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āœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

6 Important Things You Should Consider Before Getting Breast Augmentation

Hereā€™s everything you need to know.

Dr. anna K. steve
By Dr. anna K. steveMar 14, 2024
Dr. anna K. steve
Dr. Anna Steve is a distinguished Plastic Surgeon with focused expertise in cosmetic breast surgery, encompassing ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
āœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

dr-anna-k-steve-md-3
annakstevemd/Instagram
Dr. anna K. steve
By Dr. anna K. steveMar 14, 2024
Dr. anna K. steve
Dr. Anna Steve is a distinguished Plastic Surgeon with focused expertise in cosmetic breast surgery, encompassing ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
āœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Fitness & Workouts

I'm a plastic surgeon sub-specializing in cosmetic breast surgery at Neinstein Plastic Surgery in New York City, so I know breast augmentation helps many women maintain a positive body image and self-esteem. Many women seeking breast augmentation describe the decision as something they have been considering since they hit puberty. In these cases, women describe ā€œfeeling like they waited forever for their breasts to develop, but they never did.ā€ Many women still want to be able to fill out the same tops and bathing suits after their breast enhancement but with more shape and volume. Others seek a volume that will provide more balance to their frame, or enhance their femininity.

"While from the outside breast augmentation or breast enhancement surgery may seem frivolous or pure vanity, what if you put it through the lens of harmonizing the body," says Dr Ryan Neinstein of Neinstein Plastic Surgery. "Many patients seeking breast surgery are not looking for some audacious change to change the way the world perceives them; they are utilizing modern medicine to seek a balancing of their body. Many women want to establish the mind-body connection that is disconnected with their breast. In essence they feel as though something is missing and they are looking for options to balance that mind body connection."

He adds: "When we see our patients post-operatively they donā€™t say 'I love my big boobs,' they say 'I feel complete now.' This insight from our patients has helped us evolve as surgeons and doctors to really understand the psychological nuances that go into cosmetic surgery. Quality of life is an important medical and life metric that we are proud to be able to help people with."

Women also seek breast augmentation as a restorative procedure post- breastfeeding and pregnancy. In these cases, postpartum mothers are left with frustrating lack of volume, deflation, and loose skin. No amount of diet and exercise can restore the effects of pregnancy and breastfeeding to the breast and they often feel like they donā€™t recognize their own body. Women in this category often seek implants to rejuvenate their look and reclaim their post- pregnancy bodies. Here are 6 important things you should consider before getting breast augmentation.

First, Find the Right Surgeon

Doctor,,Patient,hospital,medical,healthShutterstock

Finding the right surgeon is an important step. Most importantly, you want to ensure you choose a board certified physician who practices in an accredited facility. Itā€™s also essential to choose someone who performs breast augmentation on a regular basis. Many plastic surgeons sub-specialize in specific area. Choosing someone who sub-specializes in cosmetic breast surgery helps ensure you select someone with extensive experience in breast enhancement.

It is equally important to select someone whose aesthetic outcomes match your cosmetic goals. Many surgeons have their own style, which can be tailored to individual patient requests but will be evident in their before and after photos. Women seeking breast augmentation in NYC often have desires for smaller volume enhancements that provide more natural-looking results than are traditionally associated with breast augmentation (think Kendall Jenner vs Dolly Parton)

Lastly, itā€™s essential to choose a surgeon that you connect well with during the consultation process. Surgery can be scary, and it is important to find someone you trust and feel comfortable guiding you though all stages of the surgery and recovery process.

Related: Iā€™m a Doctor Who Lost 100 Pounds and Here are 5 Things I Would Always Do

Option One: Implant and Fat Transfer

Plastic Surgeon,Consultation,Breast ImplantsShutterstock

The most common way to achieve the most customized, natural- looking results is combining breast augmentation with an implant and fat transfer. The breast implant provides structure and shape to the breast (giving you the ability to bra-less and maintain a perky shape), while the fat transfer provides natural volume, to hide visible borders of the implants and soften aesthetic lines.

In these cases, a gummy bear (silicone) implant is placed through a small incision tucked into the braline. The implant can be placed above or below the muscle (depending on how much of your own breast tissue is present). Next, liposuction techniques are used to remove fat from stubborn areas elsewhere in the body. This fat can be taken from any area, including the thighs, waist, abdomen, arms, or legs. This fat is then transferred over the implant to add natural volume that hides visible borders of the implant, softening aesthetic lines.

Option Two: Saline Implant

Doctor,Holds,Silicone,Implant,In,Gloves.,Breast,Enlargement,Surgery,SalineShutterstock

Breast augmentation can also be performed with a saline implant. Saline implants have a higher risk of visible rippling, so are generally placed below the muscle and are best combined with fat transfer in thin women with little of their own breast tissue.

Option Three: Fat Transfer Only (Less Common)

Surgery,Nurse,Hand,Taking,Surgical,Instrument,For,Group,Of,Surgeons,AtShutterstock

Less commonly, breast enhancement is performed with fat transfer only (no implant). This creates a very different aesthetic than breast enhancement with an implant. Because fat transfer does not have the same structure as an implant, enhancement with fat transfer alone achieves an even more subtle, natural- looking result. Fat transfer alone is typically not the best option for postpartum women with goals to improve volume to the upper portion of the breast (upper pole volume). Volume restoration to the upper part of the breast is best achieved with an implant.

Common Mistake to Avoid When Considering Breast Augmentation

dr-anna-k-steve-md-3annakstevemd/Instagram

One of the most common mistakes is choosing implant size because you like how a specific volume looks on someone else. The same size and shape of implant can look VERY different on two women with two different frames. Therefore, if you love the way your friend looks and she has 295cc implants, that doesnā€™t mean 295cc will be the right size to achieve your goals.

Related: 9 Ways to Eat to Look Like a Cover Model

Communicate Your Goals Clearly

,Doctor,Hospital,medical, dr, happyShutterstock

Communicating your goals well is essential to achieving your desired aesthetic outcomes. If you love the way a breast enhancement looks on any particular individual (a friend, a celebrity, an influencer, or a previous patientā€™s before and after) saving those photos and taking them with you to your consultation will provide an excellent visual communication tool for you to discuss your desired results with your plastic surgeon. Similarly, if there are any photos of aesthetics that you DONā€™T like, these can be equally helpful to guide implant selection during your sizing appointment.

šŸ’ŖšŸ”„Body Booster: For breast enhancement ensure your surgeon is board-certified, experienced in breast augmentation, and works in an accredited facility.

Dr. Anna K. Steve is a distinguished Plastic Surgeon with focused expertise in cosmetic breast surgery at Neinstein Plastic Surgery

More For You

Fitness & Workouts

6 Important Things You Should Consider Before Getting Breast Augmentation

dr-anna-k-steve-md-3
annakstevemd/Instagram
Dr. anna K. steve
By Dr. anna K. steveMar 14, 2024
Dr. anna K. steve
Dr. Anna Steve is a distinguished Plastic Surgeon with focused expertise in cosmetic breast surgery, encompassing ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
āœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I'm a plastic surgeon sub-specializing in cosmetic breast surgery at Neinstein Plastic Surgery in New York City, so I know breast augmentation helps many women maintain a positive body image and self-esteem. Many women seeking breast augmentation describe the decision as something they have been considering since they hit puberty. In these cases, women describe ā€œfeeling like they waited forever for their breasts to develop, but they never did.ā€ Many women still want to be able to fill out the same tops and bathing suits after their breast enhancement but with more shape and volume. Others seek a volume that will provide more balance to their frame, or enhance their femininity.

"While from the outside breast augmentation or breast enhancement surgery may seem frivolous or pure vanity, what if you put it through the lens of harmonizing the body," says Dr Ryan Neinstein of Neinstein Plastic Surgery. "Many patients seeking breast surgery are not looking for some audacious change to change the way the world perceives them; they are utilizing modern medicine to seek a balancing of their body. Many women want to establish the mind-body connection that is disconnected with their breast. In essence they feel as though something is missing and they are looking for options to balance that mind body connection."

He adds: "When we see our patients post-operatively they donā€™t say 'I love my big boobs,' they say 'I feel complete now.' This insight from our patients has helped us evolve as surgeons and doctors to really understand the psychological nuances that go into cosmetic surgery. Quality of life is an important medical and life metric that we are proud to be able to help people with."

Women also seek breast augmentation as a restorative procedure post- breastfeeding and pregnancy. In these cases, postpartum mothers are left with frustrating lack of volume, deflation, and loose skin. No amount of diet and exercise can restore the effects of pregnancy and breastfeeding to the breast and they often feel like they donā€™t recognize their own body. Women in this category often seek implants to rejuvenate their look and reclaim their post- pregnancy bodies. Here are 6 important things you should consider before getting breast augmentation.

First, Find the Right Surgeon

Doctor,,Patient,hospital,medical,healthShutterstock

Finding the right surgeon is an important step. Most importantly, you want to ensure you choose a board certified physician who practices in an accredited facility. Itā€™s also essential to choose someone who performs breast augmentation on a regular basis. Many plastic surgeons sub-specialize in specific area. Choosing someone who sub-specializes in cosmetic breast surgery helps ensure you select someone with extensive experience in breast enhancement.

It is equally important to select someone whose aesthetic outcomes match your cosmetic goals. Many surgeons have their own style, which can be tailored to individual patient requests but will be evident in their before and after photos. Women seeking breast augmentation in NYC often have desires for smaller volume enhancements that provide more natural-looking results than are traditionally associated with breast augmentation (think Kendall Jenner vs Dolly Parton)

Lastly, itā€™s essential to choose a surgeon that you connect well with during the consultation process. Surgery can be scary, and it is important to find someone you trust and feel comfortable guiding you though all stages of the surgery and recovery process.

Related: Iā€™m a Doctor Who Lost 100 Pounds and Here are 5 Things I Would Always Do

Option One: Implant and Fat Transfer

Plastic Surgeon,Consultation,Breast ImplantsShutterstock

The most common way to achieve the most customized, natural- looking results is combining breast augmentation with an implant and fat transfer. The breast implant provides structure and shape to the breast (giving you the ability to bra-less and maintain a perky shape), while the fat transfer provides natural volume, to hide visible borders of the implants and soften aesthetic lines.

In these cases, a gummy bear (silicone) implant is placed through a small incision tucked into the braline. The implant can be placed above or below the muscle (depending on how much of your own breast tissue is present). Next, liposuction techniques are used to remove fat from stubborn areas elsewhere in the body. This fat can be taken from any area, including the thighs, waist, abdomen, arms, or legs. This fat is then transferred over the implant to add natural volume that hides visible borders of the implant, softening aesthetic lines.

Option Two: Saline Implant

Doctor,Holds,Silicone,Implant,In,Gloves.,Breast,Enlargement,Surgery,SalineShutterstock

Breast augmentation can also be performed with a saline implant. Saline implants have a higher risk of visible rippling, so are generally placed below the muscle and are best combined with fat transfer in thin women with little of their own breast tissue.

Option Three: Fat Transfer Only (Less Common)

Surgery,Nurse,Hand,Taking,Surgical,Instrument,For,Group,Of,Surgeons,AtShutterstock

Less commonly, breast enhancement is performed with fat transfer only (no implant). This creates a very different aesthetic than breast enhancement with an implant. Because fat transfer does not have the same structure as an implant, enhancement with fat transfer alone achieves an even more subtle, natural- looking result. Fat transfer alone is typically not the best option for postpartum women with goals to improve volume to the upper portion of the breast (upper pole volume). Volume restoration to the upper part of the breast is best achieved with an implant.

Common Mistake to Avoid When Considering Breast Augmentation

dr-anna-k-steve-md-3annakstevemd/Instagram

One of the most common mistakes is choosing implant size because you like how a specific volume looks on someone else. The same size and shape of implant can look VERY different on two women with two different frames. Therefore, if you love the way your friend looks and she has 295cc implants, that doesnā€™t mean 295cc will be the right size to achieve your goals.

Related: 9 Ways to Eat to Look Like a Cover Model

Communicate Your Goals Clearly

,Doctor,Hospital,medical, dr, happyShutterstock

Communicating your goals well is essential to achieving your desired aesthetic outcomes. If you love the way a breast enhancement looks on any particular individual (a friend, a celebrity, an influencer, or a previous patientā€™s before and after) saving those photos and taking them with you to your consultation will provide an excellent visual communication tool for you to discuss your desired results with your plastic surgeon. Similarly, if there are any photos of aesthetics that you DONā€™T like, these can be equally helpful to guide implant selection during your sizing appointment.

šŸ’ŖšŸ”„Body Booster: For breast enhancement ensure your surgeon is board-certified, experienced in breast augmentation, and works in an accredited facility.

Dr. Anna K. Steve is a distinguished Plastic Surgeon with focused expertise in cosmetic breast surgery at Neinstein Plastic Surgery
Fitness & Workouts

12 Steps to Sculpt the Ultimate Chest

Young attractive woman with curly hair doing cable fly exercise in lunge position in modern bright fitness center. Toned image.
Shutterstock
John Kally
By John KallyMay 21, 2024
John Kally
John Kally is a Nutritionist and Coach with five years of experience as a Nutritional Therapy Practitioner and over a decade of experience in the gym.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
āœ“Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Since fitness culture's inception, a sculpted chest has always been a badge of honor. With a quick glance, even the most untrained eye could tell who does and doesnā€™t lift just by the shape of someone's pecs. A well-developed chest comes from proper training, which means youā€™ll get stronger in some of the most important movements. The main muscles used when targeting the chest are the pec major, minor, and, to a lesser extent, the deltoid. These muscles work together to create adduction, or bringing your arms towards the centerline of the body, and also are responsible for flexion, bringing your arm forward from your body. Here are 12 essential steps to sculpt the ultimate chest.

1. Really Feel It

Fitness,,Sport,Happy,Couple,,Earphones,running,jogging,beach,ocean,sea,fitness,exercise,absShutterstock

Learn to feel your chest; now that you understand what the muscles of the chest do, try to focus on the sensation of them working during chest exercises.

Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works

2. Visualize

,Muscular,Man,Working,Out,Hard,At,Gym.Training,chestShutterstock

Visualize the muscles of your chest moving during the concentric and eccentric portions of the movement to deepen your mind-muscle connection.

3. Warm Up With a Light Weight

Female,Personal,Trainer,Lift,Dumbells,weights,gym,workout, weightsShutterstock

Always ensure youā€™re properly warmed up before getting to working sets of chest exercises. I would advise against any deep stretching before training chest and instead advocate for 2-3 warm-up sets of the intended exercises with much lower weight and higher reps than what you actually intend to do. So warm up with a light weight and high reps to feel the burn in your chest before moving on to working sets.

4. Use an Appropriate Amount of Weight

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

Use an appropriate amount of weight, something that allows you to feel in control of the weight for the entirety of the movement.

5. Use This Combo

Mature,Man,In,Gym,Exercising,On,The,Bench,PressShutterstock

Always combine a fly motion with a press motion on days when you're training your chest; this ensures that your chest is being worked through both ranges of motion for which it is responsible.

Related: How I Went From 3XL to XS and Lost 120 Pounds Naturally

6. Alternate

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

Alternate weekly with which motion you start withā€”for example week one you can start with cable flys then bench press, the following week start with bench press and then do cable flys.

7. Experiment

,,Work,Out,Gym,Training,Using,T-bar, Landmine, PressShutterstock

Experiment with different exercises, use different machines, try different bench angles, and practice using both a barbell and dumbbell.

8. My Top 3 Movements

Man,Doing,Cable,Fly,Exercise,In,GymShutterstock

After experimenting for years with different exercises, Iā€™ve found that the top 3 movements that offer the biggest return for sculpting my chest are dips, incline bench, and cable flies. Dips are great as a bodyweight exercise and even better when you start adding weight to them, theyā€™re touted as being especially good at sculpting the lower part of the pec but for me they hit the entire muscle, and they hit it hard. An incline bench, especially with a barbell, has always been a favorite of mine. The stretch I get at the bottom of the movement is better than any of the benching alternatives. Finally, standing flys using a cable system, Iā€™ve tried every position available on cable pulley machines, top to bottom, and have found the best one for me is the setting that would be closest to my middle finger if I stood in the middle with my arms outstretched and palms facing forward. No other movement comes close to the control offered by these when targeting the chest.

Related: 12 Ways to Turn Your Dadbod Into a Fit Bod

9. Avoid These Mistakes

shutterstock 2325600713Shutterstock

The most common mistakes one might run into when training chest is sacrificing form to move more weight and allowing the secondary muscles to take control of the movement. Form is key not only in regards to safety but also for proper chest sculpting. While the former is self-explanatory, the latter ties into my previous point of establishing the mind-muscle connection with the chest. For longer than I liked to admit, when I just started lifting, I was doing chest exercises and only really utilizing secondary muscles like the triceps and shoulders. Developing that connection truly is step #1 in chest sculpting.

10. Protein Up

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Make sure that youā€™re consuming an adequate amount of protein to allow your muscles to recover from training session to training session properly. While itā€™s normally advocated to eat a minimum of 1g per 1lb of body mass, itā€™s certainly easier said than done. At minimum, shoot for 100gs of protein as a male and 80gs as a female, donā€™t stop there, if you have the opportunity to have more do so, but also donā€™t get hung up on thinking you need so much. As long as you have adequate nutrition throughout the day youā€™ll be making progress like anyone else.

11. Track Your Progress

Counting,Calories,Table,calculator,health,weight,eggsShutterstock

While tedious, tracking the weight used and the number of sets and reps you achieve during a workout is, without a doubt, the most effective way of tracking your progress. Although Iā€™ve personally opted for a pen-and-paper route in the past, nothing is worse than opening your gym bag to realize youā€™ve lost your gym log. Simply using my phone has been my current strategy. Tracking also allows you to visualize your progress better and can be a useful tool when you inevitably hit a plateau. Life canā€™t always be without its road bumps and the gym is no different, but seeing trends in your progress will allow you to approach your next session better. The easiest way to deal with a plateau is to back down with the weight and try to hit more reps, doing this for 2-3 sessions and then attempting more than your previous best.

Related: Top 10 Superfoods Every Man Should Eat for the Best Body

12. Final Word From the Trainer

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Everyoneā€™s body is different. The worst thing you could do is get disheartened because something that worked for someone else doesnā€™t work for you. Experiment with angles of exercises and different hand placements and focus on truly feeling your chest, even if it comes at the expense of using less weight. Iā€™ve struggled with developing my chest for years, but once that light bulb went off, I was seeing more visible progress in months than I did in years.

John Kally is a Nutritionist and Coach with five years of experience as a Nutritional Therapy Practitioner and over a decade of experience in the gym.

Nutrition & Diet

Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Mindy_in_Oregon7
Copyright Mindy in Oregon/YouTube
Christopher Roback
By Christopher RobackDec 06, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
āœ“Evidence-Based

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

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

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

We've all tried different ways to lose weight, often feeling frustrated when results don't match our efforts. When medication wasn't working for Mindy, a stepmom from Oregon, she decided to try Mounjaro. Now, after seven months on the medication, she's sharing her complete experience ā€“ from managing side effects to achieving real results ā€“ to help others make informed decisions about their own journey.

After finding limited success with phentermine, Mindy discovered Mounjaro through coworkers who were seeing results. Her candid account covers everything from practical injection tips to managing side effects. Here's what she learned during her seven-month journey to losing 25 pounds.

Getting Started: The First Steps

"My doctor stopped me using phentermine since I wasn't really losing weight on it," Mindy explains in her post. After seeing others' success, she inquired about Mounjaro. "Luckily through my hospital job, there was no prior authorization needed and it was a $10 copay for a month's supply." She started at the lowest dose of 0.5mg weekly injections, later increasing to 2.5mg, and eventually to 7.5mg.

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

Key Tip: Managing the Side Effects

Young woman sitting on the bed with hard stomach pain.Shutterstock

The transition wasn't always smooth. "The worst of it was nausea and vomiting, wanting to vomit all the time," Mindy reveals. She experienced "vomiting, diarrhea, decreased appetite, heartburn, bloating, belching, constipation, fatigue, hypoglycemia." Her solution? "I had to ask for an anti-nausea medication, which was a lifesaver." The generic Zofran (ondansetron) helped significantly: "It's just a little small tablet that you put under your tongue and it dissolves and it stops you from wanting to throw up."

Essential Guide: How to Do the Injections

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in handShutterstock

"I had never injected myself with anything ever before. This was kind of scary for me," Mindy shares. Her key advice: "You're supposed to take the needle side and gently lay it on the skin." She warns against common mistakes: "Instead of putting it flush to your arm and just lightly, he decided to push down into the fat... it was really painful because you're not supposed to put it that deep."

Understanding Appetite Changes

woman by the open refrigerator at nightShutterstock

The impact on appetite was immediate: "You just immediately after your injection, your appetite decreases later that day," Mindy notes. "You don't have the cravings you would once have... my normal sugar cravings, my craving for ice cream, I'm just like whatever." However, she emphasizes the importance of maintaining some food intake: "I kind of told myself, I better. I got to eat something. I don't want to go into that whole, your body's going to think you're starving mode."

RELATED: Coach Reveals Why You Will Never Burn Fat Until You Get These 4 Habits Right

Smart Meal Planning Tips

A close up of soft boiled eggsShutterstock

Mindy adapted her eating habits to work with the medication: "When I was working, I would bring a lunch. It was just really small ā€“ three boiled eggs, little bit of salt and a yogurt and maybe some crackers if I needed it." She noticed evening appetite changes: "Come dinnertime, I don't care what we eat, I don't care how much I eat. I'm not usually hungry."

The Results Timeline

Weight scale 120 kilogramShutterstock

"In seven months, I've lost 25 pounds," Mindy reports. Breaking down her progress, she shares: "I had lost 16 pounds in three months, which I was so grateful for. I wasn't watching the scale at all... I knew that was just going to worry me more and just freak me out."

Creating New Habits

ice-creamShutterstock

To manage cravings and stay occupied, Mindy found creative alternatives: "I design coloring books and I sell them on Amazon. It's so fun. If I'm really into the coloring book that I'm doing, I don't even want to stop to find sweets." This replaced her previous routine of "having ice cream on the couch watching YouTube videos."

Long-Term Success Strategy

,Doctor,Hospital,medical, dr, happyShutterstock

For sustainable results, Mindy's doctor suggested "taking one shot every other two weeks because of the bad side effects." She found that while exercise wasn't essential for her weight loss, her doctor noted that "it would probably have been a lot more" with regular physical activity. She discovered The Body Project on YouTube, appreciating that "there's super beginner level... he takes breaks, acting like he needs a break, but he really doesn't."

What Is Mounjaro?

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

As obesity nursing specialist Karen Schulz, MSN, CNS, explains, "We're at an exciting time in medical history. Medications are quickly becoming available that change the metabolic pathways that keep people with obesity from achieving a healthy weight." Mounjaro (generic name tirzepatide) is an injectable medication that works by targeting two hormones: GLP-1 and glucose-dependent insulinotropic polypeptide. "At its core, Mounjaro changes how your body reacts to food," Schulz notes. "It makes you fuller faster and alters your blood sugar levels."

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

Benefits Beyond Weight Loss

Fat man and woman holding their big belly waistline sitting on the bed suffering from extra weight. Couple heavy body size worry problem bad healthy in the bedroom.Overweight loss unhealthy concept.Shutterstock

Research shows impressive results with Mounjaro. In a study of more than 2,500 adults with obesity, people taking 5 milligrams of Mounjaro for 72 weeks lost 15% of their body weight on average. Higher doses led to even more weight loss. As Schulz emphasizes, "When you see a medication have these impressive weight loss effects, it only makes sense to prescribe them to treat the disease of obesity. Obesity is one of the most common chronic conditions in the United States. And it causes a cascade of health problems for people. Medications like Mounjaro are a game-changer to help people live healthier lives."

Understanding Potential Side Effects

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

As Mindy's experience shows, side effects can be significant but manageable. Common side effects include nausea, vomiting, diarrhea, decreased appetite, heartburn, bloating, and fatigue. However, working with your doctor to manage these effects, such as getting anti-nausea medication when needed, can make the journey more comfortable. It's important to note that side effects often increase with higher doses, so careful monitoring with your healthcare provider is essential.

Is Mounjaro Right for You?

Close up of a female doctor filling up an application form while consulting patientShutterstock

"Mounjaro and similar medications are long-term treatments. When you stop taking the medication, it's likely you'll regain any lost weight," Schulz explains. It's not meant for people looking to lose a few pounds quickly. Instead, it's designed for those living with obesity or diabetes who haven't found success with diet and exercise alone. The medication works best when combined with lifestyle changes, as Mindy's story demonstrates.

What You Should Know Before Starting

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

Mounjaro requires a prescription and regular medical supervision. While it's FDA-approved for Type 2 diabetes, many doctors prescribe it "off-label" for weight loss. The medication is part of a long-term treatment plan, not a quick fix. Cost and insurance coverage can vary significantly, so it's important to check with your insurance provider. As Mindy's experience shows, success often comes from combining the medication with sustainable lifestyle changes and having realistic expectations about both results and side effects.

RELATED: Lindsay Lohan Flaunts Washboard Abs: Hereā€™s Her ā€œLittle Secretā€ to Looking Great at 38

What You Should Know Before Starting

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

The key takeaway from both medical experts and real experiences like Mindy's is that Mounjaro can be an effective tool for weight loss when used appropriately and under proper medical supervision. While it requires commitment and patience, the results can be significant for those who are good candidates for the medication. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 81 Pounds in a Year and This is What Changed in My Body

Caroline_carolineefitness25
carolineefitness25/TikTok
Leah Groth
By Leah GrothJun 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
āœ“Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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Sometimes, people focus so much on losing weight that they donā€™t even think about what happens after. Caroline Mabeus (@carolineefitness25) is a social media influencer and weight loss warrior who has lost over 80 pounds ā€œnaturally,ā€ sharing her health journey with her hundreds of thousands of followers. ā€œI lost 81 pounds in one year. And I'm gonna tell you things that happen when you lose 81 pounds that nobody tells you,ā€ she says at the start of the TikTok clip.

You Will Look Like a Different Person

@carolineefitness25

What its like to lose 81 lbs #weightloss #howtoloseweight #weightlossmotivation #highprotein #weightlosstiktok #fatlosstips #caloriedeficit #portioncontrol #fitness #fittok #100lbsdown #weightlossprogress #fatlosstips #fitness #losingweight #weightlosstransformation

ā€œFirst of all, nobody tells you you're gonna look like a totally different person,ā€ Caroline reveals. ā€œThe amount of people that tell me that they don't recognize me now at 118 pounds versus 200 pounds is insane.ā€

You Will Have Loose Skin

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ā€œYou cannot control the loose skin. You're gonna get loose skin. It's inevitable,ā€ Caroline continues. ā€œI don't have a ton, but you can't beat yourself up about it because you can't change it. There is nothing you can do to prevent it.ā€

You Will Gain Confidence

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ā€œI'm the most confident I've ever been,ā€ Carolina says. ā€œIt doesn't mean I don't have loose skin, it doesn't mean I have a perfect body, but weight loss has given me confidence that I didn't even know existed.ā€

Your Voice Will Change

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ā€œMy voice is completely different, less breathy,ā€ Caroline says. She adds that she isnā€™t out of breath like she used to be ā€œwhen I walk up and down the stairs.ā€

Your Breasts Might Be Saggy

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ā€œShaving my armpits is weird,ā€ she says, noting that they ā€œgo in,ā€ she says. ā€œMy tits are saggy, and that's okay. They're literally the majority of my loose skin.ā€

You Will See Parts of Your Body You Never Saw

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ā€œBeing able to seeā€ part of your body you never saw is game-changing, she says. ā€œHaving a stomach in the way and never being able to be the weirdest thing in the entire world.ā€

RELATED: 15 Proven Strategies to Drop 2 Pounds a Week with Minimal Effort

You Will Fit Into Small Clothes

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A great change? Going clothes shopping. ā€œIt will never get old,ā€ she reveals. ā€œTrying on small clothes and having them fit you.ā€

People Will ā€œHate On Youā€

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ā€œYou're gonna get so much love and so much support on your weight loss journey, but you will also have people who are gonna hate on you,ā€ she continues. ā€œPeople are gonna hate on you at your heaviest, and they're gonna hate on you after you succeed and lose the weight too.ā€

Your Skin Might Break Out

You also might experience skin problems. ā€œMy hormones are balancing, and I have acne. See that bad boy right there? Yeah,ā€ she says. Body temperature fluctuations are also likely, according to Caroline. ā€œI'm cold 24/7,ā€ she reveals in the clip.

RELATED: 8 Steps I Used to Stop Sugar Addiction and Drop 30 Pounds

It Might Hurt to Sit

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It might hurt to sit, she continues. ā€œI can feel my tailbone when I sit,ā€ she says. ā€œIt scared me the first time I felt it because I have never felt it.ā€

You Will Notice ā€œRandom Bonesā€

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ā€œSame thing with collarbone and random bones,ā€ Caroline says. ā€œI'm like, what is that? Is that supposed to be there? Yes, it is. It's your bone.ā€

You Will ā€œGlow and Thriveā€

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Caroline adds that there are so many mental health benefits. ā€œYou are going to glow and thrive and be so happy, and you're going to be so grateful for the journey,ā€ she says.

However, You Will Also Experience Negativity

Caroline admits that ā€œit's going to be hard,ā€ she says. ā€œIt's hard at my lowest weight. Even now, when dealing with some of the comments people have to say, telling me that I'm too skinny or that I looked better before,ā€ she explains.

RELATED: 15 Simple Tricks to Shed 10 Pounds Every Month Without Strict Dieting

You Will Be Happier Than Ever

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ā€œI still have bad days, and I'm still, you know, trying to get to know this new body,ā€ Caroline admits. There are times I don't recognize myself. But most importantly, I've never been as happy or as confident as I am now.ā€ And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

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Alek Korab
By Alek KorabOct 13, 2024
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Are you tired of feeling self-conscious about your midsection? You're not alone. Many of us struggle with stubborn belly fat, but the good news is that surgery isn't your only option. Anthony Youn, M.D. F.A.C.S, a board-certified plastic surgeon known as "America's Holistic Plastic Surgeon," offers insights on achieving a flatter tummy without going under the knife. Combined with expert scientific perspectives, these strategies aim to help you build a healthier, more confident you.

Understanding Belly Fat: The Hidden Danger

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

Before diving into solutions, it's crucial to understand what we're dealing with. Belly fat, also known as visceral fat, is more than just a cosmetic concern. According to WebMD, "The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers." This underscores the importance of addressing belly fat not just for aesthetic reasons but for overall health.

Measuring Your Risk

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

How do you know if you have too much belly fat? WebMD provides a simple method: "To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much." If you fall into this category, it's time to take action.

Embrace a Low-Carb, Nutrient-Rich Diet

In his viral post, Dr. Youn emphasizes the importance of diet in achieving a flat tummy. "The first thing you need to do is change your diet," he advises. A low-carb approach can be particularly effective. "I recommend a low-carb diet, not necessarily keto, but definitely lower in carbs," says Dr. Youn. He adds, "Cut out the processed foods, cut out the junk food, cut out the fast food."

While WebMD doesn't recommend a specific "belly fat diet," they do emphasize the importance of a balanced, nutrient-rich diet low in processed foods and high in fruits, vegetables, lean proteins, and whole grains. This aligns well with Dr. Youn's advice for a healthier eating pattern.

Incorporate Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

Another strategy Dr. Youn recommends is intermittent fasting. "I'm a big proponent of intermittent fasting," he states. This approach involves limiting your eating to specific time windows, which can help reduce overall calorie intake and improve metabolic health. Dr. Youn suggests starting with a 12-hour fast and gradually increasing to 16 hours if comfortable. He explains, "Start with 12 hours between dinner and breakfast the next day, and then you can increase that to 16 hours."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Stay Hydrated and Detoxify

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Proper hydration is crucial for a flat tummy. Dr. Youn advises, "Drink lots of water." Adequate water intake can help flush out toxins, reduce bloating, and support overall digestive health. He specifically recommends, "Add some lemon to [your water]. Lemon is a great detoxifier." Aim for at least eight glasses of water per day to support your flat tummy goals.

Focus on Core-Strengthening Exercises

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While diet plays a significant role, exercise is also essential. Dr. Youn recommends incorporating core-strengthening exercises into your routine. "Focus on exercises that target your core," he suggests. This includes exercises like planks, crunches, and Russian twists.

WebMD supports this approach, stating, "Even if belly fat runs in your family, you can overcome your genes with the right diet and enough exercise." Regular core workouts can help tone your abdominal muscles, improve posture, and contribute to a flatter-looking tummy.

RELATED:31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Manage Stress Levels

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Stress can significantly impact your waistline. Dr. Youn notes, "Stress causes the release of cortisol, which can increase abdominal fat." To combat this, he recommends stress-reduction techniques such as meditation, yoga, or deep breathing exercises. Taking time to relax and unwind can not only improve your mental health but also contribute to a flatter tummy.

Prioritize Quality Sleep

Young woman waking up in the morning in the bed in the bedroomShutterstock

Quality sleep is often overlooked in the quest for a flat tummy. Dr. Youn emphasizes the importance of adequate rest, stating, "Make sure you're getting enough sleep."

WebMD echoes this advice, explaining, "Too little shut-eye could be part of the reason you've gained weight. Your body makes hormones that make you feel full. Lack of slumber can make them less effective." Aim for 7-9 hours of quality sleep each night to support your flat tummy goals and overall health.

Consider Supplements Wisely

Selective focus of wrinkled hands of a senior woman holding fish oil or omega-3 supplement capsule.Shutterstock

While not a magic solution, certain supplements may support your efforts. Dr. Youn suggests, "You might want to consider taking a probiotic." Probiotics can help improve gut health, potentially reducing bloating and supporting overall digestive function. He also mentions, "There are some supplements out there that can help reduce bloating." However, he cautions, "I'm not a huge fan of fat burners... a lot of those contain stimulants." Always consult with a healthcare professional before starting any new supplement regimen.

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Be Patient and Consistent

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Losing belly fat is a process that requires time and consistency. As Dr. Youn emphasizes, "It's not going to happen overnight, but if you do these things, I guarantee you're going to see results."

WebMD doesn't provide a specific timeframe for losing belly fat, as it can differ significantly from person to person. Factors such as starting weight, diet, exercise routine, and genetics all play a role. The key is to focus on sustainable, healthy habits rather than quick fixes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

9 Steps a Weight Loss Expert Recommends to Melt Belly Fat Naturally

Mei Notes For Wellness
Copyright Notes For Wellness/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
āœ“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.

Struggling with stubborn belly fat can feel like an endless battle. You try cutting calories, exhausting yourself with workouts, and still that midsection won't budge. Health coachMei knows this frustration firsthand. After years of trial and error, she developed what she calls the "belly fat breakthrough pyramid" ā€“ a step-by-step approach that addresses the real causes of stubborn weight. Follow these nine proven steps to finally see results without extreme diets or grueling exercise routines.

Step 1: Boost Your Fiber Intake

Fiber is your most powerful ally against the blood sugar spikes that lead to fat storage. When you eat high-carb foods without fiber, your insulin levels surge and your body immediately stores that excess as belly fat.

"When you eat something high in carbohydrates without fiber, like fries, your blood sugar spikes and your body stores that excess as belly fat," Mei explains in her post. "But if you eat something like carrots full of fiber, it slows down the absorption and keeps your fat storage hormone insulin low."

Make this practical by swapping refined carbs for fiber-rich alternatives whenever possibleā€”choose whole fruits instead of juice, beans instead of white rice, and vegetables with every meal.

Step 2: Swap Bad Fats for Good Ones

The moment olive oil is poured into a glass bowl set against a wooden backgroundā€‹Olive OilShutterstock

The type of fat you consume directly impacts whether your body stores or burns fat, particularly around your midsection.

"Inflammatory fats like canola, corn, soybean, sunflower oil are hidden in many packaged foods and they are like toxins," Mei warns. "And guess where your body stores the toxins? Right in your belly fat."

Replace these problematic oils with healthier alternatives like extra virgin olive oil, avocado oil, coconut oil, or ghee in your cooking and food preparation for better metabolic health.

Step 3: Time Your Meals Strategically

Smart watch on the woman's handā€‹It's Now Part Of My LifeShutterstock

When you eat matters almost as much as what you eat. By condensing your eating window, you can keep insulin levels lower throughout the day and enhance your body's natural fat-burning capabilities.

"You don't have to go extreme, just stay consistent," Mei advises. "If you are new to fasting, take it slow. Gradually expand your fasting window."

Start with a 12-hour overnight fast (e.g., 8 PM to 8 AM) and slowly work your way up as your body adjusts. Mei also recommends being careful with your first meal: "Be mindful when you break your fast, avoid sugary or processed meals to keep your hormones in balance."

Step 4: Upgrade Your Carbohydrate Choices

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentilsā€‹Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Once you've mastered the first three steps, it's time to refine your carbohydrate intake. This doesn't mean eliminating carbs completely, just choosing better sources that work with your metabolism rather than against it.

"Swap out bread, swap out cookies for complex carbohydrates," Mei suggests. "Things like sweet potatoes, lentils, beans. And if you want to go lower, focus on berries, green apples. This keeps your blood sugar stable."

These carbohydrate sources provide sustainable energy without the dramatic blood sugar fluctuations that contribute to belly fat storage.

Step 5: Make Protein Your Priority

Fresh salmon with spicesā€‹SalmonShutterstock

Protein is the foundation of a lean physique because it supports muscle growth, and muscle tissue continuously burns calories even when you're completely at rest.

"Protein builds muscle and muscles burn more fat even when you rest," Mei emphasizes. "More muscles means high metabolism. Simple."

Include quality protein sources with every mealā€”eggs, lean meats, fish, legumes, or plant-based options like tempeh or tofu all help support muscle maintenance and growth.

Step 6: Eliminate Hidden Fat-Promoting Toxins

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.12 Surefire Ways to Lose Abdominal Fat, Say ExpertsShutterstock

Many people don't realize that certain environmental factors can directly interfere with weight management by disrupting hormone balance.

"Watch out for hidden toxins called obesogens," Mei cautions. "They hide in plastic, pesticides, and even personal care products. These toxins encourage fat storage, especially around your belly."

Make easy swaps like avoiding plastic food containers, buying organic when possible, and washing your produce thoroughly to minimize exposure to these fat-promoting compounds.

Step 7: Move to Manage Stress Hormones

Silhouette of a person suffering from depression in the house, Depressed woman sitting alone on the Sofa feel stress, sad and worried in the dark room. person are stressed.ā€‹Chronic StressShutterstock

Stress hormones like cortisol direct fat specifically to your abdominal area, creating that stubborn belly pouch that's so resistant to traditional weight loss methods.

"Cortisol, your stress hormones, sends fat straight away to your belly when you're overwhelmed," Mei explains. "So you know what helps? Walk it off. Even 10 minutes walks after meals can do wonders."

She recommends simple movement breaks throughout your day: "Whenever stress hits you, get up and move. A simple walk around your house or office can lower cortisol and prevent it from turning into belly fat."

Step 8: Build Metabolically Active Muscle

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

While cardio has its place, strength training creates long-lasting metabolic benefits that transform your body's fat-burning potential 24 hours a day.

"Lifting weights or bodyweight exercise build lean muscles, making you more efficient at burning fat all day long," Mei points out to those who focus too much on the scale.

Even just two 30-minute strength sessions per week can make a significant difference in your body composition and metabolic rate.

Step 9: Practice Mindfulness for Hormonal Balance

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.ā€‹Remember:Shutterstock

The mind-body connection plays a crucial role in weight management, particularly when it comes to stress-related belly fat.

"Practice mindfulness to calm your cortisol," Mei advises. "Breath work, meditation, yoga or even just saying no to things that overwhelm you. These simple tools help manage your stress and keep belly fat in check."

Taking even five minutes daily for focused breathing can trigger your body's relaxation response and help prevent stress-induced fat storage.

Remember, sustainable weight loss isn't about obsessive restriction. "It is not about obsessing over what to cut out of your diet," Mei reminds her clients. "It is about listening to your body, feel it with the right foods, feel the difference in your energy and appreciate how body responds with nourishments."

She always ends her coaching sessions with a reminder about gratitude: "Let's not forget my favorite vitamin G, gratitude. Every meal, every movement, give thanks to your body. When you appreciate the journeys, the results follows naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

Fitness Coach Reveals 5 Signs You're Burning Fat, Not Muscle

Nissa Graun nissagraun Nissa_Graun
Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes
Copyright nissagraun/Instagram
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
āœ“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.

Have you ever worked tirelessly on your fitness goals only to feel defeated when the scale doesn't budge? Nissa Graun transformed her body and her life by losing 50 pounds when she shifted from years of yo-yo dieting to a high-protein, strength-focused approach. "Have you ever seen a before-and-after photo where someone looks completely different but swears she weighs the same?" Nissa asks in her post. "I mean, she's got to be a skinny little liar, right? Because there is no way this person weighs the same as that one." Nissa discovered that transformations happen when you stop obsessing over the scale and start recognizing the signs of true body recomposition ā€“ losing fat while building muscle. Here are the five key indicators that helped Nissa realize she was on the right track, even when the scale refused to cooperate.

Why the Scale Lies to You

Before diving into the signs, it's important to understand why the scale can be so misleading. "When you look at this pile of socks compared to this shoe that a yeti apparently left in my house, which one do you think weighs more?" Nissa explains. "Since the sock pile takes up three times the space, that would lead most people to pick the socks. But once we weigh the socks and compare it to the yeti's shoe, we can see they both weigh exactly the same." This powerful visual demonstrates how fat takes up more space in your body while weighing the same as compact, dense muscle. Your body composition changes significantly even when your weight doesn't ā€“ that's why tracking scale weight alone is a recipe for frustration.

Sign #1: Your Clothes Fit Differently

The first unmistakable sign you're burning fat and building muscle is how your clothes fit. "Gaining muscle while losing fat is a lot like wearing this puffy coat versus the sleek jacket you throw on once all the snow melts," Nissa explains. "Even though you weigh the same whether you're all buttoned up or if you're flaunting what you've got in this sleeker jacket, you look like a completely different person." Pay attention when jeans button more easily, shirts feel looser around the waist, or sleeves fit more snugly around developing arm muscles. "Quit being such a Debbie Downer and realize these are the exact changes you want," Nissa advises. "Even if your scale doesn't move an ounce, these small changes are all big signs of a fat loss plan that's working."

Sign #2: Your Measurements Are Changing

Taking regular body measurements reveals fat loss that the scale might miss. "Even if you only lose an inch around your waist, that loss is pure body fat making one inch excellent progress," says Nissa. While a pound of fat and a pound of muscle weigh the same, they occupy vastly different amounts of space in your body. "Once you understand that you're getting rid of this fluffy fat that takes up way more space like this pile of socks, while adding lean muscle that weighs the same, but takes up less space like the yeti's shoe, then you'll finally realize that beast on the bathroom floor not moving isn't necessarily a bad thing." Focus on tracking your waist, hips, thighs, and arms monthly ā€“ even small changes represent significant fat loss progress.

Sign #3: You're Getting Stronger

Improved performance during workouts is a clear indicator that you're building muscle while burning fat. "As long as you keep getting stronger week after week, that's a sign that you're getting rid of unwanted fat while building muscle, even if your scale never moves," Nissa points out. When you can lift heavier weights, perform more repetitions, or notice improved endurance, your body is responding positively to your training. "Even though putting more effort into strength training isn't as comfortable as the low-calorie plans you've relied on so far, adding a few reps or lifting a little heavier each week means you're building muscle," she explains. This increased strength directly correlates with beneficial body composition changes, regardless of what the scale says.

Sign #4: Muscle Definition Is Emerging

As the layer of fat covering your muscles diminishes, you'll start to notice more definition in your body. "Once you start peeling off the layers of fat while sticking to your strength training plan, that's when you'll notice small bits of muscle definition poking through," says Nissa. "The longer you continue training in a moderate calorie deficit, the more definition you start to see, which is another great sign that you're losing fat while building muscle." This emerging muscle tone indicates you're successfully losing fat while maintaining or gaining lean muscle. Look for subtle changes like more visible shoulder definition, the beginning of arm muscle separation, or slight abdominal definition ā€“ these visual cues confirm your body composition is improving.

Sign #5: Your Body Fat Percentage Is Decreasing

While regular scales only measure total weight, tracking your body fat percentage provides crucial information about your changing body composition. "When you step onto a body fat scale, not only does your weight pop up, but it also sends your body fat percentage to an app," Nissa explains. "Even if my scale pops up with the same weight average of 160 pounds for the next two weeks, if my body fat percent moves from 26 to 25 percent during that time, that shows I got leaner by 1.6 pounds, even though my scale didn't move an ounce." Though not perfectly accurate, these measurements help track meaningful trends over time. "While these scales only come with an 89% accuracy rating, having 89% accuracy is better than starting from scratch every few weeks when you have nothing else to go on besides your weight," she adds.

How to Track Your Progress Beyond the Scale

Monthly progress photos in the same outfit reveal changes you might miss day-to-day. "It's a good idea to take monthly progress photos in the same outfit every month to look for small changes," advises Nissa. "When you do this, be sure to use tight-fitting clothing like a sports bra and leggings so you can see the changes." Compare photos side by side to spot subtle differences in your physique that signal fat loss and muscle gain. These visual records provide powerful motivation when the scale isn't cooperating.

Your Changing Hunger Patterns

Your body's hunger signals can provide clues about your fat loss and muscle building progress. "I know I'm burning fat when I feel at least a little bit of hunger before bed," says Nissa. When you're building muscle through strength training, your body requires more calories to maintain that tissue. "Muscle is a metabolically expensive tissue, which means your body requires more calories to keep it around," she explains. "In fact, lifting heavy to build more muscle is exactly how I get away with eating between 2,000 to 2,400 calories a day, even while leaning out. Whereas with previous diets, I'd be lucky to maintain my weight on 1,500 calories a day." Just remember that extreme hunger is counterproductive: "The trick to not losing muscle while burning fat is to never go to bed feeling ravenously hungry, especially since that kind of hunger will disrupt your sleep."

Patience Is Your Most Powerful Tool

Body recompositionā€”losing fat while gaining muscleā€”takes time and consistent effort. "Body recomp is when you slowly build lean muscle while losing fat at the same time," Nissa explains. "While the changes that come with body recomp are nothing short of spectacular, relying solely on the scale for results will make you want to pull out every last hair out of your head." When you first start strength training, your scale might even go up temporarily due to water retention and muscle inflammation. "Whenever you add strength training to your fat loss routine, your muscles store more glycogen, which is energy for your muscles. But this also means you're storing extra water weight, at least in the short term," says Nissa. Trust the process and focus on the five key indicators of progress rather than daily scale fluctuations.

Conclusion

Nissa's 50-pound transformation came when she stopped obsessing over the scale and started recognizing the true signs of fat loss and muscle gain. "When you have patience throughout all of the scale fluctuations those first few weeks, that's when things get good. Because as long as you trust the process, you'll start gaining muscle while losing fat," Nissa encourages. "Slow and steady is the exact path I followed to reach my 50-pound weight loss goal. And it's finally easy to maintain a healthy weight since this is the same plan that allows me to eat more, while exercising less, all while living in a body I love." By tracking the five key indicators ā€“ clothing fit, measurements, strength gains, muscle definition, and body fat percentage ā€“ you'll build a stronger, leaner body that's sustainable for the long term, regardless of what the scale says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Mom Lost 135 Pounds and Swears by These 7 Protein-Packed Snacks

Mayra Wendolyne LowCarbLove Low Carb Love
ā€‹Flavoring Without Compromise
Copyright Low Carb Love/YouTube
Christopher Roback
By Christopher RobackApr 22, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
āœ“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 satisfying snacks that don't sabotage your weight loss journey can feel impossible. For Mayra Wendolyne from Low Carb Love, discovering the right snacking strategy was crucial to her transformation. "I've lost over a hundred pounds and I've been maintaining my weight for over 15 years," Mayra shares in her popular wellness videos. Her approach focuses on protein-rich, low-carb options that keep hunger at bay while nourishing the body. These seven snacks could be your secret weapon for staying on track without feeling deprived.

1. Tuna "Sushi Bowl"

When Mayra needs something substantial between meals, she creates a quick tuna "California roll" in a bowl. "I always think about how this snack is going to nourish my body," she explains in her post. Her simple recipe combines canned tuna with light mayo, sriracha, salt and pepper, served alongside seaweed sheets and gut-friendly kimchi. This protein powerhouse comes in under 200 calories while providing real satisfaction. "This entire plate is less than 200 calories versus having like a little mini protein bar that you're still going to feel hungry," Mayra points out.

2. Clean-Ingredient Chips and Dips

Los Angeles, California, United States - 08-09-2019: A view of several containers of Bitchin' Sauce on display at a local big box grocery store.

Shutterstock

Mayra hasn't given up chips completelyā€”she's just selective about ingredients. "Chips are usually made with horrible oils," she warns, explaining that seed oils like soybean and canola can cause inflammation. She recommends Siete chips made with avocado oil instead. For maximum satiety, Mayra pairs them with healthy-fat dips: "When I eat these together, it actually just makes me feel nice and satiated for about a couple hours because of the fats." Her favorites include almond-based "Bitchin' Sauce" and fresh salsa.

3. Mini Protein-Focused Charcuterie

Charcuterie assortment, olives and gherkins on plate on wooden background

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For an elegant yet filling snack option, Mayra creates mini charcuterie boards centered around protein. "When I do a charcuterie board, I'm thinking protein fats, because that's what's going to keep me full the longest," she explains. Her boards feature beef sticks (8g protein), mixed nuts (6g protein), olives (healthy fats), and occasionally a small piece of chocolate for sweetness. This combination keeps her satisfied for hours while feeling indulgent enough for entertaining. "This is literally everything in life right here, one little board," she enthuses.

4. Stuffed JalapeƱo Protein Bites

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Mayra's creative jalapeƱo snack delivers protein with complex flavors. She removes the seeds and veins (to reduce heat if desired), then stuffs them with chicken or deli meat. "Avocado is always my go-to because they are super healthy and they give a creaminess to any dish," she adds, using it as a healthier alternative to mayo. A drizzle of clean-ingredient sauce like buffalo ranch completes this satisfying bite. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado," she explains.

5. Clean-Ingredient Popcorn

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For movie nights, Mayra reaches for healthier popcorn options. "I've always been a huge popcorn fan," she admits, choosing Lesser Evil popcorn made with coconut oil rather than inflammatory seed oils. Each bag contains just 50 calories and 5 carbs. "I will at least have two of these for sure," she says honestly, showing that portion control with quality ingredients is her approach to treats. Unlike many snack foods, these options are made without the problematic oils she avoids.

6. Quality Chocolate Treats

Los Angeles, California, United States - 02-01-2023: A view of several packages of Hu Kitchen chocolate bars, on display at a local grocery store.

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Even while maintaining her 100+ pound weight loss, Mayra includes occasional chocolate. She's particular about ingredients, choosing brands like Hu that use minimal, clean components. "Six ingredients to make a whole chocolate bar. That is right up my alley," she shares with enthusiasm. She especially enjoys their chocolate-covered cashews, which provide the sweetness she craves along with some healthy fats and protein from the nutsā€”making them more satisfying than plain chocolate alone.

7. The Gut Health Connection

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Mayra emphasizes the importance of gut health in her snacking choices. "70% of our immune system lives in our gut," she explains, making it central to her food selections. She's particularly careful about inflammatory oils that can disrupt gut function. "If you are having issues all over, you know, just with different, whether it's inflammation or bloating, like you really need to focus on your gut." This awareness leads her to include gut-friendly options like kimchi in her snacks and to avoid problematic seed oils in packaged foods. Her careful attention to these details has supported her long-term health beyond just weight management.

8. Texture and Satisfaction Factor

Beyond nutritional content, Mayra considers the sensory experience of her snacks. "I'm like a texture girl as well," she admits when describing her jalapeƱo snacks. She deliberately combines different texturesā€”crunchy vegetables, creamy avocado, protein-rich meatsā€”to create satisfying experiences. "You get the crunch from the jalapeƱo, you get the protein so you have that substance, and then the creaminess from the avocado, plus that little sauce on top, just takes it over the top." This attention to texture helps her snacks feel more substantial and satisfying despite their modest calorie counts.

The Protein-Fat Pairing Strategy

Mayra's overarching snacking philosophy ties all these options together. "I always think protein and healthy fats because that's what's going to keep me full the longest," she emphasizes throughout her recommendations. Whether creating a substantial tuna plate or a simple jalapeƱo bite, she focuses on how foods make her feel rather than just counting calories. "How do I feel when I'm eating? How can I feel satiated?" This mindfulness approach has been key to her sustainable 15-year success at maintaining her weight loss.

10. Sharing Healthy Habits

Rather than keeping her healthy habits to herself, Mayra extends them to her loved ones. "I like to serve the people that I love and the people that I care for healthy, clean foods as well," she shares. This community-minded approach helps reinforce her own choices while positively influencing those around her. "I just feel kind of guilty to be honest with you," she admits about serving unhealthy options to friends and family. By making her snack philosophy a shared experience, she's created a supportive environment for maintaining her impressive weight loss.

11. No Diets, Just Smart Snacking

Mayra's protein-packed snacking strategy proves that weight maintenance doesn't require deprivation. "These are pretty much the snacks that I have made that I have snacked on over the years, all the way up until now, that have helped me not only lose the weight, but also maintain it for the past 15 years," she concludes. By focusing on protein, healthy fats, and clean ingredients, she's created a sustainable approach that could work for anyone seeking better health without sacrificing satisfaction.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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