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Dietician Lost 60 Pounds and Kept It Off with These 6 Simple Habits

Making minor changes reaps significant results for one nutrition expert.

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.

Temple Stewart the.ketogenic.nutritionist
Keto Nutritionist Went From a Size 16 to 6 with These 7 Habits
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Evidence-Based

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

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

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

Did you recently lose weight and are now focusing on keeping it off? Temple Stewart is a dietitian who uses a ketogenic diet to lose weight and helps others do the same. She dropped from a size 16 to a 6 in less than a year by incorporating healthy habits into her routine. In a new social media post, she reveals how she keeps the weight off. “More women need to understand that it’s 110% possible to lose weight as a busy working mom!” she writes.” Here is exactly how I maintain a 60-pound weight loss as a dietitian.”


Meal Planning

Meal planning, especially when you won’t be at home, is a crucial habit. One of the ways she does this is by having meal delivery service meals on hand so she can grab them and go. “I planmy meals when I’ll be out, packing healthy options or bringing a Factor meal to stay on track,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Keep Protein-Packed Snacks on Hand

She also makes sure to keep protein-packed snacks on hand when she is out of the house. “I always have Stryve biltong, meat sticks, and other snacks in my purse and car to curb cravings and fuel up on the go,” she says.

Strength Training

Strength training sessions are instrumental in keeping her body strong and the weight off. “I lift HEAVY 2-3 times a week to build strength and boost my metabolism,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

She Eats Dinner Early

She also tries to dine on the earlier side a few days a week. “I enjoy an ‘early’ dinner 2-3 times a week, which helps regulate my eating schedule and supports digestion,” she says.

She Stays Active

Whenever she has the option to sit or move around, she chooses the latter. “I’m active at my kids’ practices, walking around the fields and staying engaged, which adds extra movement to my day!” she says.

No Starvation

She also doesn’t allow herself to experience starvation. “I never let myself get to the point of hunger where I’m making a bad decision,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Temple Stewart the.ketogenic.nutritionist
Keto Nutritionist Went From a Size 16 to 6 with These 7 Habits
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Evidence-Based

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

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

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

Did you recently lose weight and are now focusing on keeping it off? Temple Stewart is a dietitian who uses a ketogenic diet to lose weight and helps others do the same. She dropped from a size 16 to a 6 in less than a year by incorporating healthy habits into her routine. In a new social media post, she reveals how she keeps the weight off. “More women need to understand that it’s 110% possible to lose weight as a busy working mom!” she writes.” Here is exactly how I maintain a 60-pound weight loss as a dietitian.”


Meal Planning

Meal planning, especially when you won’t be at home, is a crucial habit. One of the ways she does this is by having meal delivery service meals on hand so she can grab them and go. “I planmy meals when I’ll be out, packing healthy options or bringing a Factor meal to stay on track,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with a healthier diet and less obesity.

Keep Protein-Packed Snacks on Hand

She also makes sure to keep protein-packed snacks on hand when she is out of the house. “I always have Stryve biltong, meat sticks, and other snacks in my purse and car to curb cravings and fuel up on the go,” she says.

Strength Training

Strength training sessions are instrumental in keeping her body strong and the weight off. “I lift HEAVY 2-3 times a week to build strength and boost my metabolism,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

She Eats Dinner Early

She also tries to dine on the earlier side a few days a week. “I enjoy an ‘early’ dinner 2-3 times a week, which helps regulate my eating schedule and supports digestion,” she says.

She Stays Active

Whenever she has the option to sit or move around, she chooses the latter. “I’m active at my kids’ practices, walking around the fields and staying engaged, which adds extra movement to my day!” she says.

No Starvation

She also doesn’t allow herself to experience starvation. “I never let myself get to the point of hunger where I’m making a bad decision,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cassie B cassiebfitness
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Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

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

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

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

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Temple Stewart the.ketogenic.nutritionist
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Dropping several dress sizes in a year might seem like it would require drastic dieting and endless hours of exercising weekly. However, according to an expert and weight loss warrior who did it, it’s a lot easier than that. Temple Stewart is a dietician who uses a ketogenic diet to lose weight and helps others do the same. In a new post, she breaks down her own weight loss journey, revealing the simple tools that helped her transform her body and drop several sizes in 365 days. “7 habits that took me from a size 16 to a size 6, all-natural and in a year,” she writes. “THESE ARE A MUST.”

Eat Protein First

Temple Stewart the.ketogenic.nutritionist

Copyright the.ketogenic.nutritionist/Instagram

Her first tip? “Protein FIRST at every meal,” she says. “Aim for 30-40 grams of protein to boost satiety and maintain muscle.” She also offers the following advice: “Prep meals in advance, add protein-rich crock-pot meals, and enhance smoothies with protein powder.”

Lift Heavy

Temple Stewart the.ketogenic.nutritionist

Copyright the.ketogenic.nutritionist/Instagram

She also recommends strength training, sticking to heavier weights. “I lift heavy: Focus on strength training over excessive cardio to build muscle and boost metabolism,” she writes. “Start with manageable weights, gradually increase, and include rest days for recovery.”

Stop Snacking

Temple Stewart the.ketogenic.nutritionist

Copyright the.ketogenic.nutritionist/Instagram

Another thing she did? “Stopped snacking,” she says. “Reducing snacking helps control cravings and calorie intake.” Her additional tips? “Practice mindful eating, drink water to curb cravings, and keep tempting snacks out of sight.”

Limit Sugar and Flour

Temple Stewart the.ketogenic.nutritionist

Copyright the.ketogenic.nutritionist/Instagram

“Limited sugar and flour,” she continues. “Cutting back on refined sugars and flours stabilizes blood sugar.” One easy way to do this? “Read labels for hidden sugars, use stevia instead,” she suggests.

Make Excuses to Walk

Temple Stewart the.ketogenic.nutritionist

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She also reveals that she made excuses to walk. “Increase daily movement by finding opportunities to walk,” she says. “Set reminders for short walks, use a step tracker for motivation, and walk with friends for accountability.”

Get Enough Sleep

Temple Stewart the.ketogenic.nutritionist

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Don’t underestimate the importance of sleep. “Prioritize 7-9 hours of quality sleep for weight management and health,” she says. “Create a bedtime routine, limit screen time, and avoid heavy meals before bed.”

Fast

Temple Stewart the.ketogenic.nutritionist

Copyright the.ketogenic.nutritionist/Instagram

Her last tip is fasting. “Adjust your fasting routine by moving dinner to an earlier time instead of skipping breakfast,” she says. “Try different fasting windows, listen to your body, and stay hydrated during fasting.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Gina Frattini cowboyleisure
I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise
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Evidence-Based

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

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

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

Do you want to lose weight without stepping into a gym? Gina Frattini is a weight loss warrior who dropped 60 pounds in 15 months without Ozempic or other weight loss drugs. In a new social media post, she reveals the simple lifestyle changes responsible for losing weight – no gym membership required. “5 habits that took me from a size 12 to a size 2 naturally and in 15 months,” she writes, revealing her “non-negotiable five.”

Protein

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Her first habit was eating enough protein. “Minimum 30g protein 3x a day is always my goal!” she says. “Ensure you are putting real protein before processed proteins. You can’t expect to lose weight and tone up when you’re eating less than a good chunk of protein daily or if you aren’t eating at all. Stop skipping meals! If you’re serious about weight loss and muscle building – this is non-negotiable.”

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Wake Up Earlier

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Next, wake up earlier. “Before work, before kids, before other responsibilities. 5-530am is the quietest time to get in a weighted walk for me or a run on the treadmill. Make a habit of getting up early. Make it a habit to move your body during that time. I love walking weighted!” she says.

Lift Weights

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Next, lift weights. “Lift as heavy as you can while challenging yourself, every time! Listen, you will not get bulky. You will get toned. You need to lift 3x a week. Start light, start building consistency and do full body,” she says, “but keep at it and increase weights gradually!”

Hydrate

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Make sure to drink enough water. “Ensure you are properly hydrated. I drink half my body weight in ounces of water! Example 120 lbs, I stick with 60 ounces of water daily! I love having electrolytes and colostrum in my cup daily! I can immediately tell when I haven’t hit my water intake for the day,” she continues.

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

Get Enough Sleep

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The final habit? Get enough sleep, “8-10 hours a night,” she says. “Yup, skip the Netflix and go to bed earlier so you can wake up earlier and hit the 2nd one. Proper sleep is crucial for recovery, fat burn, muscle gain and proper health. You have to get enough sleep!”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Stick to the Plan

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“Nothing happens overnight except sleep, so stick with the plan not your mood. Good things take time and great things take longer. Try these 5 things the next 6-12 weeks and you’ll feel like a completely different person. Not only will you start to notice your mood and mind shift, but you’ll see your body changing too,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Temple Stewart the.ketogenic.nutritionist
Copyright the.ketogenic.nutritionist/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.

Dropping several dress sizes in a year might seem like it would require drastic dieting and endless hours of exercising weekly. However, according to an expert and weight loss warrior who did it, it’s a lot easier than that. Temple Stewart is a dietician who uses a ketogenic diet to lose weight and helps others do the same. In a new post, she breaks down her own weight loss journey, revealing the simple tools that helped her transform her body and drop several sizes in 365 days. “7 habits that took me from a size 16 to a size 6, all-natural and in a year,” she writes. “THESE ARE A MUST.”

Eat Protein First

Her first tip? “Protein FIRST at every meal,” she says. “Aim for 30-40 grams of protein to boost satiety and maintain muscle.” She also offers the following advice: “Prep meals in advance, add protein-rich crock-pot meals, and enhance smoothies with protein powder.”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Lift Heavy

She also recommends strength training, sticking to heavier weights. “I lift heavy: Focus on strength training over excessive cardio to build muscle and boost metabolism,” she writes. “Start with manageable weights, gradually increase, and include rest days for recovery.”

Stop Snacking

Another thing she did? “Stopped snacking,” she says. “Reducing snacking helps control cravings and calorie intake.” Her additional tips? “Practice mindful eating, drink water to curb cravings, and keep tempting snacks out of sight.”

Limit Sugar and Flour

“Limited sugar and flour,” she continues. “Cutting back on refined sugars and flours stabilizes blood sugar.” One easy way to do this? “Read labels for hidden sugars, use stevia instead,” she suggests.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Make Excuses to Walk

She also reveals that she made excuses to walk. “Increase daily movement by finding opportunities to walk,” she says. “Set reminders for short walks, use a step tracker for motivation, and walk with friends for accountability.”

Get Enough Sleep

Don’t underestimate the importance of sleep. “Prioritize 7-9 hours of quality sleep for weight management and health,” she says. “Create a bedtime routine, limit screen time, and avoid heavy meals before bed.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Fast

Her last tip is fasting. “Adjust your fasting routine by moving dinner to an earlier time instead of skipping breakfast,” she says. “Try different fasting windows, listen to your body, and stay hydrated during fasting.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

Poached,Egg,Toast,breakfast​Eat BreakfastShutterstock

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

Watch Out For High Fiber

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

Junk Food

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

Spicy Foods

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

Fried Foods

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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