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Fitness Coach Lost 44 Pounds by Working Out “Inconsistently” and Doing These 3 Things Instead

You don’t need to sweat endlessly to achieve results.

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By John-Chapple1Jan 30, 2025
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✓Evidence-Based

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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.

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
John-Chapple1
By John-Chapple1Jan 30, 2025
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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.

Fitness & Workouts

Are you working out but not achieving your weight loss goals? According to one expert, you don’t need to slave away at the gym to lose weight. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new Instagram post, she reveals the three things she does instead. “How I stay lean while working out inconsistently,” she writes. CAN’T BE CONSISTENT WITH/ YOUR MOVEMENT?👇🏼Here’s how to still STAY LEAN!”

You Can Stay in Shape When You Are “Out of Routine”

“Ngl, the beginning of the year has been a whirlwind but in the best way possible. 2 months, 4 trips which means I’ve been out of routine for basically half of that time. It requires focus on overall lifestyle habits!” she says.

These 3 Things Will Help You Stay On Tracks

“But!!! I haven’t lost my results and l’ve managed to still stay fairly lean. if you’re not able to stay consistent with a workout routine because of travel, health reasons etc. here are 3 things you can do to stay on track with your progress!” she added.

Walking

Walking is the first thing you should do. “Walking is effective for staying lean because it is STILL a form of cardio and great for fat/ calorie burning weight management! It’s accessible, sustainable, and can be easily integrated into daily routines no matter where you’re at or how you’re feeling!” she says.

Doing What You Can

Next, she recommends just doing what you can. “You may think 10 minutes of working out is useless but the point is you need to do what you can when you can! Not only does any type of movement improve your mood, increase your energy etc. but I promise you quick movement can still be effective and keep you on track!” she says.

Limiting Sugar

Finally, limiting sugar will go a long way. “We all love a sweet treat here and there but cutting down on sugar while in an inconsistent movement phase can legit make a big difference on your body. Blood sugar levels will normalize which also helps with cravings, mood, energy & the list goes on. Also sugar is just empty (high) calories with 0 nutritional value so we ain’t about it.

Cut it out and see the wonders!” she writes. “So the next time you find yourself unable to stay consistent just know you can keep up with your progress while dedicating less time to moving your body.”

Stop Following Diets

In another recent post, she revealed five things she stopped doing to lose 44 pounds, starting with ditching diets. If you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

Next, don’t eat less even if you think it will help you lose weight. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

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

Stop Overdoing It with Exercise

Don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

“Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

Stop Setting Weight Loss Goals

“Stop having goals,” is her final tip. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fitness & Workouts

Coach Lost 44 Lbs by Doing These 3 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
John-Chapple1
By John-Chapple1Jan 30, 2025
John-Chapple1
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 working out but not achieving your weight loss goals? According to one expert, you don’t need to slave away at the gym to lose weight. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new Instagram post, she reveals the three things she does instead. “How I stay lean while working out inconsistently,” she writes. CAN’T BE CONSISTENT WITH/ YOUR MOVEMENT?👇🏼Here’s how to still STAY LEAN!”

You Can Stay in Shape When You Are “Out of Routine”

“Ngl, the beginning of the year has been a whirlwind but in the best way possible. 2 months, 4 trips which means I’ve been out of routine for basically half of that time. It requires focus on overall lifestyle habits!” she says.

These 3 Things Will Help You Stay On Tracks

“But!!! I haven’t lost my results and l’ve managed to still stay fairly lean. if you’re not able to stay consistent with a workout routine because of travel, health reasons etc. here are 3 things you can do to stay on track with your progress!” she added.

Walking

Walking is the first thing you should do. “Walking is effective for staying lean because it is STILL a form of cardio and great for fat/ calorie burning weight management! It’s accessible, sustainable, and can be easily integrated into daily routines no matter where you’re at or how you’re feeling!” she says.

Doing What You Can

Next, she recommends just doing what you can. “You may think 10 minutes of working out is useless but the point is you need to do what you can when you can! Not only does any type of movement improve your mood, increase your energy etc. but I promise you quick movement can still be effective and keep you on track!” she says.

Limiting Sugar

Finally, limiting sugar will go a long way. “We all love a sweet treat here and there but cutting down on sugar while in an inconsistent movement phase can legit make a big difference on your body. Blood sugar levels will normalize which also helps with cravings, mood, energy & the list goes on. Also sugar is just empty (high) calories with 0 nutritional value so we ain’t about it.

Cut it out and see the wonders!” she writes. “So the next time you find yourself unable to stay consistent just know you can keep up with your progress while dedicating less time to moving your body.”

Stop Following Diets

In another recent post, she revealed five things she stopped doing to lose 44 pounds, starting with ditching diets. If you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

Next, don’t eat less even if you think it will help you lose weight. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

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

Stop Overdoing It with Exercise

Don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

“Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

Stop Setting Weight Loss Goals

“Stop having goals,” is her final tip. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Fitness Coach Lost 44 Pounds When She Stopped Doing These 5 Things

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram
Leah Groth
By Leah GrothJan 21, 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 trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

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

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Lost 95 Pounds by Taking These 6 Steps

Andrea Michelle andimichellefit
Copyright andimichellefit/Instagram
Leah Groth
By Leah GrothFeb 03, 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 trying to lose weight but aren’t sure what to do? It may be as simple as implementing a few healthy habits into your routine, says one expert. Andrea Michelle is an online coach and certified personal trainer who helps “women love their bodies and get strong AF,” she writes in her Instagram bio. In a new post, she reveals what she did to lose 95 pounds. “I went from 240 lbs to 145 lbs naturally, & if I was someone who wanted to do the same in 2025, here’s what I’d do,” she captioned the post. “Steps to kickstart your weight loss journey.”

Step One: Eat in a Calorie Deficit

The first thing to do, is eat in a calorie deficit. “Calculate your TDEE (there are lots of online calculators) and ensure you are consistently eating below your maintenance requirements. This can be as little as 100- 200 calories below maintenance, as long as you are consistent you will lose fat,” she writes.

Step Two: Don’t Eliminate Foood Groups You Like

Next, don’t eliminate any food groups or foods you enjoy. “Work these foods into your meal plan, prioritize variety and plan for treats. All foods fit! If you enjoy the foods you are eating it will be much easier to stick to your deficit,” she suggests.

Step Three: Prioritize Protein

The third step is prioritizing protein. “Protein is so important while losing weight for a number of reasons. Firstly it increases satiety, keeping you fuller for longer. Secondly it boosts metabolism, it takes more energy for your body to break down protein than it does carbs or fat. Thirdly it preserves and builds muscle mass. During weight loss eating adequate protein helps your body preserve lean muscle mass, this means more of the weight you lose is fat,” she writes.

What Science Says About Protein

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Step Four: Have a Step Goal

Next, have a step goal. “I did no formal cardio while losing weight. Instead, I focused on increasing my NEAT (non-exercise activity thermogenesis) and had a goal of hitting at least 10 thousand steps per day. If this is a big jump for you start by increasing your steps slowly over time. Pick a step goal that is challenging but realistic,” she writes.

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

How Many Steps?

How many steps should you walk? According to a 2018 study in Obesity, walking 10,000 steps a day is linked to weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Step Five: Lift Weights

“Focus on strength training regularly with progressive overload,” is step five. “Strength training is so important while losing weight because we don’t want to burn our muscle, we want to burn fat! If you strength train while in a calorie deficit you will lose less muscle than someone who isn’t exercising or only doing cardio,” she writes.

Science Supports Strength Training for Weight Loss

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.

Step Six: Be Patient

And the last step? Be patient. “Remember progress takes time. Short term fixes = short term results. Be patient with yourself and celebrate all the small wins along the way!” she writes.

See Her Before-and-After

In another recent post, Andi shared her amazing before-and-after photos. “Transformation photos will show you what I lost, but they don’t show you everything I’ve gained in the process- strength, confidence, determination, self love, discipline,” she wrote. “Photo on the left is from Oct. 2023. Photo on the right is from Sept. 2024.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Coach Loses 90 Pounds Naturally With 4 Rules

Coach Loses 90 Pounds Naturally Following 4 Simple Daily Rules
Copyright brookeralphsfit/Instagram
Leah Groth
By Leah GrothJan 15, 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.

Do you want to lose weight and keep it off? According to a top expert, it all boils down to a few healthy habits. Brooke Ralphs is an online fitness and nutrition coach (CPT and CNC) who helps her clients burn fat and sustainably build muscle. “I went from 225 pounds to 135 naturally, and if I was someone who wanted this in 2025this, this is what I’d put in my New Year goals,” she writes across the video. “A golden goal list to set you up. I'd make sure this was set,” she adds in the caption. Here is what she recommends:

Set a Realistic Calorie Goals

Don't overdo it when it comes to cutting calories. "Setting a realistic calorie goal" and making sure your protein goal is around your goal body weight in grams, is Brooke's first recommendation. "Usually this is close to the 40,30,30 split with macros for fat-loss," she says in her video.

Get Your Steps In

Walking is also instrumental for weight loss, says Brooke. "Commit to a daily step goal," she recommends. This gets her body "up and moving so that my total daily energy expenditure gets higher," she says.

Plan Your Workouts Ahead of Time

Don't wing it when it comes to exercise. "Decide what days and times I'm working out and what workouts I'm doing," says Brooke. "Treat them like important appointments that can't be missed or moved around."

Strength Training

Like many experts, Brooke recommends lifting weights. "Focus on strength training at least 3x a week and commit to learning how to lift in progressive overload with time under tension rather than just doing random machines. Treat it like you're learning a new skill and hobby," she says.

Track Your Victories

"Keep track daily of things you're proud of yourself for doing and celebrate the daily wins that you accomplished by showing up rather then being perfect," says Brooke. "This will help you get rid of all or nothing mindset."

RELATED: Metabolism Expert Reveals 4-Ingredient Pudding That Burns Fat Like Ozempic

And Reward Yourself for Them

And, set up "a non food reward system where you award yourself with a massage, a new outfit, a book, get yourself a memorable trophy that you're proud of or collect something that will remind you of your accomplishments," she says.

Know Your Why's

Understanding why you are on your journey goes a long way, according to Brooke. "Write down the biggest list of 'why's' in your phone that don't have to do with just the scale moving. Reflect on this daily to help you keep going when you're having a hard time not having bigger wins. (Like scale drops etc)," she writes.

Avoid Extreme Diets

Brooke doesn't recommend serious restrictions. "Have a goal to avoid extreme diets that won't teach you how to live when you're at your goal weight," she says. "What you do to get there is what you do to stay there but just with more food."

RELATED: Woman Gets Stronger Body at 45 Than 25 With Simple Changes

Do the Opposite of What You Did Before

"Do the opposite of what you've done in the past," she continues. "For example (no sugar in 2025, no carbs, only Whole Foods, etc) AND INSTEAD make the goal to do it WHILE incorporating this food so you're not demonizing food but seeing it for what it is and giving it a time and place. (Eliminating food guilt and speaking the language of food)" she writes.

Be Consistent

And, keep going no matter what. Her last tip is to "decide to make consistency be more important than how your day looks, being perfect, & don't dwell on messing up." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 60 Lbs Doing These 4 “Unpopular” Things

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Leah Groth
By Leah GrothMar 19, 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.

There are lots of common weight loss methods – eating more protein, lifting weights, and cutting calories. However, one expert has some more unconventional tips. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. “4 unpopular things I do for fat loss that most people don’t talk about,” she captioned a post. “I might get some push back for some of these, but that’s okay. This is what works for me.”

She Avoids High-Intensity Cardio

Her first unpopular habit? “I avoid high-intensity cardio—it’s never in my routine,” she says. “Mostly because I just don’t like it, and also because it’s not the most effective for fat loss. I was a cardio bunny for years and I got burnt out on trying to ‘burn more calories.’ Now, I lift weights, walk daily (7-10k steps), and focus on building muscle. More muscle = higher metabolism = easier fat loss.”

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

She Eats First Thing in the Morning and Right Before Bed

Next, she eats first thing in the morning and right before bed. “No ‘fasted cardio.’ No ‘cut off eating at 7 PM’ rule. I fuel my body throughout the day to keep my metabolism running & prevent cravings. A balanced protein-rich meal before bed actually supports muscle recovery & better sleep,” she writes.

She Doesn’t Track Calories Burned in a Workout

She also doesn’t keep track of how many calories she burns in a workout. “I used to stress over watching my fitness tracker & trying to ‘burn more.’ Now I just focus on getting stronger, not shrinking myself. Your workout isn’t about calories burned and how much you sweat—it’s about building muscle & changing your body composition,” she says.

I Never Eat in a High-Calorie Deficit

The fourth thing she doesn’t do? “I never eat in a high-calorie deficit,” she says. “I don’t do 1,200-calorie crash diets. I keep my deficit moderate so I can still eat enough to fuel workouts, keep my metabolism happy, and avoid bingeing.”

Bottom Line: Fat Loss Isn’t About Extremes

The bottom line? “Fat loss isn’t about extremes. It’s about eating enough, training smart, and building a body that burns more fat naturally,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

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