Skip to content
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.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

I'm a Dietitian and These 7 Morning Habits Changed My Life

Discover how these simple morning routines can boost your well-being.

FACT CHECKED BY Christopher Roback
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.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Becca_Bristow11
FACT CHECKED BY Christopher Roback
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.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Mornings can be chaotic, especially for busy professionals and parents. As a registered dietitian and mother of three young children, Becca Bristow, MA, RD, LDN, knows this all too well. Bristow, known for her laid-back approach to nutrition advice, has discovered key morning habits that have transformed her daily life.


"Life is busy. Life is crazy," Bristow admits. "It's really, really important for me to be intentional about the vibe of my home. It's intentional for me to take care of myself and to do certain things that just really help me set the tone for the day in the morning so that I can show up as my best self."

Boost Your Physical and Mental Health

The importance of a structured morning routine is backed by medical professionals. As Joanne Sotelo, MD, tells Baylor Scott & White Health, "Beginning your day with a morning routine can have a profound impact on your physical and mental health. A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind."

The Power of Early Mornings

Bristow underlines the importance of waking up early despite the challenges. "The early morning hours when everyone is still asleep is when I actually have quiet time," she explains in the post. "It's when I have time A to think and B to do things for myself and only for myself. I don't have to worry about anyone else."

This sacred time allows her to focus on herself without distractions or guilt. Bristow aims for a 5:30 AM wake-up call, acknowledging, "While it is so hard to get up early these days, I've been trying to get up at 5:30 AM."

Nurture Your Mind: Embrace Reflection and Spirituality

During her early morning quiet time, Bristow engages in activities that nourish her mind and spirit. "Usually, I spend a little bit of time doing a Bible study, something that's super important to me, reading the Bible, praying, and that kind of thing," she shares.

Additionally, she's taken up journaling: "I just write out whatever thoughts. Maybe it's things that I'm trying to work on for myself. Maybe it's prayers, intentions that I have, just kind of anything that's spinning around or swirling around in my head, taking up brain space that I honestly don't have to spare."

Start with Mindfulness: The Benefits of Morning Meditation

While not part of Bristow's routine, experts suggest incorporating mindfulness practices into your morning.

Dr. Sotelo recommends, "Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress." This practice can be particularly beneficial for weight management, as stress and weight gain are linked.

Hydrate Before You Caffeinate

While coffee might be the first thing on your mind, Bristow stresses the importance of hydrating early. "I have one of those Stanley tumblers; it's like 40 ounces, and I aim to drink an entire one of those before I have coffee in the morning," she says.

This habit not only kickstarts hydration but also makes it easier to maintain throughout the day. Bristow notes, "If I hydrate first thing in the morning, it is so much easier for me to continue to drink water and remain hydrated throughout the day."

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

The Morning Coffee Boost

After hydrating, enjoying your morning coffee can have additional benefits. Allegra Picano, RDN, tells Henry Ford Health, "There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass. One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI, and 28% more reduction in body fat." You can benchmark your progress with this useful Lean Body Mass Calculator.

Set the Tone: Create a Positive Atmosphere

Music plays a crucial role in Bristow's morning routine. "Music can immediately change the vibe in your house," she explains. "It just does wonders for my energy level, for my happiness, and just for how patient and excited I feel about the day. It just makes the biggest difference."

Putting on some tunes, typically soft acoustic or background music, helps elevate her mood and energy levels for the day ahead.

Awaken Your Senses: Diffuse Energizing Aromas

To further enhance the morning atmosphere, Bristow recommends using essential oil diffusers. "In the morning, I love doing anything like citrusy or really clean smelling, just something that is going to kind of elevate the mood, make everything smell nicer, make everything smell fresh," she says.

These invigorating scents help create an energizing environment. Bristow adds, "Seeing the mist going, smelling grapefruit and peppermint and pine and just these really lovely kind of energizing aromas, it just makes me so happy."

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Embrace the Morning Light

While not mentioned by Bristow, research suggests that morning light exposure can have significant health benefits. Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine, states, "The earlier this light exposure occurred during the day, the lower individuals' body mass index."

Dr. Phyllis C. Zeeadds, "Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance."

Plan Ahead: Think Dinner at Breakfast

One of Bristow's game-changing habits is considering dinner plans right after breakfast. "It's important for me to cook a healthy meal for my family, but if you're not prepared, this will throw a huge wrench in actually accomplishing that goal," she advises.

Bristow says, "After breakfast, I like to think about, okay, what am I actually making for dinner tonight?" This proactive approach ensures smoother meal preparation later in the day.

Corewell Health supports this idea, stating, "When you're hungry and your blood sugar drops, you're more inclined to eat whatever you can get the fastest. This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!"

Dress for Success: The Impact of Real Clothes

Lastly, Bristow emphasizes the importance of getting dressed in proper clothes. "If you are just straight up staying in your pajamas, you are going to be way less motivated. You are probably going to be way less productive. You're not going to feel as energized," she warns.

Opting for "real clothes" like jeans and a nice top helps shift her mindset into a more productive mode. Bristow explains, "If I put on jeans like real pants, real jeans, and a nice shirt, I automatically feel put together. I feel more energized and it just kind of elevates my mindset and my mood."

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Kickstart Your Metabolism: Morning Exercise

While not part of Bristow's routine, experts highly recommend morning exercise. Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health, "After a full night's sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate. Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you'll have up to 70 minutes of exercise by the end of the week."

Ross Andersen, a professor of exercise physiology, medicine, and nutrition at McGill University in Montreal, adds, "Our metabolism doesn't just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it's a good thing."

Bristow has found a way to set a positive tone for her day, increase productivity, and maintain a healthy work-life balance. While adapting to new routines can be challenging, the potential benefits to your overall well-being make it worth the effort. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

FACT CHECKED BY Christopher Roback
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.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Mornings can be chaotic, especially for busy professionals and parents. As a registered dietitian and mother of three young children, Becca Bristow, MA, RD, LDN, knows this all too well. Bristow, known for her laid-back approach to nutrition advice, has discovered key morning habits that have transformed her daily life.


"Life is busy. Life is crazy," Bristow admits. "It's really, really important for me to be intentional about the vibe of my home. It's intentional for me to take care of myself and to do certain things that just really help me set the tone for the day in the morning so that I can show up as my best self."

Boost Your Physical and Mental Health

The importance of a structured morning routine is backed by medical professionals. As Joanne Sotelo, MD, tells Baylor Scott & White Health, "Beginning your day with a morning routine can have a profound impact on your physical and mental health. A well-structured routine can help you feel more energized, focused, and ready to tackle the day ahead with a clear mind."

The Power of Early Mornings

Bristow underlines the importance of waking up early despite the challenges. "The early morning hours when everyone is still asleep is when I actually have quiet time," she explains in the post. "It's when I have time A to think and B to do things for myself and only for myself. I don't have to worry about anyone else."

This sacred time allows her to focus on herself without distractions or guilt. Bristow aims for a 5:30 AM wake-up call, acknowledging, "While it is so hard to get up early these days, I've been trying to get up at 5:30 AM."

Nurture Your Mind: Embrace Reflection and Spirituality

During her early morning quiet time, Bristow engages in activities that nourish her mind and spirit. "Usually, I spend a little bit of time doing a Bible study, something that's super important to me, reading the Bible, praying, and that kind of thing," she shares.

Additionally, she's taken up journaling: "I just write out whatever thoughts. Maybe it's things that I'm trying to work on for myself. Maybe it's prayers, intentions that I have, just kind of anything that's spinning around or swirling around in my head, taking up brain space that I honestly don't have to spare."

Start with Mindfulness: The Benefits of Morning Meditation

While not part of Bristow's routine, experts suggest incorporating mindfulness practices into your morning.

Dr. Sotelo recommends, "Taking just a few minutes to meditate, stretch, or practice mindfulness can help you focus and reduce stress." This practice can be particularly beneficial for weight management, as stress and weight gain are linked.

Hydrate Before You Caffeinate

While coffee might be the first thing on your mind, Bristow stresses the importance of hydrating early. "I have one of those Stanley tumblers; it's like 40 ounces, and I aim to drink an entire one of those before I have coffee in the morning," she says.

This habit not only kickstarts hydration but also makes it easier to maintain throughout the day. Bristow notes, "If I hydrate first thing in the morning, it is so much easier for me to continue to drink water and remain hydrated throughout the day."

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

The Morning Coffee Boost

After hydrating, enjoying your morning coffee can have additional benefits. Allegra Picano, RDN, tells Henry Ford Health, "There have been quite a few studies that suggest higher blood concentrations of caffeine may be associated with a lower body mass index (BMI) and lower body fat mass. One of the studies stated that a person who consumed twice as much caffeine as another had 22% more reduction in weight, 17% more reduction in BMI, and 28% more reduction in body fat." You can benchmark your progress with this useful Lean Body Mass Calculator.

Set the Tone: Create a Positive Atmosphere

Music plays a crucial role in Bristow's morning routine. "Music can immediately change the vibe in your house," she explains. "It just does wonders for my energy level, for my happiness, and just for how patient and excited I feel about the day. It just makes the biggest difference."

Putting on some tunes, typically soft acoustic or background music, helps elevate her mood and energy levels for the day ahead.

Awaken Your Senses: Diffuse Energizing Aromas

To further enhance the morning atmosphere, Bristow recommends using essential oil diffusers. "In the morning, I love doing anything like citrusy or really clean smelling, just something that is going to kind of elevate the mood, make everything smell nicer, make everything smell fresh," she says.

These invigorating scents help create an energizing environment. Bristow adds, "Seeing the mist going, smelling grapefruit and peppermint and pine and just these really lovely kind of energizing aromas, it just makes me so happy."

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Embrace the Morning Light

While not mentioned by Bristow, research suggests that morning light exposure can have significant health benefits. Kathryn Reid, research associate professor of neurology at Northwestern University Feinberg School of Medicine, states, "The earlier this light exposure occurred during the day, the lower individuals' body mass index."

Dr. Phyllis C. Zeeadds, "Light is the most potent agent to synchronize your internal body clock that regulates circadian rhythms, which in turn also regulates energy balance."

Plan Ahead: Think Dinner at Breakfast

One of Bristow's game-changing habits is considering dinner plans right after breakfast. "It's important for me to cook a healthy meal for my family, but if you're not prepared, this will throw a huge wrench in actually accomplishing that goal," she advises.

Bristow says, "After breakfast, I like to think about, okay, what am I actually making for dinner tonight?" This proactive approach ensures smoother meal preparation later in the day.

Corewell Health supports this idea, stating, "When you're hungry and your blood sugar drops, you're more inclined to eat whatever you can get the fastest. This is why some of us settle for the closest fast food joint with unhealthy options. Meal planning eliminates this issue when you have a balanced meal at your fingertips, filled with nutrient-dense food prepped and ready to go!"

Dress for Success: The Impact of Real Clothes

Lastly, Bristow emphasizes the importance of getting dressed in proper clothes. "If you are just straight up staying in your pajamas, you are going to be way less motivated. You are probably going to be way less productive. You're not going to feel as energized," she warns.

Opting for "real clothes" like jeans and a nice top helps shift her mindset into a more productive mode. Bristow explains, "If I put on jeans like real pants, real jeans, and a nice shirt, I automatically feel put together. I feel more energized and it just kind of elevates my mindset and my mood."

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Kickstart Your Metabolism: Morning Exercise

While not part of Bristow's routine, experts highly recommend morning exercise. Nick Parkinson, M.Ed., AT, ATC, TSAC-F, tells Henry Ford Health, "After a full night's sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate. Along with a healthy diet, walking can help manage weight. Even if you only have time for a 10-minute walk each morning, you'll have up to 70 minutes of exercise by the end of the week."

Ross Andersen, a professor of exercise physiology, medicine, and nutrition at McGill University in Montreal, adds, "Our metabolism doesn't just return to baseline after a tough workout. It remains a little higher. If people are walking around most of the day with a higher metabolic rate, it's a good thing."

Bristow has found a way to set a positive tone for her day, increase productivity, and maintain a healthy work-life balance. While adapting to new routines can be challenging, the potential benefits to your overall well-being make it worth the effort. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
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.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.


Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

Young woman jogger resting drinking waterShutterstock

"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

@thecertifiedhypegirl

What are you waiting for?!!!   Get your butt into my bio, click the link, and sign up to get the Black Friday deal of the century!    The last weight loss program you’re ever going to need to buy!     I developed my Weight Loss Mindset Makeover program to help you enjoy the process of losing weight while LOVING your body at every stage!     I’m giving a HUGE discount this Friday and some awesome freebies to help you get started!!!     And if my before and after doesn’t convince you, just wait and see when I do it all over again after Baby #2 arrives in June!     Don’t wait though: this deal will not be available then!!!!     Come join The Certified Hype Crew and build the life of your dreams in the body you’ve always wanted!!!     Who wants to be a Hype Girl?!?! 👇🏻👇🏻👇🏻 Drop a 🎉🎉🎉 if you want this for YOU!    #weightloss #howtoloseweight #weightlosstips #weightlosstipsandtricks #motivation #weightlossmotivation #inspiration #weightlossinspo #weightlosscommunity #postpartumweightloss #healthyweightloss #naturalweightloss #postpartum #postpartumbody #postpartumjourney #csectionrecovery #csection #motherhood #mindset #weightlossmindset #nutrition #weightlosscoach #weightlossmentor

Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

Green and red peppersShutterstock

Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

Young woman looking into the fridge, feeling hungry at nightShutterstock

To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

tara collingwood dietdivatara
I’m a Nutritionist and This is What I Eat in a Day to Stay Healthy and Fit
Copyright dietdivatara/Instagram
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.

Making minor tweaks to your daily habits can make a big difference, especially when it comes to your health. Whether you're trying to lose weight, build muscle, or fight fatigue, your eating habits play a crucial role. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s resident registered dietitian nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We recently asked her about the eating habit changes she recommends to most of her clients, and many of them are doable.

Eat More Whole Foods

Fresh fruit in the basket on the wooden table​FruitShutterstock

First, eat more whole foods. “Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods are nutrient-dense and keep you full longer with fewer calories. Load up half your plate with veggies!” suggests Collingwood.

Practice Portion Control

Diet concept, portion control of saladShutterstock

Next, practice portion control. “Use smaller plates or bowls, and serve yourself appropriate portions. Avoid eating straight from the package — it’s easy to overdo it without realizing,” she suggests. “And just because it’s a ‘healthy’ food doesn’t mean you can eat unlimited portions!”

Eat Mindfully and Slowly

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.​Eat SlowShutterstock

Eat mindfully and slowly. “Pay attention to your food while eating — no distractions like phones, TV, or eating in the car. Slower eating helps you recognize fullness and reduces overeating, and you enjoy your food so much more!” she says.

Don’t Skip Meals (Especially Breakfast)

Happy couple having tasty breakfast in cafe​Don’t Skip BreakfastShutterstock

Don’t skip meals, especially breakfast. “Skipping meals can lead to overeating later. A balanced breakfast can help stabilize blood sugar and reduce cravings,” Collingwood says.

Limit Processed and Sugary Foods

Three,Bowls,Of,Cereals,And,Cereals,Scattered,Around,The,TableShutterstock

Limit your consumption of processed and sugary foods. “These are often high in empty calories and can cause spikes in blood sugar, leading to hunger crashes. Focus primarily on liquid calories. Aim to drink only calorie-free beverages unless it is milk or 100% juice,” she says.

Stay Hydrated

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Make sure to stay hydrated. “Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger — staying hydrated can prevent unnecessary snacking,” she says.

Plan and Prep Your Meals

Woman,Making,Meal,Plan,In,Kitchen,fridge,cooking​Meal PlanningShutterstock

“Preparing meals ahead of time helps you avoid impulse eating or relying on takeout. You’re more likely to stick to healthy choices when they’re convenient and ready to go,” she says.

BONUS TIP: Track Your Food

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

And a bonus tip? “Keep track of what you are eating with a food tracking app so you can realize in real time how you are doing on intake as the day goes on so you can increase awareness and make adjustments as the day goes on to fit into a budget,” says Collingwood. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Mirror mirror on the wall, what are the healthiest habits of them all? Kayla Varney (@consciouslykay) is a health and wellness influencer with over 250,000 followers on TikTok and 87,000 on Instagram who regularly shares all of her holistic health secrets. Last year, she shared a five-part series of wisdom with her followers. “Healthy habits that changed my life as a holistic nutritionist,” she captioned the first one. From hydrating to refusing to follow societal norms with dieting, here is everything you need to know about her health habits. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. She Drinks a Full Mason Jar of Water Every Morning

@consciouslykay

So excited about this new series!! I have developed so many healthy habits over the years that have truly changed my life! Lots of micro-habits developed over time is the key to long-lasting health and wellness! Do you drink enough water throughout the day? Consider starting every day with a full liter for ultimate hydration, energy, longevity, and more! #healthyhabits #healthyhabitsthatchangedmylife #hydrationation #hydrationtips #hydrationiskey #clearskintips #holisticnutritionist #holistichealth #holistichealing #healthandwellness

In Part 1, she reveals her first habit, “drinking a full mason jar of water first thing in the morning every single day,” she says. “If you're like me and you are so bad about drinking water throughout the day, making sure you get in a full liter first thing in the morning before coffee, before breakfast, is an absolute game changer,” she says, going on to offer four reasons why hydrating this way is essential.

“I notice any day that I don't start my day like this one. I never drink as much water. Two, I always end up with a headache at the end of the day. Three, my skin immediately breaks out. I have really, really dry, sensitive skin, and when I am not hydrated, my skin freaks out. And four, I just don't feel right.”

Drinking water throughout the day is excellent, agrees Collingwood, “but starting the day with at least 12 ounces of water is a good way to start hydrating your body after the dehydrating effects of the night of sleep,” she says. “A whole liter might be difficult to get down right away in the morning, but if you focus on at least 12 ounces and work up from there, it will help you get into the routine.”

Expert tip? “If you prefer it hot with a squeeze of lemon or a decaf tea bag that will also hydrate you just the same!” reveals Collingwood.

Related: I’m a Nutritionist and This is #1 Tip You Need to Know if You are 20s and 30s

2. She Eats 30 Unique Plant Foods Per Week

@consciouslykay

Our bodies need diversity and they need PLANTS 🌱 Eating a wide variety of plant foods is amazing not only for your gut, but for your metabolism and overall health and wellness! Aim to eat 30+ unique foods a week for ultimate health and wellness! #healthyhabitsthatchangedmylife #holisticnutritionist #healthyhabitsdaily #wholefoodsplantbased #wholefoodsdiet #eatyourvegetables #eatyourveggies #eatyourfruits #healyourmetabolism #metabolichealth #metabolismbooster #boostyourmetabolism #plantdiversity #gutmicrobiome #guthealthtiktok #guthealthmatters

In Part 2, she suggests aiming to eat 30 plus unique plant foods every week. “It is so important to have plant diversity in your diet, not only for your gut microbiome, but for your metabolism, your immune system, and just your overall health and wellness,” she says, citing studies that have linked not eating enough plants and not eating enough different plants leads to low microbial diversity. “Low plant diet equals low diversity equals slow metabolism,” she continues.

“High plant diet and more diversity equals a revved up metabolism.” While 30 “might sound like a lot,” she encourages thinking about it in terms of color, “like a red bell pepper and a yellow bell pepper would be two different types of plant species,” she notes. You also can include herbs and spices. “So, say you make a salad with romaine lettuce, tomatoes, cucumber, onion, avocado, and basil. That's six unique plant foods in one meal for the entire week.” If your diet isn’t fibrous, “be sure to increase slowly because your gut microbiome is very similar to a muscle in the sense that you wouldn't go to the gym and immediately start lifting a hundred-pound weights,” she says.

“You shouldn't go into your diet and immediately start eating a hundred grams of fiber. If you've only been eating five grams of fiber a day, start slow. Build up your plant foods, and build up your gut microbiome until it's strong enough to handle all of those amazing plant foods. And I promise your life and your health will never be the same.” Collingwood absolutely agrees with plant diversity, “and the research on 30 different plants per week is a good place to start.,” she says.

“It is surprisingly easy to get 30 different plants when you count herbs and all fruits and veggies. Fiber helps to fill you up, but it also does wonders for the gut microbiome.” She recommends increasing it slowly if you are not eating very much. “Women aim for about 25 grams per day and men about 38 grams minimum per day.”

3. She Mixes Up Her Workouts

@consciouslykay

Healthy habits that changed my life as a holistic nutritionist - part 3! Exercise doesn’t have to be doing to the gym and running marathons, it can be whatever you want to do that feels good and is enjoyable! If you love hiking, DO IT. Biking? Swimming? Playing a sport? Yoga? AMAZING. Moving your body in any way is the perfect first step to changing your life! #healthyhabitsthatchangedmylife #lifechanginghabits #exerciseroutine #exerciseforyourmentalhealth #runningtiktok #hikingtiktok #yogaisforeverybody #pilatesisforeverybody #holisticnutritionist #strengthtrainingadvice #moveyourbody

In Part 3, she reveals another game-changer, “exercising in whatever way I want to that day,” she says. “I used to get so stuck in this cycle of needing a workout routine, which, of course, if you do something like strength training, it's important to split up your muscle groups, you're getting proper rest. But that's not something that I personally do, and I have found so much freedom in doing all different kinds of exercises all week long. So maybe one day I'll wake up, and I feel like going for a run, and then the next day I wake up, and I feel like doing more resistance training or something like the Form app. Then, the day after that, I want to lift heavy legs. Then, the day after that, I want to go for a walk. It's so okay to do all different kinds of exercise,” she continues.

“Varying your exercise is great for the body so it doesn’t get used to the same thing every day,” agrees Collingwood, who recommends a blend of resistance training and aerobic throughout the week “to build muscle and continue to burn calories as well as work on cardiovascular fitness,” she says. “Always find something you enjoy doing. Use apps for guidance, meet friends for walks/runs/bike rides, and try different classes at the gym or on various apps to get variety and keep it fun.”

4. She Drinks Her Greens

@consciouslykay

Drink (and eat) yo greeeeens 🥬 #healthyhabitsdaily #holisticnutrionist #greenspowders #eatyourgreens🌱 #drinkyourgreens #guthealthtips

In Part 4, she stresses the importance of “drinking her greens. I've said this a million times here: drinking your greens is not a replacement for eating your fruits and vegetables every day. And green powders are definitely not a miracle cure to anything. However, I also totally have those days where I'm just not in the mood to eat vegetables. I know I'm not getting all of my nutrients in. I'm not drinking enough water. Green powders totally help with all of those things. Not only do they force me to drink a whole glass of water, they're also packed full of those vitamins and minerals that I might be missing out on that day,” she says.

"My favorite greens powders all have anywhere from one to five servings of fruits and vegetables to a super convenient way to stay on top of your nutrition and your hydration. They can also be amazing for gut health. They're not going to magically heal the underlying cause of your bloating.”

Greens powders “can be an excellent way to get a powdered form of veggies, probiotic, and multivitamin all in one,” agrees Collingwood. “Read labels to see the ingredients they contain as they vary greatly from brand to brand.” However, she warns against relying on greens powder to get all of your veggies or nutrients for the day. “And if you can’t stand the taste of them, no worries! Just eat your veggies and fruit, probiotic-rich foods, and you’ll be just fine,” she says.

Related: 7 Ways to Save Money at Costco on Healthy Food

5. She Doesn’t Stick to a Diet Label

@consciouslykay

Let’s leave diet labels in the past 👏🏼 here’s to intuitive eating, balance, and not keeping ourselves in a box 🤍 #healthyhabitsdaily #healthyhabits #healthyhabitsthatchangedmylife #nodietlife #exvegan #exvegetarian #intuitiveeatingjourney #balancedlifestyle

Last but not least, in Part 5, she stresses the importance of not sticking to a diet label. “For those of you who don't know, I was vegan for eight years and vegetarian for 10, and while I do not regret that time in my life at all, it completely shaped me into who I am today. Transitioning into a diet label-free lifestyle has completely changed my life,” she says, explaining that because she had a diet label, she was obsessed with thinking about food and wondering if she could eat certain things or not.

"Just because I follow a vegan diet doesn't mean I'm not allowed to eat anything. I could go eat some cheese pizza right now if I wanted to. Being in those situations, on top of putting myself out there online, I felt like I was constantly being put in this little box, and the idea of food freedom was just so far from my mind. It just didn't exist. And now giving myself the freedom to eat whatever I want, whether it's healthy for me or not, just because it sounds good has been such a game changer,” she continues.

“Our society is so obsessed with labeling things, particularly diet labels, and it drives me insane. I feel like it hinders our health and wellness progress far more than it helps. One of my biggest tips to you if you're on your health and wellness journey is not to feel confined to a box. Do not feel like you need to label your diet and label yourself. We are all unique individuals with unique individual needs, so let yourself live intuitively and find what works for you. I promise it will change your life.”

Finding what works for you and makes you feel best can take some trial and error, says Collingwood. “You can reduce animal protein intake and substitute with plant protein for a few weeks or months and see how you feel,” she explains. “If you still want to have a little animal protein, have it! No need to say you are a vegetarian or vegan. You can eat a certain way ‘most’ of the time but still have something of that ‘label’ if you want without feeling guilty about it.”

💪🔥Body Booster: Challenge yourself by seeing how many different types of plants you can eat in a week. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing weight and achieving your weight loss goals may seem daunting. However, dropping a few dress sizes can be as simple as making a few changes to your routine. Weight loss coach Sydney St-Aubin, Founder and Program Director of the Bounce N' Burn Rebounding program, who goes by the TikTok handle @sydneystaubin, boasts over 126,000 followers on the video sharing site, where she shares tips and secrets about her weight loss. In a recent video, she revealed that she lost a whopping 20 pounds in less than four months simply by incorporating four easy changes into her lifestyle.


"If I had to lose 19 pounds in the next four months, again, here's what I would do, which, by the way, I do have to lose 19 pounds in the next four months again," she starts explaining in the viral TikTok video. She did it "by making four effortless changes in my life," she told us here at Body Network. "I did things one step at a time so that I wouldn't get too overwhelmed." Here's exactly what she did.

I Started with Nutrition, Not Exercise

"I lost almost 30 pounds so far. So here is part two of the things I would do again and wouldn't do if I were to start all over knowing what I know now. Building on my point in my last video, I would not work out five days a week. Right off the bat, I would kick things off focusing on nutrition because nutrition is like 90% of it," Sydney says in the video.

I Learned About Calorie Deficit

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

"The only way to lose weight is to be in a calorie deficit, so I know that all of us are thinking that we have to eat fewer calories than what our Apple Watch is telling us we're burning, right? Well, the Apple Watch is only telling us our active calories burn, and we actually burn a lot of calories at rest," Sydney says.

I Calculated My BMR

"This means that the first thing I would suggest doing if you're starting a weight loss journey is looking up a BMR calculator online, putting in your height, weight, your statistics, and seeing how many calories that you burn at rest. So if you were to just sit in bed all day watching Netflix, with no exercise, nothing, how many calories are you burning by just living, breathing, and existing that information?" she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

I Made Small, Sustainable Changes

"Making small, sustainable, healthy lifestyle changes will make a big contribution over time," Sydney says in another video.

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

I Found Exercise I Enjoyed

"The only way to lose weight for you is to find a movement that you enjoy no matter what it is, because the only way to lose weight is when you're consistent in doing something. So when you find something you love, you're going to be consistent, and that's when you're going to find the results that you've been looking for," she says.

I Focused on Sustainable Habits

"If you're not enjoying the process, then how are you supposed to keep the weight off at the end of it? Think about that. If you want something to be sustainable, you have to enjoy it. You can't do all these crazy diets that you're just going to give up once you reach your goal. You need to find healthy habits that are sustainable long-term, and make healthy lifestyle changes so that you can be the best version of who you are," Sydney says.

Here's What I Eat in a Day: My Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

"I'm starting the day off with two hard boiled eggs cut in half, then some Turkey bacon and a little baby bell. I'm all about just not complicating it. This was super easy. I prepped the eggs in advance and threw some Turkey bacon in the air fryer. Iced coffee isn't ready to roll," she adds.

My Lunch

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

"It's time for lunch. Today I'm having ice cream that I prepped and I have to let defrost for a little bit, but what I did was I put a Fairlife vanilla protein shake with six grams of fat-free jello, and I'm going to use Cinnamon Toast Crunch as a topping," Sydney says.

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

My Dinner

Hummus with olive oil, paprika, lemon and pita breadShutterstock

"Alright, it's dinner time. I'm at 8,300 steps, and I'm on my fourth liter of water. I'm going to have the same dinner as yesterday because reminder, I don't like to overcomplicate things for this. I'm just going to be mindful about the Taki and the hummus and measure the amount of chicken so I can see about my protein. But everything else is pretty much vegetables, and I'll punch in my pita," she says.

My Tips for Better Sleep

"A fun tip that I like to share is that if you're having trouble sleeping, have your heaviest carb meal for lunch instead of for dinner because heavier carbs interrupt your sleep if you have them too close to bedtime," Sydney says.

I Keep Track of My Steps and Water Intake

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

"Okay, I'm having 112 grams of chicken. Alright, now we start building it. So I'm starting with the pita. This is what I mentioned. I'm not too worried about, I'm going to punch in a tablespoon of hummus, but I'm actually having probably a little bit less than that and Taki good. Now we got our all the leftover veggies from yesterday, so we got some cucumbers, good onions and tomatoes, finishing it off with some feta cheese," she says.

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

Here Is What She Would Do Next Time

Sydney shares more insights on her weight loss journey: "If I had to lose 19 pounds in the next four months, again, here's what I would do, which by the way, I do have to lose 19 pounds in the next four months again," Sydney says.

I Drink Plenty of Water

Young athletic woman drinking water in gym.Shutterstock

"That's what your body needs. One and a half of these at the minimum, okay? If you're exercising, drink two at the minimum," Sydney says, referring to her water bottle.

I Focus on Protein

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

"No counting, no weighing, no measuring. I'm learning that right now. You don't even need to do that. But something that's helped me so, so much in the past four months is just making every single meal protein oriented, just focus on protein," Sydney adds.

I Increase My Steps

"Try to get a little bit better," Sydney says, encouraging viewers to increase their daily step count.

RELATED:3 Reasons Why You Should Eat Bananas Every Day to Burn Fat

I Keep It Simple

"You don't got to overcomplicate the whole thing. You don't need to feel like you're on this insane diet. You don't need to cut out your favorite foods. Eat everything in moderation. Let me help you because I've finally figured it out. Let's do it," Sydney says at the end of the video. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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

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
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

Different sugar on dark tableShutterstock

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

Pop,Tarts,Toaster,Pastry,processed,food,sugar​2. Processed FoodsShutterstock

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

Symbol of a public toilet, bathroom, bathroomsShutterstock

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

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

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

Guy is suffering from heat, man with heatstroke. Having sunstroke at summer hot weather. Dangerous sun, boy under sunshine. Headache, feeling bad. Person holds hand on head at sea, beachShutterstock

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

Happy young people cheering cocktail glasses together at beach party - Multi-ethnic friends enjoying happy hour sitting at bar table - Alcohol, drinks, friends​Pro TipsShutterstock

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

Healthy diet plan for weight loss, daily ready meal menu. Close up Woman weighing lunch box cooked in advance,ready to eat on kitchen scale. scales, weighShutterstock

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

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“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

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

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

Thoughtful mature man standing near mirror at homeShutterstock

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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

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

,Bubbly,Soda,Pop,Ice,Cubes,sugar, coke, pepsi, cola​Soda and Sugary DrinksShutterstock

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

Cup of coffee, and note pad on old wooden table, paper, pencil, journal, journalingShutterstock

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

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstock

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
Copyright gainsbybrains/Instagram/Shutterstock
Evidence-Based

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

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

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

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.