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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.

6 Effective Ways to Get Fit if You Have Chronic Health Issues

These tools will help you get back to feeling fit and like yourself.

Leah Groth
By Leah GrothJun 01, 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 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.

Strong and Fit Beautiful Girl in an Athletic Top is Posing After a Workout at Home in Her Spacious and Sunny Living Room with Minimalistic Interior.
Shutterstock/Gorodenkoff
Leah Groth
By Leah GrothJun 01, 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
✓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.

Fitness & Workouts

Anyone who has ever suffered from chronic health issues understands just how difficult exercise can be when you aren’t feeling like yourself. However, it is just as important – if not more so – to stay moving while trying to recover. What are the best ways to get fit if you suffer from chronic health conditions, ranging from long covid to autoimmune disorders? The Body Network has the answers.

1. Start By Taking a Deep Breath

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Luke Jones, movement Coach and Content Creator at Hero Movement, is currently in the process of recovering from long-covid and other chronic pain conditions. He tells The Body Network that starting small was key in his return to movement. “I had to strip things right back to gentle breathing exercises and slow, easy mobility exercises lying in bed or on the ground,” he says. “Initially, this would be for no more than a few minutes or so at a time. Over time, as my body began to heal and trust that exercise was in fact safe, I was gradually able to increase the duration and intensity of my training. Still, I had to practice tuning into my body to determine when it was best to push things, and when it was time to rest, rather than assuming I could expand my capacity in a linear fashion.”

Related: Real Housewives Husband and Plastic Surgeon Quit Ozempic Because of This One Unexpected Side Effect

2. Be Patient, and Continue Rebuilding

Young woman sitting on a box at gym after her workout and looking down. Female athlete taking rest after fitness training at gym.Shutterstock

Jones also stresses the importance of being patient. “As I slowly began to expand my tolerance for movement, there were many times when my body fought back and I experienced an increase in physical and mental symptoms. Rather than beating myself and turning to despair, I endeavored to keep the bigger picture in mind and practice self-compassion and patience,” he says. “Pause, reset, rest and rebuild. This wasn’t something I was always able to get right, and is still an ongoing process!”

3. Restorative Exercise and Destressing Activities

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

“I was only really able to start expanding my ability to move when I balanced the strain of living with chronic symptoms with tools to support my recovery,” says Jones. These included breathwork, yoga nidra, naps, therapy, journalling, brain retraining, and plenty of rest days. “Without the more ‘yin’ side of things and the emotional healing work, my nervous system would not have had the capacity to cope with me expanding my comfort zone again through exercise,” he says.

Related: Woman Wows With Her Flat Stomach After Losing 30 Pounds by Walking

4. Regular Sauna Sessions

Beautiful young woman relaxing in Finnish saunaShutterstock

Lyndsay Morris, a long covid survivor and founder of Generation Wellness, a mindful education consulting company that offers online courses, memberships, and virtual events, explains that adding regular sauna sessions into her routine were a game changer. “The warmth penetrated deep into my muscles, easing aches and promoting circulation,” she says, adding that sweating was great for detoxification. It was also healing – both mentally and physically.

5. Walking

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

As she started noticing improvements in her overall wellbeing, she felt well enough to move her body. “Encouraged by these changes, I cautiously reintroduced exercise into my routine, starting with gentle activities and gradually progressing,” she says. She celebrated each small milestone as a victory, as her short walks got longer, and soon after, she was able to do more intense workouts.

Related: I’m a Fitness Coach and Here are 5 Secrets to Getting in Your Best Shape Ever

6. Cold Plunges

Young man with beard swims in the winter lakeShutterstock

Cold therapy is another healing ritual that helped Morris. “This has been such an amazing piece of the puzzle for reducing inflammation to allow for exercise,” she says. It also helped improve her circulation, helped with muscle recovery, boosted her immunity, increased her energy levels, and helped her with stress.

💪🔥Body Booster: If you are dealing with chronic health issues, don’t overwhelm yourself. Start your health journey by taking small steps, like going on a short walk or doing some stretches, and try to build up over time.

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Fitness & Workouts

6 Effective Ways to Get Fit if You Have Chronic Health Issues

Strong and Fit Beautiful Girl in an Athletic Top is Posing After a Workout at Home in Her Spacious and Sunny Living Room with Minimalistic Interior.
Shutterstock/Gorodenkoff
Leah Groth
By Leah GrothJun 01, 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
✓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.

Anyone who has ever suffered from chronic health issues understands just how difficult exercise can be when you aren’t feeling like yourself. However, it is just as important – if not more so – to stay moving while trying to recover. What are the best ways to get fit if you suffer from chronic health conditions, ranging from long covid to autoimmune disorders? The Body Network has the answers.

1. Start By Taking a Deep Breath

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Luke Jones, movement Coach and Content Creator at Hero Movement, is currently in the process of recovering from long-covid and other chronic pain conditions. He tells The Body Network that starting small was key in his return to movement. “I had to strip things right back to gentle breathing exercises and slow, easy mobility exercises lying in bed or on the ground,” he says. “Initially, this would be for no more than a few minutes or so at a time. Over time, as my body began to heal and trust that exercise was in fact safe, I was gradually able to increase the duration and intensity of my training. Still, I had to practice tuning into my body to determine when it was best to push things, and when it was time to rest, rather than assuming I could expand my capacity in a linear fashion.”

Related: Real Housewives Husband and Plastic Surgeon Quit Ozempic Because of This One Unexpected Side Effect

2. Be Patient, and Continue Rebuilding

Young woman sitting on a box at gym after her workout and looking down. Female athlete taking rest after fitness training at gym.Shutterstock

Jones also stresses the importance of being patient. “As I slowly began to expand my tolerance for movement, there were many times when my body fought back and I experienced an increase in physical and mental symptoms. Rather than beating myself and turning to despair, I endeavored to keep the bigger picture in mind and practice self-compassion and patience,” he says. “Pause, reset, rest and rebuild. This wasn’t something I was always able to get right, and is still an ongoing process!”

3. Restorative Exercise and Destressing Activities

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

“I was only really able to start expanding my ability to move when I balanced the strain of living with chronic symptoms with tools to support my recovery,” says Jones. These included breathwork, yoga nidra, naps, therapy, journalling, brain retraining, and plenty of rest days. “Without the more ‘yin’ side of things and the emotional healing work, my nervous system would not have had the capacity to cope with me expanding my comfort zone again through exercise,” he says.

Related: Woman Wows With Her Flat Stomach After Losing 30 Pounds by Walking

4. Regular Sauna Sessions

Beautiful young woman relaxing in Finnish saunaShutterstock

Lyndsay Morris, a long covid survivor and founder of Generation Wellness, a mindful education consulting company that offers online courses, memberships, and virtual events, explains that adding regular sauna sessions into her routine were a game changer. “The warmth penetrated deep into my muscles, easing aches and promoting circulation,” she says, adding that sweating was great for detoxification. It was also healing – both mentally and physically.

5. Walking

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

As she started noticing improvements in her overall wellbeing, she felt well enough to move her body. “Encouraged by these changes, I cautiously reintroduced exercise into my routine, starting with gentle activities and gradually progressing,” she says. She celebrated each small milestone as a victory, as her short walks got longer, and soon after, she was able to do more intense workouts.

Related: I’m a Fitness Coach and Here are 5 Secrets to Getting in Your Best Shape Ever

6. Cold Plunges

Young man with beard swims in the winter lakeShutterstock

Cold therapy is another healing ritual that helped Morris. “This has been such an amazing piece of the puzzle for reducing inflammation to allow for exercise,” she says. It also helped improve her circulation, helped with muscle recovery, boosted her immunity, increased her energy levels, and helped her with stress.

💪🔥Body Booster: If you are dealing with chronic health issues, don’t overwhelm yourself. Start your health journey by taking small steps, like going on a short walk or doing some stretches, and try to build up over time.

Nutrition & Diet

4 Simple Truths to Stay Fit in Your 50s

Jenelle_Summers4
jenellesummers/Instagram
Leah Groth
By Leah GrothJul 10, 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 Alek Korab
✓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.

Just because you are in your 50s doesn’t mean you can’t get into the best shape of your life. However, you might need to change your approach to diet and fitness. Jenelle Summers is an over-50 fitness influencer and “Mind + Body trainer” who shares her tips and tricks to staying fit with her social media followers. In a recent Instagram post she gets super real about “simple TRUTHS” to staying fit in your 50s.

There Isn’t a One-Size-Fits-All Approach to Health

Jenelle starts by explaining that there isn’t a one-size-fits-all approach to health. “Not everyone can walk an hour a day. Not everyone needs less cardio. Not everyone needs to lift heavy weights. Not everyone needs to do long cardio sessions. Not everyone needs to do more zone 2 cardio,” she writes across the Instagram video.

But, Everyone Needs to “Self-Asses and Self-Test”

young pretty woman in green dress trying on fashion style trend dress looking in mirror at home or showroomShutterstock

“Here’s what everyone needs to do,” she continues. “Everyone needs to self-assess & self-test 🎯 It’s not what most wanna hear🙉 🤷🏼‍♀️ but it’s THE TRUTH. And I can help you with that!” She then goes on to outline her 4 “simple TRUTHS.”

1. You Need to Consistently Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

The first truth is that you need to start lifting weights. “Strength training that is CONSISTENT & CHALLENGING is key to maintaining & growing muscle. ESPECIALLY as we age!! BUT it’s not a 1-program fits all situations & lifestyles ☝🏼Other factors play a role,” she writes.

What Science Says About Strength Training

Woman doing fitness training on a butterfly machine with weights in a gymShutterstock

Science and research supports strength training as one of the most effective workouts. 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, and sharpen your thinking skills>

2. Practice Nutritional Balance

Fried,Egg,With,Fresh,Spinach,Tomato,Salad,For,Healthy,BreakfastShutterstock

Her second truth? “Processed foods are wreaking havoc on our bodies & gut health,” she writes. But “food FEAR” is also on the rise too. “STRESS about ‘food rules; may be more detrimental than the food itself 🤷🏼‍♀️ There’s a healthy BALANCE for you. I help you find a nutrition plan that works for YOU,” she says.

What Are the Worst Ultra Processed Foods, Anyway?

Aluminum,Cans,Of,Soda,Shutterstock

How bad are ultra-processed foods? One new study found that consuming more ultra-processed foods can actually shorten your lifestyle by a whopping 10 percent. The category includes soft drinks (even diet sodas), highly processed meats, and refined grains.

3. Focus on Gut, Hormone, and Mental Health

Model of gastrointestinal tract. Concept of health of human digestive system. Women's hands with model of intestine. Care for health of human stomach. Girl with intestines on yellow background.Shutterstock

According to Jenelle, “gut, hormone, and mental health MATTER,” she writes. “Clean up your diet AND drinking habits for BIG results. Control blood sugar better - GAME CHANGER.”

Weight Loss Is More Than Just Diet and Exercise

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

Experts are unanimous that it takes more than just diet and exercise to get in shape and stay healthy. This is why you should consider speaking with a doctor before embarking on a weight loss journey and getting a metabolic panel done.

4. Make Sure to Move

Woman exercise walking in the park listening to music with headphoneShutterstock

And lastly, “MOVEMENT every day matters,” she says. “Get steps in! But not everyone can workout 1hour/day or walk MILES. It’s ok!! 🙌🏼 Even a 20-minute daily workout that incorporates strength, flexibility, cardio & stress reduction 🧘🏼‍♀️(lower cortisol may be what you NEED) + simple nutrition, might be YOUR best solution this summer.”

Why Should You Take a Daily Walk?

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.Shutterstock

According to one study published in JAMA Internal Medicine, daily walking is a game changer. Researchers found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By

Mike_Diamonds_DoctorMike28
Copyright Doctor Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackOct 23, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Struggling with stubborn fat despite your best efforts? You're not alone. Dr. Mike Diamonds, a medical professional and natural bodybuilder, understands this challenge firsthand. He's discovered that shedding fat isn't just about diet and exercise—it's about making scientifically-backed adjustments to your lifestyle. Dr. Mike's journey from an overweight kid to a fitness influencer with over a million YouTube subscribers proves that anyone can transform their body and life with the right knowledge.

We've also included insights from Nikolai Puchlov, Head Coach and Founder of Pro Kettlebell, whose expertise in functional fitness complements Dr. Mike's methods. Ready to take control of your body and boost your confidence? Read on to discover simple yet effective rules for killing body fat fast.

Master Intermittent Fasting for Effortless Calorie Control

Dr. Mike underlines the power of intermittent fasting as a cornerstone of fat loss. In his post, he explains, "Your stomach is like a balloon. Intermittent fasting naturally limits how much that balloon can inflate." Start with a 12-hour fasting window, gradually increasing to 16:8 (16 hours fasting, 8 hours eating) as you progress. For faster results, experienced fasters can push to 18:6 or even 24-hour fasts. Dr. Mike advises, "As you implement fasting, your body sends hunger signals called ghrelin. But as time passes, you don't respond to the ghrelin signal, and you actually start not feeling hungry anymore." He adds, "The amazing benefits of intermittent fasting is, number one, your gut is so much healthier because you're not consistently putting food down. So it decreases your gut inflammation."

Puchlov adds: "Intermittent fasting can be a powerful tool for fat loss, but it's crucial to approach it gradually. Start with a 12-hour fast and slowly increase the fasting window as your body adapts. This method helps regulate insulin levels, which is key for fat burning."

Prioritize Protein for Satiety and Muscle Preservation

Aim for 50 grams of protein with each meal. Dr. Mike shares a simple mnemonic: "Two scoops of whey protein, six ounces of cooked chicken breast, eight ounces of steak, or ten ounces of fish will give you 50 grams of protein." This high-protein approach keeps you feeling full, boosts metabolism and preserves muscle mass during fat loss. Dr. Mike explains, "Out of all the macros you'll eat, protein has the highest satiety effect. It will make you feel the fullest for longer. That's why you've never heard someone say, 'Hey, I got fat off eating chicken breasts and steak.'" For faster results, Dr. Mike suggests replacing most carbs with non-starchy vegetables, keeping insulin levels low for enhanced fat burning.

Puchlov emphasizes: "Adequate protein intake is not just about muscle preservation. It also plays a crucial role in hormone regulation and metabolic function. For optimal results, I recommend spreading your protein intake evenly throughout your eating window."

Walk Your Way to Fat Loss

Simple yet effective, walking is a powerful fat-burning tool. Dr. Mike reveals, "For the average male and female, you burn roughly between 400 to 500 calories daily if you walk 10,000 steps." This translates to about a pound of fat loss per week. For quicker results, aim for 15,000 to 20,000 steps daily.

Dr. Mike says, "Walking will tap into your time in your day. But if you can be smart, like walking during your workout or cleaning your apartment, you'll be blown away by how much fat tissue comes off." He emphasizes, "Fat loss is the nice byproduct, but when you walk, it's better for blood flow to your brain. You have more ideas, better mental clarity."

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

Incorporate High-Intensity Interval Training (HIIT)

Puchlov suggests: "While walking is excellent for fat loss, incorporating HIIT can accelerate results. Kettlebell swings, for instance, are a fantastic full-body exercise that can burn fat and build muscle simultaneously. Just 15-20 minutes of high-intensity kettlebell work can be as effective as an hour of steady-state cardio."

Challenge Yourself with Resistance Training

Maintain and build muscle through consistent, challenging resistance training. Dr. Mike advises, "You need to train in a manner that is uncomfortable. When I train, I'm going there to unlock a new version of myself." He elaborates, "I make sure that the weight scares me a little bit, but I know I can handle it because I can maintain my form." Aim for 3-6 sessions per week, focusing on proper form while pushing your limits. This approach not only preserves muscle during fat loss but also increases your resting metabolism.

Dr. Mike points out, "Research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only burns two calories." Puchlov says: "Resistance training is crucial for long-term fat loss success. It not only preserves muscle mass but also increases your resting metabolic rate. I recommend incorporating compound movements like squats, deadlifts, and overhead presses for maximum efficiency."

Prioritize Sleep for Hormonal Balance and Fat Loss

Quality sleep is crucial for fat loss. Dr. Mike states, "When you sleep less, there's less testosterone. When you sleep more, you have more testosterone—the main muscle-building hormone." He uses an analogy to drive this point home: "Your body's a Ferrari... if there's no oil in that car, the chances it makes it down the road is very slim." He recommends the "10, 3, 2, 1" rule: No caffeine 10 hours before bed, no food 3 hours before, no liquids 2 hours before, and no blue light 1 hour before bed.

Dr. Mike says, "On the days they slept the most, they always saw the greatest amount of fat loss." He concludes, "If you are in terrible shape, your life is in shambles and you're overweight, just forget everything else. Just focus on sleeping. I promise you, you will make better decisions and the weight will come off."

Focus on How You Feel, Not Just How You Look

Shift your focus from appearance to overall well-being. Start tracking your mood and energy levels alongside your physical progress. Puchlov notes: "Mental health is a crucial component of any successful fat loss journey. When you feel good, you're more likely to stick to your plan and make healthier choices overall."

Celebrate Non-Scale Victories

Don't fixate on the scale. Celebrate improvements in skin clarity, energy levels, and overall fitness. Puchlov suggests: "Keep a journal of your non-scale victories. This can be incredibly motivating when the numbers on the scale aren't moving as quickly as you'd like."

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

Develop a Healthy Relationship with Food

Practice mindful eating. Slow down, savor each bite, and really taste your food. Puchlov advises: "Mindful eating can help reduce overall calorie intake naturally. It also helps you develop a healthier relationship with food, which is crucial for long-term success."

Find Enjoyable Forms of Exercise

Discover workouts that feel like play rather than a chore. Puchlov recommends: "Experiment with different forms of exercise until you find something you genuinely enjoy. Kettlebell training, for instance, can be both challenging and fun, providing a full-body workout that doesn't feel monotonous."

Exercise Outdoors When Possible

Take your workouts outside when you can. Puchlov notes: "Outdoor exercise not only provides variety but also has additional mental health benefits. The change of scenery and fresh air can make your workouts more enjoyable and effective."

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

Consider Morning Workouts

Try exercising in the morning. Puchlov explains: "Morning workouts can kickstart your metabolism for the day. They also ensure that you get your exercise in before other commitments can interfere."

Schedule Your Workouts

Treat your workouts like important appointments. Puchlov advises: "Scheduling your workouts in advance increases accountability. It's harder to skip a workout when it's a set part of your daily routine."

Continuously Make Small Changes

Avoid plateaus by regularly adjusting your routine. Puchlov suggests: "Small, consistent changes keep your body adapting and prevent boredom. This could be as simple as changing the order of your exercises or trying a new workout style every few weeks."

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Track Your Progress

Keep a record of your journey. Puchlov recommends: "Track not just your weight, but also your measurements, strength gains, and how you feel. This comprehensive approach gives you a clearer picture of your progress and can be incredibly motivating." As Dr. Mike says, "Your chances of success are only determined by you taking action and implementing everything I mentioned." Start today, and watch your body and life transform! And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

7 Steps to Shed Body Fat in 6 Months, From Ben Affleck's Trainer

Young smiling fit woman doing exercises with dumbells and looking at her reflection at gym.
Shutterstock
Leah Groth
By Leah GrothJun 10, 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.

You can completely transform yourself and become unrecognizable in just 6 months, according to a personal trainer and social media influencer. Josefine Holmberg, who has trained a bunch of celebrities, including Ben Affleck, reveals a simple transformation program in one of her latest posts. “All you have to do is incorporate this into your life daily!” she writes. Her are her “simple steps to become unrecognizable in 6 months.”

1. Wake Up Early

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

Her first suggestion? Wake up early. According to one study, people who wake up early tend to go to bed earlier and enjoy longer, better-quality sleep.

2. Hydrate

Couple staying hydrated after workoutShutterstock

Her second recommendation is to hydrate “with water, salt & electrolytes,” she writes. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. But remember: You are also getting fluids from the food that you eat. Why is hydration crucial? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, says the Mayo Clinic.

3. Walk Daily

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

“Walk outside daily,” says Josefine. The Mayo Clinic endorses regular brisk walking, explaining that it can help you maintain a healthy weight and lose body fat to prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

4. Exercise 4 to 5 Times a Week

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Next up, exercise. Josefine recommends breaking a sweat 4 to 5 times a week. However, the current Physical Activity Guidelines for Americans recommend adults aim for 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity weekly.

5. Read, Write, and Meditate

A man meditates with headphones in nature. He listens to pleasant, calm music before going to bed. Balance calmness and harmony with yourself.Shutterstock

Self-care is also crucial for your transformation, according to Josefine. “Read, write & meditate,” she recommends. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years compared with people who weren't readers or who read periodicals. According to the Mayo Clinic, the benefits of meditation include increased self-awareness, reduced negativity, and improved sleep quality.

6. 8 Hours of Sleep

Woman lies in bed with arms raised up view from aboveShutterstock

Speaking of sleep, Josefine recommends getting 8 hours of sleep a night. What are the health benefits of sleep? 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.

RELATED: 10 Daily Rituals to Boost Metabolism and Lose Weight Over 50

7. Cut Out Negativity

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Finally, think your way into a happy life. “Cut out negativity,” Josefine writes, concluding her seven easy tips for a transformation.

Bodybuilding Is Her Go-to Method

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Josefine is a personal trainer and stretch therapist. “My unique method includes combining the cutting-edge edge bodybuilding methods and precisely combining it with the ‘old school’ bodybuilding techniques using different sets and rep ranges to shock the muscles. This not only accelerates results but also helps to make it more enjoyable and psychologically motivating to avoid repetitive stagnation,” she told Voyage LA. “I also use a unique combination of weights and resistance bands and loops to give the muscles some variations. Lastly, I always make sure to add in unique rehab/prehab exercises specifically to keep each one of my clients healthy and injury-free.”

RELATED: 10 Simple Exercises for Toned Arms You Can Do at Home

Weight Loss Requires an All-Encompassing Approach

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According to Josefine, weight loss “starts with your health, but you need to be active and move your body in order to be successful, but doing so can also help you become healthier,” she told Status Fitness Magazine. “For a successful weight loss journey, you need to make sure to look at all the aspects such as daily movement, nutrition, water, stress, sleep, gut health, inflammation, etc.”

💪🔥Body Booster: Josefine lives by an inspiring mantra. “You only have ONE you, you only have ONE life, so make sure to live your life to the fullest in a body you absolutely love and feel confident in!” she tells Status Fitness Magazine.

Fitness & Workouts

I Lost 66 Pounds Without Leaving My House with These Fitness Tips

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lucy.lismore.fitness/Instagram/YouTube
Leah Groth
By Leah GrothAug 14, 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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Do you want to lose weight but aren’t sure where to start with your exercise routine? Lucy Lismore is a personal trainer and fitness influencer who shares content about “​​all things calisthenics, movement, outdoor adventure, travel and spending too much time upside down!” In one viral video, she reveals how she lost a whopping 66 pounds without leaving the house. “So today I'm gonna be talking all about how I lost 30 kilos at home,” she says in the clip, where she reveals 10 exercise tips that helped her get fit and burn fat.

Put on Your Workout Clothes ASAP

The first thing she recommends doing is dressing for exercise success. “So when I got home, I literally got straight into my exercise gear,” she says. “That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise.”

Pop in a Workout DVD

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

She also recommends workout DVDs, explaining that initially, she “didn't know anything about exercise” and “was far too scared to go to a gym,” she admits. “Like the idea actually petrified me. So I just went to a store and picked up the first DVDs that I saw.”

Do HIIT Workouts

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

She also recommends HIIT workouts. “My training has changed a lot since back then, but I still dabble in the occasional high-intensity workout,” she says.

Do Workouts You Are Comfortable With

“The main thing I really found was you just need to do something that you're comfortable with,” she says. “Again, for weight loss, the main focus is going to be having a calorie deficit, and you're going to be doing that for nutrition. So that gives you the freedom to do whatever you want with your exercise.”

Go for a Walk

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“If you just wanna simply go for a walk, then you can totally do that too. In fact, I think that walking is very, very underrated,” she says.

Make Sure You Are Comfy in Your Clothes and Environment

Workout kit on the wooden floorShutterstock

She also recommends being comfortable with “what you're wearing and where you are. So, set your environment right. You don't wanna be constantly adjusting your clothes, you want to feel good, you don't wanna be worried about what's going on around you,” she says. “You wanna just be able to be present and enjoy the moment.”

Track Your Progress

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

Another tip “would be to track your progress somehow. So you could do this intuitively. You'll know how far your fitness has come, or you could track your progress by doing small fitness tests or taking videos and photos. So if you can see that you're making progress in other areas, it just feels so, so good,” she says.

Think About How Good Exercise Makes You Feel

“I always feel so much better once I've done those workouts. I feel so much more alive. And if I've had a bad day, it just fixes everything,” she says.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Workout Regularly

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“How often did I train or do exercise?” is one of her most commonly asked questions. “I mostly did it about five times a week, so like Monday through to Friday.” Another FAQ? “What's the best exercise for fat loss when you're starting out?” she says. “There is no right exercise. I wanna reiterate again, you're going to get sick of me saying it, that it really doesn't matter.”

Make Sure You Are Focusing on Your General Health

“You're going to create a calorie deficit through your nutrition, and the exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise. And that should be the priority. It should be a good part of your day and not a struggle,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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