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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.

Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened

Transform your screen time into meaningful moments with this science-backed approach.

Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Sophie_Malama_Life15
Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Healthy Body

Like many of us, Sophie found herself trapped in an endless cycle of screen time. Every free moment, every little break, became another opportunity to reach for her phone. "In our free time, it's so easy to slip into doom scrolling, mindless browsing, or binge-watching," she admits. But through a simple yet powerful tool called the dopamine menu, this creator of Malama Life discovered a way to break free.

After trading her fast-paced Korean lifestyle for a mindful life in Portugal, where she lives with her husband and two dogs, Sophie has been sharing her journey toward intentional living with over 700,000 YouTube subscribers. Her latest experiment with the dopamine menu didn't just help her overcome phone addiction – it transformed her entire approach to daily joy.

Understanding the Dopamine Menu

A dopamine menu is a personalized list of activities that naturally boost your mood and make you feel good. It's essentially a self-care toolkit you can turn to instead of your phone when you need a pick-me-up. Dr. Mike Sevilla, a family physician, explains, "A dopamine menu is a group of activities that would give you a positive dopamine experience, and many would call these positive self-care behaviors."

How This Menu Changes Your Brain

The menu works by dividing activities into sections like appetizers (quick, easy activities), main courses (longer, more engaging tasks), and desserts (special treats). By choosing these activities instead of reaching for your phone, you naturally boost your dopamine levels, which is associated with feelings of pleasure and reward. As psychotherapist Michelle Hunt notes, "Understanding and addressing dopamine levels can significantly enhance an individual's ability to cope with the ups and downs of daily life."

Create Your Phone-Free Joy List

"In the busyness of life, we forget what really brings us joy and fall into habits that don't really serve us," Sophie explains in her post. Her solution? Creating a detailed menu of alternatives to scrolling. "It's like having a written list of our go-to activities to help us make better choices," she adds, comparing it to avoiding grocery shopping when hungry – a simple strategy that prevents impulsive decisions.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Quick Alternatives to Phone Breaks

Sophie's breakthrough came when she identified her phone triggers. "I noticed I tend to reach for my phone whenever I need a little break," she shares. Her solution was simple but effective: "Making a herbal infusion instead of consuming more information. This is an actual break from my day, and I always feel refreshed afterwards."

Make Better Choices Easy

"You know how they say to build good habits, we have to make it as easy as possible?" Sophie asks. She demonstrates this by keeping a yoga mat next to her desk, making movement an easy alternative to phone scrolling. "Sometimes it even turns into a mini workout session," she notes, followed by breathing exercises that help calm her nerves.

Use Music Instead of Social Media

"Nothing resonates with us emotionally quite like music," Sophie shares. Instead of opening social media apps, she now reaches for her earbuds. "No matter what's going on in my life, no matter how hectic things get, listening to my favorite playlist can instantly aid my mood," she explains. Whether in the car, cooking, or showering, music provides the emotional boost she used to seek from her phone.

Replace Scrolling With Creating

For longer breaks, Sophie turned to creative projects. "Our current creative project is to make all the art pieces for our home," she reveals. "It's rewarding to learn things along the way and also to display something that we made ourselves." This hands-on approach provides a more fulfilling alternative to endless content consumption.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Learn Instead of Like

"Learning a slow skill is the best way to slow down and appreciate the gradual progress," Sophie advises. Whether it's playing an instrument, baking from scratch, or in her case, learning Portuguese, the key is finding joy in the journey. She proves that even a few minutes – time usually spent scrolling – can contribute to meaningful progress.

Feed Your Body, Not Your Feed

Instead of mindlessly snacking while scrolling, Sophie emphasizes mindful nourishment. "Having healthy homemade snacks around is so crucial," she says, sharing her excitement about creating new recipes like chia pudding and chocolate-drizzled almond butter dates. This approach transforms snack time from a distracted phone session into a moment of intentional self-care.

Look Up, Not Down

"The purpose of a sensory walk is to discover new sights and sounds," Sophie explains. She now uses her camera to notice details she'd usually miss while looking at her phone. "Most of us have to be on our screens for a big chunk of the day, so going out, getting fresh air and discovering new things is the best way to reset our senses again."

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Shop Your Closet, Not Your Apps

For the "specials" section of her menu, Sophie replaced online shopping with creative alternatives. "If I ever feel the urge to buy something, I'll go into my closet and just try on all of my clothes," she shares. This practice helps her appreciate what she already owns while creating new outfit combinations – without opening a single shopping app.

Find Real-World Joy

Sophie's favorite phone-free discovery has been exploring Lisbon's parks. "They're so unique to the neighborhood, the trees, the views, the energy is all so different," she enthuses. Her simple yet profound observation captures the essence of life beyond screens: "We really don't need much at all to feel good sometimes. Just sitting quietly on a bench and watching life go by is all we need."

"You'd be surprised how a few small changes in our day can make such a big difference," Sophie concludes. Ready to create your own menu of phone-free happiness? 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

Healthy Body

Woman Tried the Dopamine Menu to Break Free From Her Phone and Here's What Happened

Sophie_Malama_Life15
Christopher Roback
By Christopher RobackDec 23, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Like many of us, Sophie found herself trapped in an endless cycle of screen time. Every free moment, every little break, became another opportunity to reach for her phone. "In our free time, it's so easy to slip into doom scrolling, mindless browsing, or binge-watching," she admits. But through a simple yet powerful tool called the dopamine menu, this creator of Malama Life discovered a way to break free.

After trading her fast-paced Korean lifestyle for a mindful life in Portugal, where she lives with her husband and two dogs, Sophie has been sharing her journey toward intentional living with over 700,000 YouTube subscribers. Her latest experiment with the dopamine menu didn't just help her overcome phone addiction – it transformed her entire approach to daily joy.

Understanding the Dopamine Menu

A dopamine menu is a personalized list of activities that naturally boost your mood and make you feel good. It's essentially a self-care toolkit you can turn to instead of your phone when you need a pick-me-up. Dr. Mike Sevilla, a family physician, explains, "A dopamine menu is a group of activities that would give you a positive dopamine experience, and many would call these positive self-care behaviors."

How This Menu Changes Your Brain

The menu works by dividing activities into sections like appetizers (quick, easy activities), main courses (longer, more engaging tasks), and desserts (special treats). By choosing these activities instead of reaching for your phone, you naturally boost your dopamine levels, which is associated with feelings of pleasure and reward. As psychotherapist Michelle Hunt notes, "Understanding and addressing dopamine levels can significantly enhance an individual's ability to cope with the ups and downs of daily life."

Create Your Phone-Free Joy List

"In the busyness of life, we forget what really brings us joy and fall into habits that don't really serve us," Sophie explains in her post. Her solution? Creating a detailed menu of alternatives to scrolling. "It's like having a written list of our go-to activities to help us make better choices," she adds, comparing it to avoiding grocery shopping when hungry – a simple strategy that prevents impulsive decisions.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Quick Alternatives to Phone Breaks

Sophie's breakthrough came when she identified her phone triggers. "I noticed I tend to reach for my phone whenever I need a little break," she shares. Her solution was simple but effective: "Making a herbal infusion instead of consuming more information. This is an actual break from my day, and I always feel refreshed afterwards."

Make Better Choices Easy

"You know how they say to build good habits, we have to make it as easy as possible?" Sophie asks. She demonstrates this by keeping a yoga mat next to her desk, making movement an easy alternative to phone scrolling. "Sometimes it even turns into a mini workout session," she notes, followed by breathing exercises that help calm her nerves.

Use Music Instead of Social Media

"Nothing resonates with us emotionally quite like music," Sophie shares. Instead of opening social media apps, she now reaches for her earbuds. "No matter what's going on in my life, no matter how hectic things get, listening to my favorite playlist can instantly aid my mood," she explains. Whether in the car, cooking, or showering, music provides the emotional boost she used to seek from her phone.

Replace Scrolling With Creating

For longer breaks, Sophie turned to creative projects. "Our current creative project is to make all the art pieces for our home," she reveals. "It's rewarding to learn things along the way and also to display something that we made ourselves." This hands-on approach provides a more fulfilling alternative to endless content consumption.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Learn Instead of Like

"Learning a slow skill is the best way to slow down and appreciate the gradual progress," Sophie advises. Whether it's playing an instrument, baking from scratch, or in her case, learning Portuguese, the key is finding joy in the journey. She proves that even a few minutes – time usually spent scrolling – can contribute to meaningful progress.

Feed Your Body, Not Your Feed

Instead of mindlessly snacking while scrolling, Sophie emphasizes mindful nourishment. "Having healthy homemade snacks around is so crucial," she says, sharing her excitement about creating new recipes like chia pudding and chocolate-drizzled almond butter dates. This approach transforms snack time from a distracted phone session into a moment of intentional self-care.

Look Up, Not Down

"The purpose of a sensory walk is to discover new sights and sounds," Sophie explains. She now uses her camera to notice details she'd usually miss while looking at her phone. "Most of us have to be on our screens for a big chunk of the day, so going out, getting fresh air and discovering new things is the best way to reset our senses again."

RELATED:10 Warning Signs Your Body Needs More Protein Right Now

Shop Your Closet, Not Your Apps

For the "specials" section of her menu, Sophie replaced online shopping with creative alternatives. "If I ever feel the urge to buy something, I'll go into my closet and just try on all of my clothes," she shares. This practice helps her appreciate what she already owns while creating new outfit combinations – without opening a single shopping app.

Find Real-World Joy

Sophie's favorite phone-free discovery has been exploring Lisbon's parks. "They're so unique to the neighborhood, the trees, the views, the energy is all so different," she enthuses. Her simple yet profound observation captures the essence of life beyond screens: "We really don't need much at all to feel good sometimes. Just sitting quietly on a bench and watching life go by is all we need."

"You'd be surprised how a few small changes in our day can make such a big difference," Sophie concludes. Ready to create your own menu of phone-free happiness? And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

5 Things This Health Coach Quit Doing to Beat Binge Eating and Transform Her Body

Dierdre_Rae9
Leah Groth
By Leah GrothOct 13, 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:
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.

Dierdre Rae is showing off her before-and-after transformation – in a crop top. In a new social media post, the London-based certified health and wellness coach discusses her health journey, revealing how she overcame an eating disorder to become the healthiest version of herself. In the before photo from 2019, she did “hours of exercise every day, massively undereating for days and then binging, the body is constantly swollen and bloated.” Now, in 2024, she has a more balanced approach to diet and exercise and is healthier than ever. Here is how she did it.

She Achieved “Food Freedom” After a 10-Year-Long Eating Disorder Battle

“Food freedom is never something I thought I’d be able to have (for reference, I’m around the same weight in both photos). It was a 10-year battle, but here we are over 5 years later - intuitive eating, never calorie counting, doing the exercise I enjoy, resting without guilt, and not constantly thinking and worrying about food/body image,” she writes in her post. “If you’re struggling, I have a free binge guide in my bio 🫶🏻 (just some tips from me that helped heal binge eating habits for myself, some of my friends, and clients 💗), but here are a few things that helped me start to recover.”

She Read This Book

First, she suggests ordering a book. Buying the book ‘brain over binge’ by Kathryn Hansen (in her Amazon storefront or on audible, was a game-changer. “There’s a book and a recovery guide, make sure you get the book,” she says.

RELATED: I'm a Personal Trainer: 14 Pilates Moves That Helped My 50+ Clients Lose Weight

She Balanced Her Breakfast

Next, she tackled her diet, starting with breakfast. “Eating a balanced breakfast (protein, fats, AND carbs) the morning after a binge/overeating to balance out blood sugars,” she says.

She Quit Dieting

After years of yo-yo dieting and seriously restricting food, Dierdre gave up crash diets for good. “I completely stopped dieting and trying to lose weight (had to sit with that anxiety),” she writes.

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

She Reversed Negative Thoughts

She also changed her thought process. “I started standing up for myself by not letting unchecked intrusive thoughts come into my brain. I reversed any negative thought about my body and food into something I’d believe,” she writes.

She Shifted From “Intense Cardio” to Weight Lifting and Walking

She also shifted her approach to exercise. “I stopped all intense cardio while recovering. I only weight lifted and walked. (intense cardio can mimic binge symptoms and make you ravenous),” she explains.

She Incorporated “Fear Foods” Into Her Diet

And lastly, she “ate and incorporated my fear foods EVERY day,” she reveals. “It helped to take away the feeling that if I ate something ‘bad,’ the whole day wasn’t ruined; therefore, I was less likely to binge (I had cake after lunch every day for an entire summer). IT’S NORMAL to overeat it in the beginning, but it’s about practicing taking those foods off of the pedestal we’ve placed them on.”

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Stretching Is Also Important

She discusses how important and “underrated” stretching is in another post. “Getting workouts in is incredible, but mobilizing your body has just as many benefits. I know that stretching is easy to skip out on, especially after you’ve finished a workout. Still, even a few minutes of stretching can have massive benefits,” she writes, listing benefits such as muscle recovery, injury prevention, increased range of motion in joints, enhanced muscle performance, can help improve posture, promotes blood circulation, can relieve stress, enhances athletic performance, and reduces muscle stiffness and soreness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

3 Things That Helped Me Break the Cycle of Yo-Yo Dieting

Jenna_Rizzo_jennaaaamariee12
jennaaaamariee/Instagram
Leah Groth
By Leah GrothApr 19, 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:
FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.

Are you struggling to break the pattern of yo-yo dieting? Fitness influencer and online coach Jenna Rizzo helps women get in shape in a natural way – via diet and exercise. In one of her posts, she discusses the push-and-pull of dieting and how to break it. “If you are sick of yo-yo dieting and gaining and losing the same 10 to 20 pounds, listen up. My name's Jen. I've been a fitness coach for the past six years, and I specialize in women's weight loss,” she says in the clip. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, weighs in on what she has to say.

Rizzo Would Diet Monday Through Friday and Indulge on the Weekends

Jenna_Rizzo_jennaaaamariee11jennaaaamariee/Instagram

“Back when I first started my fitness journey, I fell into a really bad cycle of yo-yo dieting,” Rizzo confesses. “I would restrict myself so much during the week and lose a bunch of weight Monday through Friday, but weekends were like my Achilles heel, like I would go crazy and eat everything. Here are the three things that help me break the cycle once and for all.”

She Let Go of Perfection

Jenna_Rizzo4jennaaaamariee/Instagram

“Number one, I let go of trying to be perfect on my diet throughout the week,” she explains. “When I say I tracked everything, I mean it, every gram, every ounce, every milliliter, everything was accounted for. I had it in my brain that I was either a hundred percent perfect or a hundred percent off the rail and there was no in between. So letting go of that mentality is truly what helped me find balance. And I do still track now if I'm just trying to tighten up, but it's much more laid back. I'm just tracking to make sure I'm eating enough and actually getting enough protein in.”

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

She Loosened Her Food Rules

Jenna_Rizzo_jennaaaamariee13jennaaaamariee/Instagram

“Number two, I slowly let go of these food rules that I'd set for myself, like eating super low calorie on a day,” she says, adding that she stopped telling herself “that some foods are good and some foods are cheating foods.” Once she let go of the rules, “food just became food again,” she said. “Like I eat healthy now because it makes me feel good, not because I have some anxiety about getting out of shape.”

She Allowed Herself to What She Wanted, When She Wanted It

Jenna_Rizzojennaaaamariee/Instagram

This led her to number three. “I allowed myself to eat the foods I wanted, and no doubt this was the hardest one to control in the beginning,” she said. “But once I started to allow myself to just eat kind of whatever I wanted when it sounded good to me, it allowed food to not be such a big deal anymore. So it wasn't something I felt like I needed to binge on because I couldn't have it again, if that makes sense.”

RELATED: 5 Exercises Wrecking Your Bone Health After Menopause

Body Network's Expert Weighs In

Girl holds a paper plate with healthy food sitting on the floor. Home delivery food. Healthy eating concept. When you stay at home.Shutterstock

Being too regimented and “weighing and measuring every morsel of food you eat definitely takes the fun out of eating and creates an atmosphere of guilt when you have a minor little slip,” agrees Collingwood. However, tracking for a while is “great for awareness of how many calories are in foods and approximately how many you are getting in a day, but getting too strict has it’s downfalls and can create an eating disorder mindset,” she says.

As for food rules, having the mindset of balance is key to fueling yourself well, she says. “Your attitude on food can go a long way to a peaceful mind. If you are constantly attaching guilt or praise to certain foods you are putting too much emotion into foods and that can then affect your mental and emotional state in other areas of your life. Looking at food as nourishing and positive for health instead of evil for weight gain is a huge step for a lot of chronic dieters,” she explains. And, too strict rules lead to rules being broken “and sometimes going way overboard the other way,” she says.

“I have seen people undo 6 days of really strict eating in just one ‘cheat’ meal because they eat way too much in that meal. Allowing yourself to have all kinds of foods in moderation rather than binging helps to maintain normalized eating and a feeling of peace around food.”

💪🔥Body Booster: If you are struggling with binge eating or yo-yo dieting, try and reset your relationship with food.

@jennaaaamariee

3 first steps i took to help me put an end to my yo yo dieting

Nutrition & Diet

8 Things That Helped Me Break My Sugar Addiction and Lose 30 Pounds

Vivian_Ngo_vivianngo1
viviannngo/Instagram
Leah Groth
By Leah GrothJun 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Are you struggling to lose weight? Vivian Ngo (@vivianngo) is a fat loss coach and the creator of Team Evolve, a fat loss mastery program utilizing the tools that helped her get into the best shape of her life. In her viral TikTok and YouTube videos she reveals her secrets to breaking her sugar addiction and unhealthy binge-eating habits so that she could lose 30 pounds and get into the best shape of her life.

She Struggled with Yo-Yo Dieting for 10 Years

“I thought that I would be stuck in the Yo-yo dieting, binge eating, restricting my calories, and then overeating, losing the weight just to gain it all back. I genuinely thought that I was going to be stuck in that cycle for the rest of my life because I was in it for over 10 years,” Ngo says in a YouTube clip.

She Says “Nothing Worked”

Check your body shape with white weight scales, top view.Shutterstock

“I felt like I tried everything, everything, and nothing worked. Nothing kept the weight off. And I can tell you right now that I'm sitting here today down 30 pounds, kept it off for years, and I have never felt better in my skin,” she claims.

However, Now She Has Tools to Overcome It

@viviannngo_

By far one of the HARDEST habits I’ve ever had to break. ↴ I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all, That I knew I had to stop the restricting portion in order to stop the bingeing portion, because they fed into one another. But once you teach your mind & body that it won’t be punished for overeating or bingeing, And you start leaning into kindness & compassion for yourself… SHOCKINGLY: the binges stop, too. But it’s scary at first, because you’re so terrified to gain weight that the thoughts of wanting to restrict are SO strong. Learning how to sit with those thoughts, but NOT listen to them is a vital part of recovery. You CAN do it, my friend. ✨ If you’re READY to overcome yo-yo dieting and MASTER your emotions and lifestyle habits so you can *master* your fat loss, once and for all, feel free to visit my website and apply for 1-on-1 coaching with me: www.teamevolve.co/ #healthyeatingtips #healthyeatinghabits #fatlosshabits #fatlosstipsandtricks #weightlosstipsandtricks #weightlossforwomen

What were the tools that helped her? In another TikTok clip, she claims that “eliminating this habit” helped her “overcome ten years of binge eating.”

1. She Stopped “Overcompensating” Post Binge

She explains that she would binge and then try to remedy the situation. “Overcompensating a binge by undereating/doing a bunch of cardio the next day” was the first habit she had to break.

She Had to Overcome Her Binge Eating Instead

Woman eating snacks in night next to the opened fridge.Shutterstock

“I was terrified of getting fat that I couldn’t NOT overcompensate my binges. It wasn’t until I was dead set on OVERCOMING binge eating once and for all” that she discovered the second tool.

2. She Had to Stop Restricting 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. Balanced portion with healthy dish. Pre-cooking conceptShutterstock

“I knew I had to stop the restricting portion in order to stop the binging portion because they fed into one another,” she said. “But once you teach your mind & body that it won’t be punished for overeating or binging.”

She Maintains She Used to Exercise Just as Much

@viviannngo_

Being consistent with working out is *not* enough to get you the results that you want: let’s talk about it! ↴ If you’re like me or the women I work with, your goal is to get toned meaning: you want to lose body fat, and look fit + strong without looking bulky. So you’ve heard that you should start lifting weights if you want to get toned, so you do - but even though you’re being consistent in the gym, you’re really not seeing much change in your body like you want to. Sounds about right? Here’s why: ↴ Lifting weights will help you build strength + muscle which is *amazing* - but to really see a difference in your physique, You will need to lose body fat that is laying on top of your hard-earned muscle in order to really see a difference in your body. To lose body fat, you need to be in a calorie deficit, And the BEST way to ensure you’re in a calorie deficit isn’t just be eating healthy *most* of the time, It’s by being accountable to what you’re putting in your body 24/7 by weighing out your food and tracking it every day: Monday through Sunday! And if you’re already quite active and being consistent in the gym, It’s THAT much more important that you need to be diligent with your tracking + diet day-to-day! 🌸 If you’re interested in working with me 1-on-1, check out my coaching on my website at: www.teamevolve.co/ ✨ #fatlosstransformations #fatlossbeforeandafter #weightlossbeforeandafter #weightlosstransformations #armfatloss #tonedarms

In another TikTok video, she reveals another important tool. She shows a before-and-after photo, claiming that she did the “exact same workouts, lifting weights, and doing incline walking on the treadmill” five days a week in both photos.

RELATED:20 Abdominal Fat-Blasting Tips for a Flatter Stomach in 60 Days

3. She Had to Stop Binging on Sugar and Drinking

Female hands holding sugar cubes, closeupShutterstock

“So why do I look so different in this photo? I was eating pretty healthy, but I would have cravings at night, and I would often binge on sugar at night. On the weekends, I like to go out to eat. I would drink, and I would kind of go off my healthy eating plan. But during the week, I was eating pretty healthy. So I thought,” she says.

4. And, She Had to Start Tracking Calories

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

“In this photo, I was tracking my calories. I was weighing all of my food and logging all of my food in my FitnessPal Monday through Sunday, every single day, every single meal, I was accountable to everything I was putting my body. That was the biggest difference between these two photos here. I was eating pretty healthy some days off here, and I knew exactly what was going into my body every day,” she revealed.

5. She Also Stopped Making Food “Good and Bad”

@viviannngo_

How I overcame binge eating / yo-yo dieting after being stuck for 10 years. ❤️ If you’re ready to commit to your healing journey and overcome yo-yo dieting once and for all, visit my website to work with me: www.teamevolve.co/ ✨ #fatlosshabits #weightlosstipsandtricks #emotionaleatingcoach #overeating #overeatinghelp

In another TikTok she adds that she had to look at food differently to lose weight. “I had to stop making foods good and bad because that is why I was binge eating. I would only let myself eat high protein, veggies, no carbs. That's it,” she said.

She Used to Use Eating “Bad” Food as an Excuse to Binge

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“And anytime I would have a food that I would consider, not high protein, not vegetables, not low carb, anything unhealthy, fast food, going out to eat a piece of candy, bite of a cookie, anything, I would use that as an excuse to binge because I would say, oh, I've already fallen off for today, so I might as well have everything that I've restricted myself from and start again tomorrow, and I will promise myself I'll be good tomorrow. I promised myself I'll be good Monday,” she continued.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

6. So, She Started to “Slowly Incorporate” Sugar and Fast Food

Ayutthaya,Thailand - March 7, 2018 :View in Porto Go Bangpa-in, McDonald's Restaurant in Ayutthaya,Thailand. McDonald's is an American hamburger and fast food restaurant chainShutterstock

“And the reason why I was so stuck in my weight loss journey is because I couldn't stop binging. The reason I was binging is that I couldn't stop restricting myself, and it wasn't until I started to slowly incorporate sugar, going out to eat burgers, french fries, McDonald's, and Taco Bell, all these things that I previously thought were horrible, so bad, so unhealthy would make me fat, it wasn't until I started to make my peace with these foods, allow myself to have them incorporate them into my nutrition plan that I finally stopped binging after ten long years, and I actually was able to look and feel my best while eating all these, what I used to think were bad foods.”

7. She Also Started Planning

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In another TikTok revealing “habits that helped me lose OVER 30 lbs of body fat,” Ngo adds that planning is key. “Planning in advance is CRUCIAL. Deciding what I want to eat last minute almost NEVER leads me to make choices that are actually filling + satisfying,” she writes.

She Plans the Night Before

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She reveals that she plans what and when she is going to eat the night before. She also “has a game plan for what to do when I want to eat out of boredom.”

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

8. She Also Takes Progress Photos

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Another one of her tricks to stay on track? She doesn’t rely on the scale. “Use progress photos instead,” she recommends.

Nutrition & Diet

She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months

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Leah Groth
By Leah GrothDec 19, 2024
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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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 your unhealthy habits keeping you from achieving your weight loss goals? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. In a new social media post, she discusses some of the bad habits she had to give up in order to lose 10 pounds in 2 months at 46. “We all have habits that we want to break…Losing weight in your 40s can feel like a struggle, but small changes can make a big difference!” she writes. “Here are 5 habits I let go of that kickstarted my journey.”

Mindless Snacking

The first habit she had to ditch was mindless snacking. “I used to grab snacks throughout the day without even thinking about it—whether I was bored, stressed, or just because the food was there. Now I make sure to have balanced meals that keep me satisfied longer, and when I need a snack, I choose something with protein and fiber, like Greek yogurt or an apple with almond butter,” she writes in her post.

Skipping Meals

The next habit she parted ways with was skipping meals. “I used to skip meals, especially breakfast, thinking I was saving calories. But in reality, it would just lead to overeating later in the day,” she says. “Now, I make time for regular meals—especially breakfast, which sets the tone for my day. A quick smoothie or some eggs and veggies in the morning helps me feel energized and prevents those late-afternoon cravings.”

Processed Foods

The third habit? Relying on processed foods.
”Frozen dinners or packaged snacks were a go-to because they were easy. But I realized they were packed with hidden sugars, sodium, and unhealthy fats,” she says. “I swapped them out for whole foods—lean proteins, veggies, and healthy carbs. Meal prepping on Sundays was a game changer. It is much easier to avoid the temptation of quick, unhealthy options during the week, and I actually feel more energized after eating real food.”

Late Night Eating

Late-night eating
was something else she had to ditch. “Eating late at night had become a bad habit. I started closing the kitchen after dinner, giving myself at least 2-3 hours before bed without food. This not only helped me avoid unnecessary calories but also improved my sleep,” she writes.

Overthinking Workouts

The fifth habit she had to let go of was overthinking workouts. “I used to think that if I didn’t have an hour to hit the gym or couldn’t do a perfect workout, it wasn’t worth it. Now, I prioritize movement in any form—whether it’s a 20-minute walk, or a quick bodyweight workout,” she writes.

Breaking Up with Bad Habits Isn’t Easy, But the Results Are “Worth It”

While quitting unhealthy habits and replacing them with ones that will help you achieve your goals isn’t easy, it pays off in the end, she maintains. “Breaking up with these habits took time, but the results were worth it!”

RELATED:9 Foods with More Protein Than an Egg for Weight Loss, Says Nutrition Coach

She Also Stopped Cutting Out Entire Food Groups

In another post, she reveals a few more habits she ditched in order to lose weight. The first? Cutting out entire food groups.
”Eliminating carbs or fats may seem like the answer, but it’s not sustainable. Your body needs a mix of carbs, proteins, and healthy fats to thrive. Cutting out entire food groups can mess with your energy levels, hormones, and mindset. Balance is the key — there’s room for everything when you approach food mindfully,” she writes.

And, She Stopped Giving Up Foods That She Loves

Another thing she stopped doing? Giving up foods that she loves. “Let’s be honest — life without ice cream or pizza sounds miserable! I’ve learned that allowing myself to enjoy these foods in moderation keeps me sane and on track. Depriving yourself often leads to bingeing or feeling like you’ve failed. Including foods you love makes healthy eating a lifestyle, not a punishment,” she writes.

She Stopped Relying Solely on Cardio

Once she stopped relying solely on cardio, it also changed the game.
”I used to think cardio was the best way to lose weight, but resistance training changed everything. Lifting weights builds muscle, boosts your metabolism, and helps you feel stronger and more confident. Cardio has benefits, but strength training reshapes your body in a way cardio alone can’t,” she writes.

RELATED:Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

And, She Stopped Letting the Scale Dictate Progress

And, lastly, she stopped letting the scale dictate progress.
”The scale is just one number, and it doesn’t tell the whole story. Your energy, strength, how your clothes fit, and how you feel are all signs of progress. If you let the scale control your mood, you’ll miss out on the real wins. Focus on the bigger picture — it’s way more rewarding,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Ozempic Is Working Too Well

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Leah Groth
By Leah GrothJan 28, 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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Follow:
✓Evidence-Based

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

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

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

Are you on Ozempic but can’t seem to lose weight? It might be slowing down your metabolism, says an expert. Aliza Olive, MD, is a macronutrient expert and Cleveland Clinic doctor who dropped 20 pounds in 3 months on semaglutide. She is also the co-founder of MedFree Maintenance, helping others lose weight and achieve their body goals. In a new video, she discusses a very important thing to look out for. “Ozempic gals, red flags that your GLP-1 is slowing down your metabolism. 7 things you need to look out for. 3 is the worst,” she writes, revealing “GLP-1 Mistakes You Can’t Afford to Make!!”

If Your Metabolism Goes Down You Might Plateau

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“If your metabolism goes down, it’s going to cause stubborn plateaus and make it even harder to keep the weight off when you decrease or stop Semaglutide or tirzepazide,” she writes in her post. Wish you could stop GLP1 meds like Ozempic, Zepbound, or Mounjaro but keep the results? Tapering off Semaglutide or Tirzepatide soon and fear becoming just another weight regain statistic?”

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

If You Don’t Eat Enough It Can Cause Muscle Loss

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“If you don’t eat ENOUGH while On Ozempic, it can cause muscle loss, decreased calorie burn at rest, and decreased metabolism. Here are 7 Red Flags 🚩 that Your GLP-1 is slowing down your metabolism!” she adds.

7 Signs Ozempic Is Slowing Your Metabolism

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Here are the following red flags, per Aliza:

  1. If you are losing hair.
  2. If your energy low
  3. If you’re not hungry at all in the mornings.
  4. If you are more moody than normal
  5. If your sex drive is decreased
  6. If your sleep is off.
  7. If You feel like you are weak and losing strength.

RELATED:20 Possible Ozempic Side Effects

Your Body Is Slowing Down

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“These are signals that tell you that your body isn’t thriving. When our metabolism slows down, we experience that with a decrease in movement. (You might not even notice it… thinks like less fidgeting, less talking with your hands, etc) Your body is actually slowing down on purpose so you use less calories each day,” she explains.

Here’s What to Do About It

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What should you do about it? “Make sure you are eating enough and not completely skipping meals while on Ozempic. It’s going to be hard to get enough protein if you aren’t having enough meals,” she says.

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

Here’s How Much You Should Eat

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“How much should you eat? That’s pretty individual. VERY Generally, I recommend using a TDEE calculator to calculate your maintenance calories. Then subtract about 500 calories. So if your maintenance is 1800 calories each day, aim for about 1300 calories,” she says.

Bottom Line: Don’t Undereat!

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“Going lower is not better! Feeling zero hunger, cravings, or food noise is NOT the goal. 🤯Yes, I said it!! The goal, especially if you plan to wean off medication is to dull these so you can build habits and emotional outlets to be able to maintain!” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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

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"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,

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"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

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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

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"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

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"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

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"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

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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

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"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

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"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

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"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

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"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.

Fitness & Workouts

6 Back Pain Exercises That Work in 9 Minutes

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

Lumbar Rotation: Get Started with Gentle Twists

Attractive young woman working out indoors, doing yoga exercise on wooden floor, lying in Reclining Spinal Twist, Jathara Parivartanasana, resting after practice, full length, top view​Start With Lumbar Rotation For Lower Back ReliefShutterstock

Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

Yoga stretch exercise fit Asian woman stretching lower back for spine health on city outdoor fitness class in park. Seated spinal twist.​Easy Hip Opener With Piriformis StretchShutterstock

Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

Single athletic woman with blond hair in blue outfit on back stretching hamstring muscles for leg in mid air​Simple Hamstring Stretch For Tight LegsShutterstock

Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

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Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

Side view of young woman doing gymnastics the half bridge pose in fitness studio or home practices yoga warming up exercises for spine, backbend, strengthening back and shoulders muscles.Shutterstock

"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

Young fit woman in sportswear doing yoga at gym in Bird Dog pose.Shutterstock

Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

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

Tips for Success

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Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

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

When to Expect Results

Beautiful woman doing bird dog yoga pose and stretching her body at the park in the morning, healthy lifestyle and activity conceptShutterstock

While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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