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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

5 Secrets to Getting in Your Best Shape Ever, by a Fitness Coach

Get into your best shape with these with these insider tips.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Young beautiful woman wearing fashion sports wear doing exercise on mat at loft gym, top view.
Shutterstock/Alena Ozerova
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan. First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise. Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.


1. When to Exercise

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health. The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness. (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )

2. How to Use That Time Wisely

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit. Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time. If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training. If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home.

RELATED:10 Foods That Grow Muscle Fast

3. Warm Up

Beautiful healthy female in black sports clothes snuggling to white terrier while practising Adho Mukha Svanasana. Cute dog experiencing boost in bonding with owner during yoga session at home.Shutterstock

One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising. The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this.

4. Don't Train Until Absolute Failure

Very beautiful teenage girl resting and getting motivated between sets of barbell squats in gym. She keeps her eyes closed.Shutterstock

Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep. Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury.

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

5. Stick to the Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently.

6. It's Never Too Late!

There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s! The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall. This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

More For You

Young beautiful woman wearing fashion sports wear doing exercise on mat at loft gym, top view.
Shutterstock/Alena Ozerova
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the Founder and Head of Lifestyle at Alta Coaching, an online fitness and nutrition program for busy professionals, I know the best thing to do to get in the best shape ever is have a plan. First, you need to make a plan for when to exercise. Then, you need to make a plan for how to exercise. Read on to discover how exactly to execute both—and what not to do—so you can get into your best shape.


1. When to Exercise

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

One strategy that works well is to pick one day each week to block off time on your calendar for the upcoming week. Friday or Sunday usually work best. Although it sounds simple, having exercise blocks on your calendar helps keep you accountable. Blocking your calendar also helps prevent other people from scheduling over that time. If you try to fit it in exercise when you can, you are letting other people have a say in your own health. The most important factor in a successful fitness routine is consistency, so if you can block off time every week you will improve your fitness. (In addition to my multiple certifications in fitness and nutrition, I was able to get into the best shape of my life much later in life when I was a busy parent. It’s never too late to get in shape and I love helping other people do the same. I was not a college athlete and I know what it’s like to be intimidated walking into a gym. )

2. How to Use That Time Wisely

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Once you have that time blocked off, the next step is to use it wisely. Avoid just walking into a gym and wandering around picking up random equipment. Or if you’re working out at home, avoid just scrolling through YouTube or Instagram and seeing what workout comes up that might be a fit. Instead, try to adhere to a structured program that lasts for 8-12 weeks. This will keep you on track for one specific goal and avoid wasting time. If your goal is to lose weight, find a program that prioritizes burning calories and includes some element of resistance training. If your goal is to build muscle, find a plan that will prioritize progressive overload week over week so you can make progress every time you walk into the gym or exercise at home.

RELATED:10 Foods That Grow Muscle Fast

3. Warm Up

Beautiful healthy female in black sports clothes snuggling to white terrier while practising Adho Mukha Svanasana. Cute dog experiencing boost in bonding with owner during yoga session at home.Shutterstock

One common mistake is not warming up. If you remember life before smartphones, you’re too old to skip the warmup! A proper warmup only takes a few minutes and it sets you up for better progress, prevents injury, and can help activate underused muscles such as your glutes or mid-back so they’re recruited properly when exercising. The best warmup is a 5 minute dynamic warmup, which is similar to a yoga flow. It involves moving all parts of your body in all different directions so your joints and muscles are prepared for exercise. For example: a downward dog into a pushup, followed by side planks, followed by mountain climbers, high knees, high kicks, arm circles, and hugging yourself. Feel free to have fun with this.

4. Don't Train Until Absolute Failure

Very beautiful teenage girl resting and getting motivated between sets of barbell squats in gym. She keeps her eyes closed.Shutterstock

Another common mistake to avoid is training until absolute failure. Squeezing out one last rep increases your risk of injury or developing more muscle imbalances. This action can recruit the wrong muscles to help push out that last rep. Instead, focus on good form and going to 1-2 reps less than failure. This allows you to recover faster, avoid injury, and build proper muscle balance which improves long-term health. Nothing kills your consistency more than having an injury.

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

5. Stick to the Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

The third common mistake is worrying about variety. Sometimes, sticking to the same 10-15 exercises each week is the best place to start. This allows you to complete your workout quickly and best measure your progress week over week. If you constantly change your movements, you may forget how much weight you did the week before or get intimidated and confused. Variety is something to introduce down the road once you’ve nailed your routine consistently.

6. It's Never Too Late!

There was a study done in Sweden looking at the fitness level of people in their 80s. The people in their 80s who had been cross-country skiing consistently over several decades had incredible cardiovascular and bone strength. They had the same oxygen output as healthy males in their early 20s. Someone in their 80s as fit as someone in their 20s! The people in their 80s who were not consistently skiing could not live alone and were in much poorer health overall. This is just one study that shows it’s not too late to start and you can still be as healthy or healthier than someone in their 20s as long as you are consistent. The secret to being healthy at any age is to keep moving and you’ll never stop. If you enjoyed this article, don't miss 6 Disgusting Things Drinking Soda Does to Your Body.

Andrew Hayes is the Founder & Head of Lifestyle at Alta Coaching.

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Trish_Koeslag_liftwithtrish11
Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
Copyright liftwithtrish/Instagram

Are you hoping to lose weight and shape up by summer? One expert has a simple plan for you. Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals 10 tips to help you get fit in months. “If I wanted to hit my weight loss goal by June, this is exactly what I’d do,” she writes.

Get in a Calorie Deficit

The first thing you need to do is get into a calorie deficit. In order to determine “how much you should eat for your goals,” download a free macro calculator and input your numbers.

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

Walk Daily

Next, walk “everyday” she says, recommending doing it outside. “Aim for 10K+ steps (I go for an hour walk every morning and the rest of my steps are incremental throughout the day. I track steps using my Apple Watch)! she writes.

Amp Up Your Protein Intake

Make sure you are eating enough protein. “EAT 25-30g of protein at every meal. (Foods like chicken breast, ground chicken/turkey, shrimp, Greek yogurt, cottage cheese, eggs)!” she suggests.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Hydrate

Hydration is also key. “DRINK 2-3L of water daily,” she says. She also recommends adding electrolytes.” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Lift Weights

Next, lift weights. “STRENGTH train 3-4x/week making sure that you are pushing intensity levels (where you feel like maybe you could do 1-2 more reps on your last rep)!” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Do Zone 2 Cardio Twice a Week

She also recommends doing zone 2 cardio twice a week. “Try 30 minutes to start using the elliptical, stair master, go for a run (do what you enjoy)!” she writes.

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

Don’t Drink Your Calories

Make sure not to drink your calories. “LIMIT liquid calories (eat your calories, drinking them will likely leave you hungry)!” says Trish.

Eat Mostly Whole Foods

When it comes to diet, choose whole foods 90% of the time, “and fun foods 10% of the time,” she suggests. “I don’t cut out any food I love, including chocolate. I eat it in moderation)!”

Get Enough Sleep

Make sure to get enough rest. She recommends sleeping 7 to 8 hours and managing stress via “journaling, reading, yoga, breath work, walking,” she says.

Diet Less, Maintain More

She suggests spending less time dieting and more time in maintenance. “Focus on a 12 week cut then get back into maintenance so you can fuel your body to build muscle)!” she says. And finally, “FOCUS on consistency, not perfection.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Won Dolegowski  wondwellness
Copyright wondwellness/Instagram

There are lots of weight loss tips and suggestions from thousands of people on the internet, and it can get confusing. However, according to one expert, it doesn’t have to be. Won Dolegowski is a fitness coach and trainer who helps her clients shape up at any age. In a new social media post, she reveals a few of her non-negotiables for weight loss. “5 things I always do as a fitness coach over 50,” she writes.

Get Enough Sleep

Won Dolegowski  wondwellness

Copyright wondwellness/Instagram

Your weight loss program should start with sleep. “I make sure to get at least 7+ hrs of sleep and honor my rest days! Sleep and rest are so important for making the best progress,” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Daily Walks

Woman,Walking,In,The,Park,With,Bottle,Water,In,SummerShutterstock

You should prioritize getting steps in. “I walk every day! I love to get outside daily for my walks. This is single handedly one of THE BEST things you can do to manage stress and anxiety, stay healthy and fit,” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.13 Proven Workouts for Building a Powerful ChestShutterstock

Strength training is also important. “I lift weights 4 days a week. I think 3-4 days is the sweet spot for many, I don’t think 6-7 days is necessary,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

-- Develop strong bones
-- Manage your weight
-- Enhance your quality of life
-- Manage chronic conditions
-- Sharpen your thinking skills.

Eat Enough Protein

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

Amp up your protein intake. “I make sure to get enough protein every day. I aim for 30 G at each meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Protect Your Mental Health

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Also, make sure to keep your mind healthy. “I protect my mental health. I practice gratitude, create boundaries and let go of negativity. A positive mindset is so important to achieving your best life!” she writes.

Habit Stacking

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Habit stacking, using these five tools, will go a long way. “There’s more, but if you don’t know where to start, pick one of these and start stacking on these habits that will help you look and feel your best as you age,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Won Dolegowski  wondwellness
Copyright wondwellness/Instagram
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 weight loss tips and suggestions from thousands of people on the internet, and it can get confusing. However, according to one expert, it doesn’t have to be. Won Dolegowski is a fitness coach and trainer who helps her clients shape up at any age. In a new social media post, she reveals a few of her non-negotiables for weight loss. “5 things I always do as a fitness coach over 50,” she writes.

Get Enough Sleep

Your weight loss program should start with sleep. “I make sure to get at least 7+ hrs of sleep and honor my rest days! Sleep and rest are so important for making the best progress,” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Daily Walks

Woman,Walking,In,The,Park,With,Bottle,Water,In,SummerShutterstock

You should prioritize getting steps in. “I walk every day! I love to get outside daily for my walks. This is single handedly one of THE BEST things you can do to manage stress and anxiety, stay healthy and fit,” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.13 Proven Workouts for Building a Powerful ChestShutterstock

Strength training is also important. “I lift weights 4 days a week. I think 3-4 days is the sweet spot for many, I don’t think 6-7 days is necessary,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Eat Enough Protein

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

Amp up your protein intake. “I make sure to get enough protein every day. I aim for 30 G at each meal,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Protect Your Mental Health

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Also, make sure to keep your mind healthy. “I protect my mental health. I practice gratitude, create boundaries and let go of negativity. A positive mindset is so important to achieving your best life!” she writes.

Habit Stacking

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Habit stacking, using these five tools, will go a long way. “There’s more, but if you don’t know where to start, pick one of these and start stacking on these habits that will help you look and feel your best as you age,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Cold brewed iced latte coffee, Ice coffee latte cup in a plastic glass on. barista hand in coffee cafe.banner background.Cold brew coffee ads.Latte with milk caffeine.plastic ice cup.Arabica roasted.
20 Things to Avoid While on Ozempic
Shutterstock
Evidence-Based

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

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

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

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

Too Much Sugar

Different sugar on dark tableShutterstock

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

Ultra-Processed Foods

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

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

High-Fat Foods

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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.

Sophie van Oostenbrugg gainsbybrains
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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.

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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