried Potatoes

Roasted potatoes. Baked potato wedges in frying pan on dark stone background.Shutterstock

You don’t have to avoid carbs to lose weight. “Any type of air fried potatoes” were always on her menu, “insert chef kiss,” she writes.

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

Greek Yogurt

Spoon,With,Tasty,Yogurt,Above,Bowl,On,Table,,Closeup.,Space​Regular YogurtShutterstock

Greek yogurt, “I use Fage,” is another great food for fat loss. “High in protein, thick and creamy, can be used sweet or savoury. Fage for the Olympic Gold in Yogurts,” she writes.

Fruit

Fresh fruit in the basket on the wooden tableShutterstock

She also eats lots of fruit. “Berries were top of the list. Please don’t ever demonize fruit. Nobody ever put on loads of weight because they ate one too many strawberries,” she points out.

Lean Beef Mince

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Lean beef mince is another one of her favorite proteins. “Ladies do not forgot your red meat. We need the iron. Burgers (love a fakeaway Big Mac), spag Bol, chilli. Get that red meat down ya,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Next up, popcorn. “Sounds a bit rogue but l always get the sweet and salted one which is around 100 cals and snack on it or have it ready to go if I’m having a film night with the kids and don’t want to miss out on fun snacks,” she writes.

Sauces

Close-up of mayonnaise on a spoon on a bright table.Shutterstock

She relies on three sauces “that jazz up any boring meal,” she says: Nando’s garlic sauce, Pizza Express light house dressing and Light Mayo. “Thank me later.”

Salmon

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

Salmon is the last food on her weekly menu. “Gotta get that oily fish in ya girls. Can’t go wrong with a salmon stir fry or some garlicky salmon pasta or a salmon salad. Boom,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Helen Laverick helen_laverick_pt_
​Here Is What She Has Learned
Copyright helen_laverick_pt_/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 convinced that restricting yourself from eating the foods you love is the only way to lose weight? According to one expert, this isn’t the case. Helen Laverick is an online coach who helps her clients achieve their best bodies without “cutting out the food you love.” In a new social media post, she reveals that many people's misconceptions prevent them from achieving their weight loss goals.

She Used to Make Mistakes

“I say this with SO MUCH LOVE,” she writes. When I was so desperate to lose weight, I made a huge mistake. I decided to restrict the ‘bad’ foods, the ones I loved, and pushed myself down the rabbit hole of eating ‘clean’ only and overtraining.... LIKE SERIOUSLY🤯 Eating ‘Clean,’” she writes.

RELATED:The 60-Second Strength Test That Reveals Your True Fitness Age

She Ate Too Little and Ended Up at Her Breaking Point

“I thought that was the formula to get me where I needed to be, but instead, I ended up with breakouts, low in mood, hormonal imbalances, depression, and anxiety - I was a breaking point,” she continues.

She Started Viewing Food As Fuel

“Here’s the thing: there are no ‘good’ or ‘bad’ foods,” she says. “Food is fuel. Sure, eating high-protein, high-fiber foods does wonders for your body and energy, but your favorite treats are part of life too. So here’s exactly how I learned to enjoy the foods I love while still losing weight.”

Set Your Calorie and Protein Goals

Her first tip is setting your calorie and protein goals. “Aim for about 1 to 1.5 grams of protein per pound of body weight. This helps keep your body fueled and supports muscle growth and amazing for fat loss!” she writes.

RELATED:8 No-Equipment Moves That Build Strength Like Weight Training

Adopt an 80/20 Approach:

Next, adopt an 80/20 approach. “Let 80% of your diet be nutrient-dense and structured, and 20% be flexible. This way, you’re not depriving yourself of the foods that bring you joy!” she continues.

Structure Your Meals

Next, structure your meals. “Make breakfast, dinner, and tea the foundation of your day with at least 30 grams of protein and plenty of fiber. Add two high-volume snacks to keep you satisfied between meals - Don't just jump into a 500 kcal deficit! Maybe consider a 200 kcal deficit from your maintenance kcals to begin with and monitor over time,” she suggests.

Use Your Remaining Calories for Flexibility

Her last tip is to use your remaining calories for flexibility. “If you have, say, 200 extra calories after your planned meals and snacks, enjoy something like some crisps or a serving of low-calorie ice cream. These little indulgences literally kept me sane and on track. When I told myself I wasn’t allowed these things, I ended up binge eating or starving myself instead... I was stuck in a constant cycle of staying the same and feeling shit!” she says.

RELATED:5 Walking Techniques That Burn More Fat Than Running

Balance Is Key

The bottom line? “Remember, balance is key. Embrace the foods you love, plan smartly, and be kind to yourself...progress happens over time!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates autumnelle_nutrition
17 Foods a Clinical Nutritionist Buys Weekly for Maximum Energy
Copyright Autumn Bates/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.

You've been working out regularly, eating well, and initially saw promising results. But now you've hit a frustrating plateau. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance who shares tips with her 600,000 YouTube subscribers, this is a common issue she sees with clients. "It's usually at this point that they come to me," says Autumn. "What's interesting is it's not usually a really big, glaring, obvious thing that's holding most people back from achieving their goal, but pretty small, little tweaks." Let's explore these tiny habits that might be sabotaging your progress and the simple fixes to overcome them.

Problem 1: The Sneaky Sweet Tooth

Those small, seemingly insignificant sweet treats throughout your day could be the biggest culprit behind your weight loss plateau. Autumn explains that about 80% of the people she works with experience this exact issue.

"It's where they're eating very well, exercising, focused on protein, fat, and fiber, but then they might have a little bite of something," Autumn points out. Whether it's a small piece of candy at the office, a nightly peanut butter cup, or a handful of dried fruit after lunch—these tiny hits of sweetness add up when you're trying to break through a plateau.

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Solution 1: The Seven-Day Sugar Reset

First, determine if you're having sweets because you're genuinely hungry (which might mean you need to eat more at meals or increase protein intake) or if it's purely habitual. For sugar addiction, Autumn recommends "a clean slate by removing all forms of added sugar for at least seven days" to reset your taste buds.

"Our body gets used to the flavor of sweetness in a similar way we get used to caffeine," says Autumn. "The more consistently that we're having these really sweet flavors, the more that we need to have of it to get the same result." A seven-day reset breaks this cycle and reduces cravings naturally.

Problem 2: The Wind Down Paradox

After a long, stressful day, many of us unwind by watching TV. While this seems relaxing, it can easily turn into hours of screen time, pushing your bedtime later than intended.

"This means you're getting less sleep than your body needs," Autumn warns. "You have lower melatonin, which means the sleep you're getting is of poor quality." The results include increased sugar cravings the next day, elevated hunger hormones, and preferences for larger portion sizes—particularly around the midsection where stress hormone cortisol tends to deposit fat.

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Solution 2: The 30-Minute Screen Time Limit

Autumn suggests setting a strict time limit for evening screen time—ideally no more than 30 minutes. "Even setting just any type of time limit is a great place to start," she says.

Once you've reached your limit, switch to genuinely relaxing activities: "Do other things that wind you down like get ready for bed, take a shower, take a bath, go for a walk, or read a book." These alternatives promote better sleep quality, allowing your natural sleep hormone to rise and giving you longer, more restorative rest that supports weight management.

Problem 3: All-Day Caffeine Consumption

It's surprisingly easy to consume caffeine throughout the day—morning coffee, afternoon tea, and even chocolate as an evening treat. While some caffeine offers benefits for cognition and athletic performance, constant consumption disrupts your hormone balance.

"Too much coffee can make our cortisol go up," Autumn explains. When caffeine keeps cortisol elevated, it interrupts the natural rhythm where cortisol should dip in the evening to allow sleep hormones to rise, affecting both sleep quality and weight management.

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Solution 3: Morning-Only Caffeine Strategy

The solution is simple but effective: "Stick to no more than one to two cups of coffee or caffeinated drink and specifically have it in the morning when our cortisol levels are supposed to be higher," Autumn recommends.

This timing works with your body's natural rhythms and allows plenty of time for your system to process the caffeine before bedtime, regardless of whether you're a slow or fast caffeine metabolizer. The result is better hormone balance and improved sleep quality—both critical for breaking through weight loss plateaus.

Problem 4: Underestimating Protein Needs

Many people think they're consuming adequate protein but fall short of what's actually needed for weight loss. This deficiency has serious consequences for body composition and metabolism.

"When we have lower amounts of protein, it can cause our body to start to lose weight from our muscles as well," says Autumn. "This can be as high as 30 percent of our weight loss coming from our muscles." The result is a slower metabolism and difficulty maintaining progress—plus you're losing less fat despite the scale moving.

Solution 4: Visual Protein Measurement

Research suggests you need at least 1.2 grams of protein per kilogram of body weight to preserve muscle while losing weight, but your individual needs may be higher based on activity level.

Autumn's practical approach: "A little hack is to just a couple of times measure out your proteins that you typically are eating. If it's like fish or chicken or beef or yogurt, whatever it is, measure out the amount you would need at each meal just a couple of times." This creates a visual reference you can use moving forward without constant measuring, making high-protein eating sustainable.

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Problem 5: Weekend-Long Cheat Days

A common pattern is eating well Monday through Thursday, then going off-plan Friday through Sunday with pancakes, nachos, pizza, alcohol, and processed foods—effectively undoing half a week's progress.

"The biggest reason why I see people do this is because they're really tired of the clean food that they're eating during the week," Autumn explains. "They see those clean foods as more of a punishment rather than something that they truly enjoy," leading to weekend rebellion against bland "diet" meals.

Solution 5: Enjoyable Everyday Eating

The sustainable approach is to make your everyday meals delicious and satisfying. "Make sure that you're actually enjoying the food that you're eating during the week so that you can have the occasional treat meal," Autumn advises.

When your regular meals are both nutritious and enjoyable, you can indulge in a single treat meal (not entire days) without feeling deprived. "By the time it is the weekend, you'll be able to more consciously think about the treat that you want to have—something that maybe isn't as in line with your goals like a pizza, but also that you truly love and enjoy—and be able to balance it out with the other foods that also support your goals and taste great."