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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.

Doctor Reveals 3 Fundamentals That Will Help You Lose More Weight Than Ozempic

Mark Hyman, MD, gets real about weight loss drugs and what actually works better than them.

Leah Groth
By Leah GrothJan 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
Leah Groth
By Leah GrothJan 27, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Ozempic and other weight loss drugs are the easiest option for rapid weight loss. However, according to one top doctor, this isn’t the case. There are three things you can do without a doctor's prescription that will help you drop pounds faster than any jab. Dr. Mark Hyman, MD, is a Senior Medical Advisor at Cleveland Clinic and the co-founder of Funciton Health. In a new social media post and interview, he reveals that while he isn’t anti-Ozempic, there are other things you can do that will accelerate fat loss.

It’s Not Ozempic, It’s the Diet

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“It’s not the Ozempic—it’s the diet,” Hyman writes in the post. “These weight loss drugs might help some people temporarily, but they don’t address the root causes of weight gain and metabolic dysfunction.”

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

If You Lose Weight Soley Because of Ozempic, You Are Likely Losing Muscle

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“If you lose weight without prioritizing diet, protein, and strength training, you’re likely losing muscle—your body’s metabolic engine,” he continues. “This slows down your metabolism, making it even harder to maintain a healthy weight long term.”

His Client Only Lost 2 Pounds in 6 Months on Ozempic

Male,Weight,Scales,,Weight,,Diet,Shutterstock

“I had a patient lose 2 pounds on Ozempic,” he writes, adding in the video that it took him a whopping 6 months to do so. “It didn't really make him feel great. It had all these side effects,” he added.

RELATED:20 Possible Ozempic Side Effects

He Ended Up Losing 60 Pound by Doing Three Things

Young Caucasian men using Smart Watch measuring heart rate during walk. Runner fixing time at sports smart watch. Young athletic man using fitness tracker or smart watch before run training outdoors.Shutterstock

“He switched over to what I told him to do. He lost 60 pounds and he's reversed his diabetes and he's on his way back to full, full health,” he says in the clip. This involved focusing on food, protein, and exercise. In addition he “reversed his diabetes and reclaimed his health,” says Hyman.

Fundamental 1: Eat One Gram of Protein Per Pound of Bodyweight

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

“Before we rush to prescriptions, let’s start with the fundamentals,” says Hyman. Number one? “Eat a gram of protein per pound of ideal body weight,” he says. “I think it's, personally malpractice to prescribe one of these drugs unless that person has diet counseling and understands they need to eat a gram of protein per pound of ideal body weight and they're taught how to do it right and that they do it,” he says.

Fundamental 2: Strength Train at Least Three Times a Week

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

Next? “Commit to strength training at least 3 times a week,” he writes. “If you don't, what happens is this, you lose the weight, but up to half of the weight is muscle. Now muscle is your metabolic engine. It burns seven times the calories of fat, and when you lose muscle, your metabolism slows down. So then what happens? Then you stop the drug because it's side effects or you can't afford it forever. And then what happens? You gain back the weight,” he says, adding that will gain it back “all as fat, which means your metabolism is gonna be slower, even at the same weight that you were when you started, which means you need to eat less in order to just stay at that weight. You'll gain more weight even.”

Fundamental 3: Prioritize Whole Foods

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

And the third fundamental has to do with diet. He recommends staying away from processed foods. “Prioritize real, whole foods,” he writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

He’s Not Opposed to Weight Loss Drugs

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

“I’m not opposed to these drugs. What I’m opposed to is the widespread use of them, and the lack of research on other interventions that work better,” Hyman concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

Doctor Reveals 3 Fundamentals That Will Help You Lose More Weight Than Ozempic

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
Leah Groth
By Leah GrothJan 27, 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.

Ozempic and other weight loss drugs are the easiest option for rapid weight loss. However, according to one top doctor, this isn’t the case. There are three things you can do without a doctor's prescription that will help you drop pounds faster than any jab. Dr. Mark Hyman, MD, is a Senior Medical Advisor at Cleveland Clinic and the co-founder of Funciton Health. In a new social media post and interview, he reveals that while he isn’t anti-Ozempic, there are other things you can do that will accelerate fat loss.

It’s Not Ozempic, It’s the Diet

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“It’s not the Ozempic—it’s the diet,” Hyman writes in the post. “These weight loss drugs might help some people temporarily, but they don’t address the root causes of weight gain and metabolic dysfunction.”

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

If You Lose Weight Soley Because of Ozempic, You Are Likely Losing Muscle

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“If you lose weight without prioritizing diet, protein, and strength training, you’re likely losing muscle—your body’s metabolic engine,” he continues. “This slows down your metabolism, making it even harder to maintain a healthy weight long term.”

His Client Only Lost 2 Pounds in 6 Months on Ozempic

Male,Weight,Scales,,Weight,,Diet,Shutterstock

“I had a patient lose 2 pounds on Ozempic,” he writes, adding in the video that it took him a whopping 6 months to do so. “It didn't really make him feel great. It had all these side effects,” he added.

RELATED:20 Possible Ozempic Side Effects

He Ended Up Losing 60 Pound by Doing Three Things

Young Caucasian men using Smart Watch measuring heart rate during walk. Runner fixing time at sports smart watch. Young athletic man using fitness tracker or smart watch before run training outdoors.Shutterstock

“He switched over to what I told him to do. He lost 60 pounds and he's reversed his diabetes and he's on his way back to full, full health,” he says in the clip. This involved focusing on food, protein, and exercise. In addition he “reversed his diabetes and reclaimed his health,” says Hyman.

Fundamental 1: Eat One Gram of Protein Per Pound of Bodyweight

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

“Before we rush to prescriptions, let’s start with the fundamentals,” says Hyman. Number one? “Eat a gram of protein per pound of ideal body weight,” he says. “I think it's, personally malpractice to prescribe one of these drugs unless that person has diet counseling and understands they need to eat a gram of protein per pound of ideal body weight and they're taught how to do it right and that they do it,” he says.

Fundamental 2: Strength Train at Least Three Times a Week

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

Next? “Commit to strength training at least 3 times a week,” he writes. “If you don't, what happens is this, you lose the weight, but up to half of the weight is muscle. Now muscle is your metabolic engine. It burns seven times the calories of fat, and when you lose muscle, your metabolism slows down. So then what happens? Then you stop the drug because it's side effects or you can't afford it forever. And then what happens? You gain back the weight,” he says, adding that will gain it back “all as fat, which means your metabolism is gonna be slower, even at the same weight that you were when you started, which means you need to eat less in order to just stay at that weight. You'll gain more weight even.”

Fundamental 3: Prioritize Whole Foods

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

And the third fundamental has to do with diet. He recommends staying away from processed foods. “Prioritize real, whole foods,” he writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

He’s Not Opposed to Weight Loss Drugs

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

“I’m not opposed to these drugs. What I’m opposed to is the widespread use of them, and the lack of research on other interventions that work better,” Hyman concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 Surprising Things About Losing Weight

Dr. Emily MD activemindedphysician
Copyright activemindedphysician/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new post, she reveals the most surprising things she tells her clients about weight loss. “I’m a primary care doctor and these are 5 things I tell my patients trying to lose weight that might surprise you,” she writes. “I promise the list doesn’t include ‘eat less, move more.’”

Make Sure You Are Losing Weight for the Right Reason

First, she recommends understanding why you are losing weight. “Make sure you’re losing weight for your HEALTH,” she writes. Your ‘why’ matters- for both starting and maintaining a weight loss journey. I don’t cater to the voices telling people to lose weight to look a certain way.”

Lift Weights

Next, you need to be lifting weights. “Strength train at least 2-3 times a week,” she writes. “People drastically underestimate the importance of resistance training. The more lean muscle mass you have, the higher your metabolism, meaning the more calories you burn just by living.”

Science Supports This

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.

Manage Your Stress

It’s also essential to manage your stress. “High stress levels increase our cortisol, which leads to us holding on to fat, especially around our midsection. Go to therapy, have joyful hobbies, meditate, practice yoga, have meaningful social connections (I’ve had patients only start to see significant progress in their weight loss when they quit a job they hate),” she writes.

How Meditation Works

Other benefits of getting your zen on? “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality.

Eliminate Alcohol

Next, stop drinking your calories. “Eliminate alcohol,” she says. “Aside from being a literal carcinogen, alcohol is just empty calories that can increase our risk for unhealthy fat gain around our midsection. It also disrupts our sleep, which is really important for that stress management.”

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

Focus Adding to Your Diet, Not Taking Away

The last piece of advice? “Focus on adding MORE in your diet, not less,” she says. “Very restrictive diets are recipes for disaster (no pun intended) when it comes to sustainable weight loss. Instead of calorie counting or eliminating entire food groups, focus on MORE protein, MORE fiber and MORE fruits/veggies.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight

Susie_Matychuk_coachsooz1
Copyright Coach Sooz/YouTube/Instagram
Leah Groth
By Leah GrothNov 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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.

Do you want to lose weight but aren’t sure if you want to take medication to do it? You don’t have to, according to one expert. Susie Matychuk, AKA Coach Sooz, is “the world’s nerdiest personal trainer,” according to her YouTube bio. “The thing that is more effective than Ozempic is a healthy lifestyle,” she says at the start of the viral YouTube clip. In it, she discusses alternatives to the drug for weight loss in the form of foods and fitness.

She Grew Up Believing Medication Should Be a “Last Resort”

She starts by discussing her experience with medication. “I grew up with very traditional values, and I remember my mom telling me that medication should always be the last resort. In my early twenties, I started getting chronic strep throat, joint pain, and rashes. I had no idea that it was because of my poor diet and stress level,” she says in her post.

She Has Tried Taking Typical Medications But They Haven’t Worked

“I went to the doctor and got prescribed antibiotics and painkillers. My symptoms got worse, and I went to the emergency room thinking that I had rheumatoid arthritis or something, which is typical of Susie being overdramatic. The doctors were just as confused as me, and I realized the medical system is not made to help people with symptoms,” she says.

However, Healthy Lifestyle Has Helped Her Ailments Over the Years

She reveals that when she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” her symptoms gradually went away. “That's a little bit about my story and why I am so passionate about a lifestyle approach instead of medication,” she says, adding that there are specific types of food and exercises that stimulate GLP-1, “which is the hormone that Ozempic” targets.

She Believes a Healthy Lifestyle Can Work Just as Well as Ozempic

She notes that while doctors are “prescribing it very generously,” they wouldn’t need to if people understood nutrition and exercise. “If we understood how to make our body have nutrients, then we wouldn't gain fat and feel the need for weight loss drugs at all,” she says. “I would definitely describe myself as anti-medication and pro-healthy lifestyle.”

These Foods Increase the Production of GLP-1

“GLP-1 is a hormone that is produced in the gut and the brain that slows digestion and lowers appetite. Your body is really good at making it on its own without any medical intervention,” she claims. “There are foods you can eat that increase the production of GLP-1, which will make weight loss easier. Eggs, avocado, nuts, and complex carbohydrates all have been shown to increase GLP-1,” she says. Yerba mate tea and black coffee also lower appetite.”

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

The Best Diet Is “Pretty Close” to Keto

The ideal fat loss diet that “stimulates a lot of GLP-1” is “pretty close to a ketogenic diet, which is very effective for reversing insulin resistance and losing fat,” she reveals. “Remember that fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

Exercise Also Releases Chemicals That “Benefit the Body”

Exercise does not stimulate GLP-1,” but it does stimulate a whole bunch of other chemicals that benefit the body,” says Susie. “One of them is growth hormone or GH, and another one is BDNF,” she says about brain-derived neurotrophic factor. “GH is what starts the process of muscle growth. BDNF is what makes you smarter. So basically, exercise makes you jacked and smart.”

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

Ozempic Stops You From Releasing GH, Which Is the Hormone That Helps You Build Muscle

“Ozempic actually stops you from releasing growth hormone, which is why those who take it tend to gain fat and lose muscle. So in most cases, ozempic actually makes us lose the wrong type of weight,” she reveals.

These 5 “Primal Movements” Are the Best Exercises for Weight Loss

According to Susie, the best exercises are called primal movements. “They are movements that your body is actually designed to do. Injury and pain are the result of not being able to do primal movements. There are five of them, and they are squatting, hinging, lunging, pushing, and pulling,” she says.

RELATED: She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

The Most Effective Equation for Fat Loss? Diet and Exercise

“Basically, all you need to do to live a healthy lifestyle that is more effective for fat loss than ozempic is one, eat the GLP-1 stimulating diet, and two, practice your primal movements,” she says. “Every day, big pharma will keep making drugs and selling them to us as long as we are asking for them. And by taking them, you're still asking for them. So hopefully, this provided some clarity on what to do instead, which is to be healthy.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Best Ways to Maximize Ozempic Results

Dr. Robert Cywes M.D. Ph.D. #CarbAddictionDoc
Copyright Dr. Robert Cywes/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

Understand Your Medication's Role

Valparaiso, IN USA - January 15, 2025: Close up of a set of Ozempic Semaglutide Pens

Shutterstock

"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.

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

Focus on High-Quality Protein at Every Meal

Smoked Salmon: Silky smoked salmon, thinly sliced and served with capers and dill,

Shutterstock

" Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

Track Everything You Eat and Drink

Portrait of young woman ordering groceries on smartphone app, holding tomato, sitting near chopping board with vegetables. Girl looking for recipe online, using mobile phone.

Shutterstock

Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

Stay Ahead of Side Effects

Sporty Girl Drinking Glass Of Water Exercising Sitting At Home. Weight Loss And Healthy Domestic Lifestyle

Shutterstock

"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."

RELATED:20 Possible Ozempic Side Effects

Develop a Consistent Movement Routine

Beautiful mid aged woman walking at city park in an autumn day. Smiling female wearing coat and beanie.

Shutterstock

"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

Address Emotional Eating Patterns

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo

Shutterstock

"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

Build Your Support Network

Friends hiking through the hills of Los AngelesShutterstock

Dr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Monitor Multiple Progress Markers

Happy blonde woman looking in the mirror at bedroom. Beautiful plus size woman and her reflection in the mirror

Shutterstock

"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

Create a Sustainable Meal Structure

African American Woman Talking On Mobile Phone Buying Food During Grocery Shopping In Supermarket Store. Black Female Customer Choosing Groceries Chatting On Cellphone In Shop.

Shutterstock

"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

Prepare Strategies for Plateaus

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."

RELATED:20 Things to Avoid While on Ozempic

Plan for Long-Term Success

Beautiful young couple having fun in the kitchen while cooking.Shutterstock

"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 Habits to Lose Weight Faster on Ozempic

Aliza Olive, MD
I’m a Doctor and These Are the 5 Most Common Diet Mistakes Made on Ozempic
Copyright medfreemaintenance/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on Ozempic but want to lose weight faster? Some sneaky habits can help you do so. Aliza Olive, MD, co-founded Med Free Maintenance and is a GLP-1 weight loss and taper-off nutrition expert. In a few new posts, she unveils her list of how to accelerate weight loss on Ozempic. “Most women skip these habits because they seem too simple… but that’s why they work,” she says.

STOP Hitting Snooze

Stop hitting snooze, she suggests. “Every time you hit snooze, you start a new sleep cycle—making you more tired. Instead, have a PLAN: lay out clothes, chug water, get moving,” she writes.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Get a QUICK WIN First Thing

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.​The Power of AccountabilityShutterstock

“Motivation is overrated—momentum is everything. Start the day small and productive,” says Olive. She recommends doing the following:

  • Drink water before coffee
  • Empty the dishwasher
  • Start a load of laundry
  • Eat a real breakfast
  • Make your bed.

STOP Snacking

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

“The problem isn’t finding better snacks—the problem is snacking. Snacks = extra calories & not enough nutrients. It becomes mindless. It’s a crutch. The fix? Stop skipping meals or eating tiny 200-300 calorie ones. Prioritize real meals with protein + fiber,” she suggests.

Plan Ahead and Repeat Meals

Person sitting in an exercise room checking the time on a smartwatch with gym machines behind herShutterstock

“Decision fatigue is real. The more choices you make, the worse they get. Make decisions ahead of time,” she says, suggesting the following:

  • What’s for breakfast?
  • What time are you working out?
  • What are you eating today?

RELATED:20 Possible Ozempic Side Effects

Maximize Your Days Off

Young business man working at home with laptop and papers on deskShutterstock

Make the most of your time off. “Your days off aren’t just for rest—they’re for getting ahead. Knock out the important stuff early so you can actually relax later,” she says.

Go to Bed

Couple sleeping embraced in bedShutterstock

Make sure to get enough sleep. “Late-night wine + Netflix sounds nice, but it won’t help you keep the weight off. Sleep is KEY for hunger, cravings, & metabolism. Aim for 7-8 hours,” she says.

Eat Out Less

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Eating out less will also help you reach your goals faster. “Restaurant meals are calorie-packed and portions are large. Aim for one dinner and one lunch out per week, including fast food. I know life is busy (trust me, I get it!), so realistically I need 2!” she says.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Declutter

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

Declutter your space. “A cluttered space can clutter your mind! Start by cleaning off the front of your fridge, then tackle the inside, and pantry. Next up is your most used spaces in your home,” she says.

Weigh Yourself Daily

Weight,Scale,scales,loss,diet,health,feetShutterstock

Also, weigh yourself daily. “Your weight fluctuates day-to-day. Normalize that. Learn to take the emotion out of it. It’s just data! This helps catch any upward trends early, so you can adjust before it gets out of control,” she says.

Include a Daily Treat

Los Angeles, CA - Jan 10, 2024: Kind Frozen creamy and delicious Frozen Treat Bars, with chocolate cherry and almond nuts.Shutterstock

Let yourself have a daily treat. “Stop thinking of food as ‘good’ or ‘bad.’ Enjoy treats on a random Tuesday. Aim for 80-90% whole, nutrient-rich foods, and avoid the binge-restrict cycle!” she says.

De-Stress

Hand writing in journal with coffee mugShutterstock

“Stress affects your food choices. When you are stressed, you generally make more emotional decisions, right?! Scrolling social media or having wine might feel like de-stressing, but it’s not. Try walking, journaling, praying, stretching, or chatting with a friend instead,” she says.

RELATED:20 Things to Avoid While on Ozempic

Sit to Eat

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladWhat to Eat in a Restaurant for Fat LossShutterstock

Don’t eat standing up. “Ever mindlessly finish a bag of chips? Me too! Put your food on a plate, sit at the table, and really savor each bite. Enjoy your food!” she says.

Nutrition & Diet

6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

Your 10-Minute Taco Bowl

This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

Protein-Packed Kale Salad in Minutes

Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

Fat-Burning 10-Minute Stir Fry

This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

No-Cook Tuna Protein Bowl for Fat Loss

When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

Muscle-Building Protein Pasta in 10 Minutes

Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

Your 10-Minute Fat-Burning Protein Plate

This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

The 10-Minute Secret to Sustainable Fat Loss

"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Simple Things Sabotaging Your Lower Belly and Hip Fat Goals

Camden Mamian mamianfitness
Copyright mamianfitness/Instagram
Leah Suzanne
By Leah SuzanneApr 18, 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.

Are you dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes.

You Are likely Making a Mistake

Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

You’re Running on Coffee and Wine

One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

You’re Eating Too Little

Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

You’re Not Moving Enough

Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

You’re All in…Til the Weekend

If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

No Meal Planning, No Success

If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

You’re Guessing Instead of Tracking

Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

You Want Results Yesterday

Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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 healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

Doctor,,Patient,hospital,medical,health​Monitor Your Progress Through TestingShutterstock

Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

women with holding a cardboard egg box full of her eggs. the girl takes one chicken egg from a white box​EggsShutterstock

Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

Group Of Mature Friends Socializing In Backyard TogetherShutterstock

Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. 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.

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