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Nutrition & Diet
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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 Dietitian and This Is How I Lost 100 Pounds and Kept It Off

This story will inspire you.

Ferozan Mast
By Ferozan MastAug 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓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.

Ilana_Muhlstein_nutritionbabe1
Ilana Muhlstein Nutrition/Facebook
Ferozan Mast
By Ferozan MastAug 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Nutrition & Diet

Registered dietician Ilana Muhlstein (Nutrition Babe) knows first-hand how challenging weight loss can be. Ilana went from 215 to 115 pounds over several years, sometimes going up, sometimes going into maintenance, but always with a downward trajectory. Ilana is sharing her story in hopes of inspiring others who are struggling with weight loss. “I truly believe our bodies were designed to be lean, healthy, fit, and strong,” she says. Here’s how she did it.

Healthy Routine

Muhlstein noticed tremendous changes with each 10 pounds dropped. “I can tell you my body literally functioned better and functions better with every healthier step I take. As long as I'm eating three solid meals a day, I'm drinking lots of water. I have protein at every meal. I have some healthy carbs. I have healthy fats, and I have energy. I could do handstands and yoga. I'm never too thin or even close.”

Meal Planning

Women housewife with cart shopping in supermarketShutterstock

Muhlstein started her weight loss journey at age 14 when she weighed 215 pounds. She credits losing weight at a steady 10 pounds a month with preventing too much loose skin. “So the summer after sophomore year of high school, I was like, focus, focus, focus. I planned my meals, I drank my water in the summer.”

Lifting Weights

Body and mind workout in loft fitness studio. Closeup on fitness woman workout with dumbbell in urban loft gymShutterstock

Muhlstein went back to the weight loss camp she attended as a teenager, this time as a counselor. “I decided to get really jacked. I think I was flirting like crazy with the gym guys. So the guys who were in charge of the weightlifting gym were these really, really good-looking Australian guys with adorable accents. I was a counselor who was feeling herself because I was a camp success story, and I was there, so I asked them to train me. So, during all my free periods and even days off, I would be in the gym lifting weights, and I never lifted so many weights. I felt so strong that summer, and I was solid.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Leaning Out with Yoga

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Muhlstein started doing yoga and lifting weights. “So I got so lean, kind of the muscle went out, yoga made me long, and I just looked like bony, which was the first time in my life I ever felt like that. But in a good way, I was still doing yoga, and I still had all this muscle, and I was still eating.”

Healthy Diet

Muhlstein was mindful about her diet while continuing to lose weight in college. She had a banana every morning, boiled eggs, fajitas without the wrap, stir-fries, and always had an apple in her bag for a healthy snack.

Talk To your Doctor

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

She recommends going to see the doctor if weight loss is not happening for any reason. “You can't lose weight because the doctor will probably tell you it is possible—you just need the right plan. So find out if there's anything else going on because it should be possible. So you want to clear that up so you don't keep telling yourself that, right? So you find out the truth in that matter.”

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

Small Easy Goals

A pair of female feet standing on a bathroom scaleShutterstock

Muhlstein says to focus on small, realistic goals, not giant, overwhelming ones. “Taking it one day at a time and only focusing on one to two pounds at a time makes such a huge difference,” she says. “Absolutely. When I was 215 pounds, if I focused on being in the low one hundred, are you joking? I would've given up so easily, so easily.”

No Cheat Days

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

“I have a very slow metabolism,” Muhlstein says. “If I decided to take one day to eat whatever the heck I wanted, I would probably gain five pounds in that day, and it would probably take two weeks to lose. So no. And I try to live a life that feels good enough and satisfying enough every day that I don't feel the need to cheat on it.”

RELATED:I Only Ate Bananas For Three Days, and This Is What Happened

Be Sensible

Muhlstein says a sensible plan is the only way to lose weight and keep it off long-term. “Eating three meals a day, having protein, filling up on veggies, still eating carbs, still eating fats,” she says. “You can do it, but you have to be smart about it. It works. It works, and it allows you to be sensible in your life.” 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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Nutrition & Diet

Mom Dropped 100 Lbs With These Simple Meals

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Mom Lost 135 Pounds After Fixing These 6 Mistakes She Made Every Day
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Christopher Roback
By Christopher RobackMar 24, 2025
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Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Staying consistent with healthy eating can feel impossible when you're juggling family responsibilities and work deadlines. For Myra from Low Carb Love, finding a sustainable approach to nutrition changed everything. After losing over 100 pounds through low-carb eating, she's maintained her results by focusing on satisfying, nutrient-dense meals that don't leave her feeling deprived.

The Reality of Maintaining a Major Weight Loss

Myra is refreshingly honest about the challenges of maintaining significant weight loss. "A lot of times we think with getting back on track or a weight loss journey that you are always having to see progress or else you're failing. And it's definitely not the case," Myra says. This realistic approach has helped her maintain her weight loss for years.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Morning Routine: Starting Strong with Protein

Banana and chocolate smoothie in the glass jarShutterstock

Myra begins each day with a protein-focused breakfast. "I personally like to start my day with a smoothie or bone broth, something that has protein in it just because it kind of gets me started on the right foot," Myra explains.

Her current favorite is a pumpkin spice protein smoothie made with dairy-free condensed milk, pure pumpkin puree, pumpkin pie spice, protein powder sweetened with monk fruit, and ice. "I like my smoothies to be nice and thick and kind of icy where they taste like a frappe, like a dessert," Myra shares.

Daily Supplements: Research-Based Support

Composition with nutritional supplement capsules and containers. Variety of drug pills​The Role of Supplements in Your JourneyShutterstock

"If you follow me on Instagram or you've been following me for a while, you know that I'm like a supplement person, but to my defense, I do my research," Myra explains. Her multivitamin contains nine essential nutrients in just two pills, making it convenient for her busy lifestyle.

Personalized Nutrition: Listening to Her Body

Celiac, Gluten,Free Certification,food,labelShutterstock

Myra has adapted her diet based on her body's needs. "I try to keep all my food gluten-free since gluten really messes with my stomach. It's been one of those things where I've had to eliminate like dairy and gluten," Myra explains. This personalized approach demonstrates how she's learned to work with her body rather than against it.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Midday Meal: Veggie-Rich Stir Fry

Stir,Fry,Turkey,Breast,With,Red,Paprika,And,Zucchini,With​4. Beef Stir-FryShutterstock

For lunch, Myra prepares a colorful stir fry loaded with vegetables and protein. "With veggies, you get the fiber. They look beautiful, they keep you nice and full," Myra says. "I feel it adds the bulk to your meals, because if you have just a piece of salmon, your protein and healthy fats are usually going to be a smaller portion, but the veggies is where you could really add that bulkiness to your meals."

She incorporates a variety of vegetables including zucchini, peppers, mushrooms, and cabbage. "Carrots are a little higher in carbs, but again, we're talking like the amount of carbs to the nutrients of the veggie. I feel like it overcompensates for it," Myra explains.

Low-Carb Noodle Solution

Bowl of shirataki noodlesShutterstock

Myra incorporates Shirataki noodles into her meals. "I know everyone has like their either love or hate relationship with them. I'm going to be honest, I used to not be a fan of Shirataki noodles, but over time they've just really grown on me," Myra shares. "I washed them because I know they smell kind of funky. But if you wash them really, really well, you're golden."

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Flavoring Without Compromise

"I love my food to be nice and seasoned. I need that flavor or else I don't want it," she explains, using gluten-free tamari, coconut aminos, rice vinegar, sesame oil, and various spices to create satisfying Asian-inspired dishes. "I ended up topping it with some green onion, a little bit of cilantro, some sesame seeds."

Preparation: The Key to Consistency

Beautiful young couple having fun in the kitchen while cooking.​Plan for Long-Term SuccessShutterstock

"It looks beautiful. It's going to be nice and filling and it's great for lunch, for dinner, leftovers. If you do meal prep, you know you're going to eat healthy. You know you're going to stay on track," she explains. By preparing satisfying meals in advance, she avoids the temptation of less nutritious convenience foods.

Exercise: Beyond Physical Changes

Fit woman talking to her trainer at the gym.​Making Exercise Work for YouShutterstock

"This is like the first time in over two years that I've actually focused on working out," she shares. "I've been super consistent with the workouts."

Myra addresses common misconceptions: "I've always grown up thinking like, no, I don't want to lift weights because I don't want to get bulky or I don't want to get buff, but it doesn't work like that. I've asked my trainer and she's like, 'Myra, in order for you to bulk up or get buff, you need to lift heavy.'"

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

Mental Health Benefits

,Fit,Woman,In,Gym,happy,exercise,workout,smile,fitnessShutterstock

"It makes me feel better about my overall energy. I don't even need coffee in the mornings," she shares. "I feel happier. When I'm leaving the gym, I just feel like overall my mood feels better. Working out is the most underused antidepressant."

Navigating Real-Life Challenges

Weight scale 120 kilogramShutterstock

"On the weeks when the team is here, it's really hard because we're snacking and we're cooking and we're making a bunch of delicious foods. And so I eat a lot more than on my weeks where everyone's working remote," she shares honestly.

"I just want you guys to know that if you are on a weight loss journey, you're not always going to see progress every single day or every single week. Sometimes you're going to have weeks where the scale doesn't move. Your measurements don't move. Everything just kind of stays the same."

Measuring Success Beyond the Scale

Concept of friendship, physical wellbeing and health. High five, success and fitness friends with goals, motivation and winning mindset in celebration of targets.Shutterstock

"I don't really weigh myself just because it is a little triggering for me. But I can just tell in the way I look like my clothes, my jeans, everything," she explains.

"There's so many things that play into that role. Remember we're also women. We have our menstrual cycle, and that plays a huge part in the fluctuation of your weight and how you're looking and how you're feeling and your cravings throughout the month."

By focusing on nutrient-dense foods, finding exercise she enjoys, and maintaining a realistic mindset, Myra has created a sustainable approach that has allowed her to maintain her impressive weight loss long-term.

Nutrition & Diet

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

Temple Stewart the.ketogenic.nutritionist
Keto Nutritionist Went From a Size 16 to 6 with These 7 Habits
Copyright the.ketogenic.nutritionist/Instagram
Leah Suzanne
By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Nutrition & Diet

She Lost 15 Lbs After 40 with These 10 Diet Hacks

Trish Koeslag liftwithtrish
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothJan 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to lose weight in perimenopause? Just because you are over 40 doesn’t mean that achieving your body goals is impossible. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she unveils her weight loss secrets through tips. “10 proven diet tips to lose 15 pounds if you’re in perimenopause,” she writes. “Are you ready to make this the year where you put yourself first? If the answer is ‘hell yes’ then LFG.”

Calculate Your Macros

Start by calculating your macros. Use a macro calculator “and follow your maintenance calories by tracking your food for 2 weeks (be honest!)” she writes.

Get Yourself in a Deficit

Next, get yourself in a deficit. “After 2 weeks of consistency use my macro calculator to create a 15% deficit if you haven’t seen any fat loss progress with your maintenance calories (progress looks like the scale dropping, inches dropping, clothes fitting better, energy improvements, strength in the gym…)” she continues.

Eat More Protein

Amp up your protein intake. “Aim for 30g of protein per meal and space out your meals every 3-4 hours,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Eat Whole Foods 90 Percent of the Time

Trish recommends staying away from processed foods and filling your plate with clean, nutritious options – most of the time. “Choose 90% whole foods - add lots of veggies to your meals (half your plate)” she writes.

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

Hydrate

Next, hydrate. “Drink 3L of water + electrolytes (I use LMNT)” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Track Everything You Eat

Don’t forget to track everything you eat to keep yourself accountable. “Track your food in an app (eyeballing does not work, you’ll have to weigh your food in grams) - I have used my fitness pal, MM+ and Cronometer, any app will do,” she says.

Walk 10,000 Steps Per Day

Make sure to get your steps in. “Work your way up to 10K steps per day (get outside for a walk everyday)” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Lift Weights

Strength training is also crucial for weight loss. “Start lifting weights: aim for 3 full body days or 4 days of 2 upper + 2 lower days,” she urges. 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.

Get Enough Sleep

You also need to rest. “Sleep sleep sleep (this WILL make or break you)” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay in Your Own Lane

Lastly, don’t pay attention to everyone else. “Stay in your own damn lane!! Who cares what everyone else is doing!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I'm a Dietitian and This Is How I Lost 100 Pounds and Kept It Off

Ilana_Muhlstein_nutritionbabe1
Ilana Muhlstein Nutrition/Facebook
Ferozan Mast
By Ferozan MastAug 28, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓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.

Registered dietician Ilana Muhlstein (Nutrition Babe) knows first-hand how challenging weight loss can be. Ilana went from 215 to 115 pounds over several years, sometimes going up, sometimes going into maintenance, but always with a downward trajectory. Ilana is sharing her story in hopes of inspiring others who are struggling with weight loss. “I truly believe our bodies were designed to be lean, healthy, fit, and strong,” she says. Here’s how she did it.

Healthy Routine

Muhlstein noticed tremendous changes with each 10 pounds dropped. “I can tell you my body literally functioned better and functions better with every healthier step I take. As long as I'm eating three solid meals a day, I'm drinking lots of water. I have protein at every meal. I have some healthy carbs. I have healthy fats, and I have energy. I could do handstands and yoga. I'm never too thin or even close.”

Meal Planning

Women housewife with cart shopping in supermarketShutterstock

Muhlstein started her weight loss journey at age 14 when she weighed 215 pounds. She credits losing weight at a steady 10 pounds a month with preventing too much loose skin. “So the summer after sophomore year of high school, I was like, focus, focus, focus. I planned my meals, I drank my water in the summer.”

Lifting Weights

Body and mind workout in loft fitness studio. Closeup on fitness woman workout with dumbbell in urban loft gymShutterstock

Muhlstein went back to the weight loss camp she attended as a teenager, this time as a counselor. “I decided to get really jacked. I think I was flirting like crazy with the gym guys. So the guys who were in charge of the weightlifting gym were these really, really good-looking Australian guys with adorable accents. I was a counselor who was feeling herself because I was a camp success story, and I was there, so I asked them to train me. So, during all my free periods and even days off, I would be in the gym lifting weights, and I never lifted so many weights. I felt so strong that summer, and I was solid.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Leaning Out with Yoga

Young athletic woman in cobra pose practicing Yoga with her dog at home.Shutterstock

Muhlstein started doing yoga and lifting weights. “So I got so lean, kind of the muscle went out, yoga made me long, and I just looked like bony, which was the first time in my life I ever felt like that. But in a good way, I was still doing yoga, and I still had all this muscle, and I was still eating.”

Healthy Diet

Muhlstein was mindful about her diet while continuing to lose weight in college. She had a banana every morning, boiled eggs, fajitas without the wrap, stir-fries, and always had an apple in her bag for a healthy snack.

Talk To your Doctor

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

She recommends going to see the doctor if weight loss is not happening for any reason. “You can't lose weight because the doctor will probably tell you it is possible—you just need the right plan. So find out if there's anything else going on because it should be possible. So you want to clear that up so you don't keep telling yourself that, right? So you find out the truth in that matter.”

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

Small Easy Goals

A pair of female feet standing on a bathroom scaleShutterstock

Muhlstein says to focus on small, realistic goals, not giant, overwhelming ones. “Taking it one day at a time and only focusing on one to two pounds at a time makes such a huge difference,” she says. “Absolutely. When I was 215 pounds, if I focused on being in the low one hundred, are you joking? I would've given up so easily, so easily.”

No Cheat Days

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

“I have a very slow metabolism,” Muhlstein says. “If I decided to take one day to eat whatever the heck I wanted, I would probably gain five pounds in that day, and it would probably take two weeks to lose. So no. And I try to live a life that feels good enough and satisfying enough every day that I don't feel the need to cheat on it.”

RELATED:I Only Ate Bananas For Three Days, and This Is What Happened

Be Sensible

Muhlstein says a sensible plan is the only way to lose weight and keep it off long-term. “Eating three meals a day, having protein, filling up on veggies, still eating carbs, still eating fats,” she says. “You can do it, but you have to be smart about it. It works. It works, and it allows you to be sensible in your life.” 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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Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
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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Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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