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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 Steps to Sculpt Your Ultimate Body While Melting Fat

The Ironman triathlete tells you exactly what to do.

Jen Rulon
By Jen RulonJul 21, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
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.

Group of athletic adult men and women performing sit up exercises to strengthen their core abdominal muscles at fitness training
Shutterstock
Jen Rulon
By Jen RulonJul 21, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
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

As a Triathlete and CrossFit enthusiast who has conquered 15 Ironman Triathlons, including the World Championship, I now use my exercise science insights to enhance strength training for athletes—so I know how to sculpt your ultimate body while melting fat.

The six fundamental principles of fat loss and muscle sculpting are consistency, strength training over cardio, progressive overload, compound movements, HIIT workouts, and proper form and technique.

If you ask others, they may have other ideas or thoughts, but these six are the ones that will stick out for me. Over the last 20+ years, I have seen my clients build off these principles, either getting ready for an Ironman Triathlon or making a change for themselves, physically and mentally, through strength training, nutrition, and mindset.

Here is my list in NO particular order.

Consistency

Glass,Of,Iced,Water,At,RestaurantShutterstock

According to the definition in the Cambridge Dictionary, "the quality of always behaving or performing in a similar way, or of always happening in a similar way."

When I work with clients, I will start getting them to develop habits and being consistent with some of the most simple things, such as drinking 90 oz of water, going to the gym at the same time, and getting up at the same time.

Once you start developing habits, the consistency of going to the gym or working out will get easier. You will start seeing a change or a shift physically and mentally.

For example, suppose you start getting up at 5:30 am to make it to the gym by 6:00 am soon. In that case, you will be getting up before your alarm, craving the gym, wanting to see the results, and figuring out how to maintain those results long-term vs. getting ready for an event (high school reunion, a wedding, or a vacation.

Related: Fitness Instructor Maddie Lymburner Reveals the “Change” That Transformed Her Body

Strength Training over Cardio

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

I know. I know. But Coach Jen, I need to run/walk/bike/swim to lose weight.

No, you don't. Let me explain.

First of all, doing a one-hour weight training session typically won't burn many calories in just one session, like a cardio session will burn, but with strength training, you can burn more calories beyond that one hour that you were in the gym.

Next, weight training will be more effective than cardio in building lean muscle. It will also burn more calories at rest, including fat.

After a strength training session, the body will recover from your session and will help build and repair the muscle tissue.

While your watch may say that you burned X amount in your run or bike, it may say that you burned X amount in your strength training, but it doesn't count what it is burning beyond that hour in the gym.

Progressive Overload

,Workout.,Athletic,African,American,Guy,Doing,Deep,Squats,Shutterstock

I am geeking over here. Let's tap into the Exercise Science of Kinesiology.

Progressive Overload, or "The Principle of Progressive," is a simple term that involves gradually increasing your intensity or difficulty in workouts over time. For example, I will not ask someone brand new to do back squats with the bar. They may still need the proper form (see 5th step), so I would ask them to do an air squat first and then add weight later in their program.

With progressive overload, the goal is to challenge the body, but be mindful of how much you push/pull/squat/etc; for each workout. The rule of thumb is to ensure you are not increasing more than 10%.

P.S. I use this same rule of thumb for running!

HIIT

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

I am sure many have heard of High Interval Intensity Training, HIIT, but what is it? In simple terms, work harder in a shorter period.

You will undergo a quick and intense exercise with a short recovery period. You will get your heart rate up quickly, burn more calories in less time, AND more efficiently.

One of my favorite exercises for a HIIT workout is no more than 12 minutes, called Every Minute on the Minute (EMOM).

EMOM 12 minutes:

Odd - 50 seconds of Air Squats (Jumping Squats or Goblet Squats) with a 10-second rest.

Even - 50 seconds of push-ups (Regular push-ups, On your knees, using a bench or a wall) with a 10-second rest.

The goal is to go hard for those 50 seconds with 10 seconds of rest. Your heart rate will spike during those 12 minutes of work, much faster than you may be going out for a long, slow, steady 20-minute run.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Proper Form and Technique

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

You can not put a band-aid on a bad form. You may see bad form on TikTok/Reels of the epic fails in the gym. My goal is that you are not that person!

What do I suggest to learn how to understand proper form and technique? Hire a personal trainer or a coach, or head to a boutique gym or even a CrossFit gym, and have someone teach you how to do compound movements (see step 6!)

As an online fitness coach, I will ask my clients a series of questions before they start strength training and find out if they truly understand the concept of strength training. If they are not comfortable getting under a bar yet, that is OK; I will work their way up to get under a bar, as we already learned about progressive overload.

Compound Movements

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

I want to drool when I think about compound movements. First of all, what is the definition of compound movements? A compound movement will use several muscle groups at the same time to perform a movement.

Can you guess some of the major compound movements?

  1. Squats
  2. Deadlifts
  3. Push Ups
  4. Pull Ups
  5. Bulgarian Split Squats
  6. Bench Press
  7. Push Press
  8. Bentover Rows
  9. Bicep Curls
  10. Dips

Why do we want to do compound movements in a strength training routine to sculpt our bodies while melting fat?

You can use many muscles simultaneously, which is an easier way for progressive overload and helps with more robust, denser bones. When muscles and strength increase, bones will become stronger and denser, and as we age, bone density gets very weak, as you see a lot of older folks breaking their bones.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Common Mistakes to Avoid

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

The two biggest mistakes I see people make when trying to lose fat and sculpt their bodies are not eating enough food, not doing strength training, and only doing cardio.

Many clients I have worked with are under-fueled and want cardio because they think this is the fastest way to get shredded. It is quite the opposite.

My coaching program ensures that my clients consume enough calories for their daily lives and goals. If they want to drop weight, we will focus on their nutrition and a specific strength training program. If you want to learn more about how I work with clients, fill out this form and let's get on a call today. And if you enjoyed this article, don’t miss out on 7 Ultimate Strength Exercises by Ironman Star Jennifer Rulon.

💪🔥Body Booster: Start by forming simple habits like drinking 90 oz of water daily, hitting the gym, and waking up at a fixed time. Consistency in these habits will make workouts easier and bring physical and mental changes.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

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Fitness & Workouts

6 Steps to Sculpt Your Ultimate Body While Melting Fat

Group of athletic adult men and women performing sit up exercises to strengthen their core abdominal muscles at fitness training
Shutterstock
Jen Rulon
By Jen RulonJul 21, 2024
Jen Rulon
Triathlon Coach, Owner of JenRulon.com
15-time Ironman triathlete, Jen Rulon is a fitness expert, author, accountability coach, and motivational speaker.
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.

As a Triathlete and CrossFit enthusiast who has conquered 15 Ironman Triathlons, including the World Championship, I now use my exercise science insights to enhance strength training for athletes—so I know how to sculpt your ultimate body while melting fat.

The six fundamental principles of fat loss and muscle sculpting are consistency, strength training over cardio, progressive overload, compound movements, HIIT workouts, and proper form and technique.

If you ask others, they may have other ideas or thoughts, but these six are the ones that will stick out for me. Over the last 20+ years, I have seen my clients build off these principles, either getting ready for an Ironman Triathlon or making a change for themselves, physically and mentally, through strength training, nutrition, and mindset.

Here is my list in NO particular order.

Consistency

Glass,Of,Iced,Water,At,RestaurantShutterstock

According to the definition in the Cambridge Dictionary, "the quality of always behaving or performing in a similar way, or of always happening in a similar way."

When I work with clients, I will start getting them to develop habits and being consistent with some of the most simple things, such as drinking 90 oz of water, going to the gym at the same time, and getting up at the same time.

Once you start developing habits, the consistency of going to the gym or working out will get easier. You will start seeing a change or a shift physically and mentally.

For example, suppose you start getting up at 5:30 am to make it to the gym by 6:00 am soon. In that case, you will be getting up before your alarm, craving the gym, wanting to see the results, and figuring out how to maintain those results long-term vs. getting ready for an event (high school reunion, a wedding, or a vacation.

Related: Fitness Instructor Maddie Lymburner Reveals the “Change” That Transformed Her Body

Strength Training over Cardio

Strong woman exercising with heavy weights. Fit female doing deadlift workout with barbell in old warehouse.Shutterstock

I know. I know. But Coach Jen, I need to run/walk/bike/swim to lose weight.

No, you don't. Let me explain.

First of all, doing a one-hour weight training session typically won't burn many calories in just one session, like a cardio session will burn, but with strength training, you can burn more calories beyond that one hour that you were in the gym.

Next, weight training will be more effective than cardio in building lean muscle. It will also burn more calories at rest, including fat.

After a strength training session, the body will recover from your session and will help build and repair the muscle tissue.

While your watch may say that you burned X amount in your run or bike, it may say that you burned X amount in your strength training, but it doesn't count what it is burning beyond that hour in the gym.

Progressive Overload

,Workout.,Athletic,African,American,Guy,Doing,Deep,Squats,Shutterstock

I am geeking over here. Let's tap into the Exercise Science of Kinesiology.

Progressive Overload, or "The Principle of Progressive," is a simple term that involves gradually increasing your intensity or difficulty in workouts over time. For example, I will not ask someone brand new to do back squats with the bar. They may still need the proper form (see 5th step), so I would ask them to do an air squat first and then add weight later in their program.

With progressive overload, the goal is to challenge the body, but be mindful of how much you push/pull/squat/etc; for each workout. The rule of thumb is to ensure you are not increasing more than 10%.

P.S. I use this same rule of thumb for running!

HIIT

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

I am sure many have heard of High Interval Intensity Training, HIIT, but what is it? In simple terms, work harder in a shorter period.

You will undergo a quick and intense exercise with a short recovery period. You will get your heart rate up quickly, burn more calories in less time, AND more efficiently.

One of my favorite exercises for a HIIT workout is no more than 12 minutes, called Every Minute on the Minute (EMOM).

EMOM 12 minutes:

Odd - 50 seconds of Air Squats (Jumping Squats or Goblet Squats) with a 10-second rest.

Even - 50 seconds of push-ups (Regular push-ups, On your knees, using a bench or a wall) with a 10-second rest.

The goal is to go hard for those 50 seconds with 10 seconds of rest. Your heart rate will spike during those 12 minutes of work, much faster than you may be going out for a long, slow, steady 20-minute run.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Proper Form and Technique

Shot of a muscular young woman in sportswear working out with personal trainer at the gym. She is pumping up her biceps muscule with heavy weight.Shutterstock

You can not put a band-aid on a bad form. You may see bad form on TikTok/Reels of the epic fails in the gym. My goal is that you are not that person!

What do I suggest to learn how to understand proper form and technique? Hire a personal trainer or a coach, or head to a boutique gym or even a CrossFit gym, and have someone teach you how to do compound movements (see step 6!)

As an online fitness coach, I will ask my clients a series of questions before they start strength training and find out if they truly understand the concept of strength training. If they are not comfortable getting under a bar yet, that is OK; I will work their way up to get under a bar, as we already learned about progressive overload.

Compound Movements

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

I want to drool when I think about compound movements. First of all, what is the definition of compound movements? A compound movement will use several muscle groups at the same time to perform a movement.

Can you guess some of the major compound movements?

  1. Squats
  2. Deadlifts
  3. Push Ups
  4. Pull Ups
  5. Bulgarian Split Squats
  6. Bench Press
  7. Push Press
  8. Bentover Rows
  9. Bicep Curls
  10. Dips

Why do we want to do compound movements in a strength training routine to sculpt our bodies while melting fat?

You can use many muscles simultaneously, which is an easier way for progressive overload and helps with more robust, denser bones. When muscles and strength increase, bones will become stronger and denser, and as we age, bone density gets very weak, as you see a lot of older folks breaking their bones.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Common Mistakes to Avoid

I'll eat you tiny pea! Weight loss concept. Close up photo portrait of mad lady's eye looking at small one pea on large big plate on tableShutterstock

The two biggest mistakes I see people make when trying to lose fat and sculpt their bodies are not eating enough food, not doing strength training, and only doing cardio.

Many clients I have worked with are under-fueled and want cardio because they think this is the fastest way to get shredded. It is quite the opposite.

My coaching program ensures that my clients consume enough calories for their daily lives and goals. If they want to drop weight, we will focus on their nutrition and a specific strength training program. If you want to learn more about how I work with clients, fill out this form and let's get on a call today. And if you enjoyed this article, don’t miss out on 7 Ultimate Strength Exercises by Ironman Star Jennifer Rulon.

💪🔥Body Booster: Start by forming simple habits like drinking 90 oz of water daily, hitting the gym, and waking up at a fixed time. Consistency in these habits will make workouts easier and bring physical and mental changes.

Jen Rulon's transformation from a 15x Ironman triathlete to an everyday healthy human unfolded through a blend of strength training, walks, healthy eating, meditation, surfing, journaling, setting boundaries, and embracing life in Costa Rica, embodying her passion for fitness and authentic living.

Fitness & Workouts

5 Best Daily Moves to Sculpt Your Summer Body in 6 Weeks

Liz Hilliard Studio Method | ALL IN HAUS
​Keep Moving Your Body
Copyright Liz Hilliard
Liz Hilliard
By Liz HilliardMay 01, 2025
Liz Hilliard
Author, Motivational Speaker, Podcast Co-host, Founder & CEO of Hilliard Studio Method (HSM)
Liz Hilliard is an author, motivational speaker, and Founder & CEO of <a href="https://hilliardstudiomethod.com/">Hilliard Studio Method (HSM)</a>
See Full Bio
Follow:
✓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.

Summer is approaching, and if you're like me, you're thinking about feeling confident and strong when the weather heats up. The good news? It's never too late to start. We're now approaching the halfway point of my 10-week "Building a Summer Body" series, and I'm thrilled you're still with me. This isn't just about looking good for a season—it's about setting yourself up for long-term success and health through daily habits that keep you feeling refreshed and strong.

We all hit walls sometimes. The key is recognizing the methods that keep you going and the triggers that get in the way. I've found that accountability is truly the best way to stay on track. Maybe you need an actual sticker chart! We use these for in-studio class challenges, and my clients love earning their workout stickers and having a visual representation of their success. Plus, it keeps things fun!

Ready to transform your body in just 6 weeks? These five simple daily moves will sculpt and strengthen your body while building healthy habits that last.

Your Two-Week Movement Plan

Liz Hilliard​5. Bicycle Curls - Define Your AbsCopyright Liz Hilliard

For the next two weeks, aim for 45-60 minutes of walking 5 days a week. If you haven't increased your time or pace yet, now's the time to commit. If your walks feel easy, try a weighted vest to improve the cardiovascular, muscular, and skeletal benefits. Struggling to get your walks in? Try 20-30 minute quicker walks several times throughout your day.

Get Moving All Day Long

Liz Hilliard​Step-Ups for Real-World StrengthCopyright Liz Hilliard

What other ways can you incorporate more movement?

  • If you live in a walkable community, walk to stores and restaurants
  • Park further from your destination
  • Take the stairs
  • Pace while on the phone
  • During sedentary parts of your day, set an alarm for every 30 minutes and try to crank out some squats or pushups or just pace to get your blood flowing

Your Daily Sculpting Routine

Liz Hilliard Studio Method | ALL IN HAUSI'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Copyright Liz Hilliard

Complete these 5 exercises in a row on one side/leg, then repeat the entire sequence on the other side/leg. Perform each move 10 times and quickly flow to the next exercise to keep your heart rate up. You can take a 30-60 second break between sides.

Remember to record your reps/timing and try to increase your totals at the end of each week. Allow yourself one rest day each week.

1. Lateral Lunge

Liz Hilliard Studio Method | ALL IN HAUS

Copyright Liz Hilliard

Stand with feet as wide as you can with toes facing forward. Deeply bend your Left knee, send your tailbone back, and hinge your torso forward. Press through Left foot to return to standing, shoulders stacked over hips. Repeat 10 times. Hands can be on hips, at chest in prayer position or swing forward and back as you move.

On the last rep, stay low in the lunge, keeping back flat and core engaged. Begin to raise your Left heel up and down, firing into the calf and thigh muscles. After 10 reps, hold the heel elevated and pulse the hips back and down 10 times. Hold onto a chair or solid surface if you need some balance support.

2. Parallel Railroad Track

Liz HilliardCopyright Liz Hilliard

After lateral lunge, stand up and slide your feet in until they are parallel like railroad tracks beneath your knees. Gently rest your hands on a counter until you can balance on your own. Begin to raise your heels up and down pressing into the balls of your feet.

It's important to keep from bobbing up and down. Keep your shoulders still and stacked over your hips and lift the heels by bending the knees. Repeat 10 times.

On the last rep, keep heels lifted and find balance by engaging core and squeezing through quad (thigh) muscles. From here deeply bend your knees traveling low but do not lean. Move slowly down and then slowly all the way up until your legs are straight. You're not trying to sit in a chair at the bottom; never go lower than knees. After 10 reps, hold low at the bottom for 10 seconds.

3. Forward Fold Leg Lifts

Liz Hilliard Studio Method | ALL IN HAUS​1. Squats – Build Your Lower Body FoundationCopyright Liz Hilliard

From parallel railroad tracks, place heels back on floor and hinge at the torso over a countertop. Bend at the elbows and stack forearms on top of each other. Rest forehead on arms and pull in your core.

Keep Left standing leg gently bent rather than locked out. Take your Right leg straight back and with a pointed toe lift your leg up to hip level squeezing through glute (bottom) muscles and then tap back to the floor for 10 reps.

On the last lift, hold the Right leg in the air at hip level. Draw 10 circles about the size of a golf ball moving first up then slightly out, down and around. Next, lift the leg up an inch and down an inch slowly for 10 reps.

4. 1 Leg Pushups

Liz Hilliard Studio Method | ALL IN HAUS​The Perfect Push-Up for Any Fitness LevelCopyright Liz Hilliard

Come down to the floor on a mat or soft surface. Get in pushup position with hands in line with shoulders and wider than shoulders. Legs are zipped up and can be extended straight pushing through the heels or modified with knees on the mat.

Float Right foot in the air with pointed toes and engaged leg muscles. Pull core muscles in and up. Bend at the elbows and lower the chest to elbow level, not lower. Push back up and exhale to return to start to complete 1 rep.

Try to keep Right leg in the air throughout but make sure your left leg and knee feel strong. You can always place the Left knee on the floor for support or do these pushups inclined on a wall or countertop.

5. Plank Runs

Liz Hilliard Studio Method | ALL IN HAUS​The Ultimate Full-Body MoveCopyright Liz Hilliard

After pushups, bring hands directly under shoulders and with legs extended begin to draw knees one at a time deeply into your chest. Keep your gaze forward, hips low and upper back flat.

If this is comfortable, begin to pick up the pace into a jog or run of the knees in one at a time. To modify, keep the pace slow or hold a plank for as long as you can. Rather than just 10 plank runs, try to run for about 30 seconds.

You will now repeat the entire series exercises 1-5 with the Right leg leading the work. Take breaks and modifications as needed. Listen to your body and enjoy getting stronger each day. Continue to record your time/reps and progress—and give yourself a pat on the back!

Fuel Your Progress: Focus on Omega-3s and Healthy Fats

Liz Hilliard​Deadlifts: The Ultimate Functional ExerciseCopyright Liz Hilliard

Continue finding ways to incorporate protein and fiber into each meal. For the next two weeks, see where you can get more heart-healthy fats into your diet.

Foods high in monounsaturated and polyunsaturated fats and omega-3s provide a multitude of benefits for your body including: brain, muscle, joint, and heart health. Certain omega-3s improve eye health, skin and hair health and are anti-inflammatory. Make sure to avoid saturated fats and trans fats.

Green (Go) Fats:

Bottle,Pouring,Virgin,Olive,Oil,In,A,Bowl,olives​Extra Virgin Olive OilShutterstock

Extra virgin olive oil, olives, avocado, almonds, cashews, walnuts, sesame seeds, pumpkin seeds, flax seeds, chia seeds, salmon, sardines, trout

Red (Stop) Fats:

French fries in hot fat in a deep fryer​3. Deep-Fried ItemsShutterstock

Margarine, fried foods, processed baked goods, hydrogenated oils, processed and fatty meats and cheese

Ready to feel stronger, healthier, and more confident? Follow this routine daily, track your progress, and watch your summer body emerge in just 6 weeks! And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Brittany_Werner2
Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
See Full Bio
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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.

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.

Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

Nutrition facts. Close-up.Shutterstock

To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

Dedicated athletic woman running in nature and dawn.Shutterstock

For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

A man sitting on the bench and looking at the seaShutterstock

Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

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The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Trainer Toned Her Legs at 45 by Doing These 4 Things

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Leah Groth
By Leah GrothDec 08, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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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 tone up your legs? Shauna Theresa is a women’s fitness and nutrition coach who helps women over 40 “boost metabolism, build strong, sculpted bodies, and lose fat for life” using her STRONG method. In a recent post, she breaks down what you need to do to achieve great legs in your forties. “4 things that helped me tone my legs at 45,” she writes in the video. Here is everything she recommends.

Muscle Can Look Toned When You Build Them and Decrease Body Fat

“If your goal is to get ‘toned’ legs or any body part for that matter, it’s important to know what that really means,” she says in her post. “Muscles can’t get ‘toned.’ They can shrink or grow. But they can look “toned” when you build them and have less body fat. Knowing that it’s important you implement the right plan to support growing muscle and having less body fat.”

The 4 Things That Helped Her Tone Her Legs

In the video, she outlines the four things that helped her tone her legs.

  • Eating enough calories, protein, and carbs
  • Training heavy, especially quads
  • Walking daily
  • Taking rest and recovery days.

Step One: Grow Muscle Starting with Food

She breaks it into steps, starting with the first one: Grow the muscle. “Eat enough calories and protein (maintenance calories or 100-200 calories above), and have carbs pre and post-workout to help performance and recovery,” 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.

RELATED: 10 Weight Loss Methods a 77-Year-Old Expert Swears By

Step One: Strength Training

Also, part of the first step? “Weight train 3-4 times a week with progressive overload, train close to failure,” 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.

Step One: Prioritize Sleep

Sleep is also important. “Get 7+ hours of sleep,” she says. 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: Meghan Trainor Flaunts Washboard Abs After Slim-Down: 10 Things We Know About Her Diet and Exercise Routine

Step One: Walk and Stay Active

The last part of step one is to stay active but in recovery mode. “Walk daily to help recovery, and get activity that does not compete with building muscle. Do this for 3-6 months,” she says. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine 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.

Step Two: Decrease Body Fat by Eating in a Caloric Deficit

The second step? Decrease body fat. “Eat in a calorie deficit (goal weight in lbs x 12) while still prioritizing protein, still having carbs pre and post workout,” she says.

Step Two: Still Do the Other Stuff

During this period, she recommends “still training heavily and close to failure with progressive overload so your body preserves muscle and burns fat, still getting 7+ hours of sleep, and walking daily. Do this for 6-12 weeks, then cycle back maintenance,” she says.

RELATED: Coach Lost 10 Pounds in 6 Weeks Eating These 5 High-Protein Dinners "I Would Eat Again and Again"

You Will Build Muscle and Burn Fat

“When you implement and cycle the two steps above, you optimize your body and metabolism to build muscle, burn fat, and maintain results sustainably. This is how I got leaner and stronger in my 40s. It’s all about knowing the right dials to turn and knowing how to work with your body. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

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Christopher Roback
By Christopher RobackDec 16, 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.
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✓Evidence-Based

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

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

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

Frustrated with love handles that just won't budge? If you've tried everything from endless side crunches to restrictive diets with no success, you're not alone. "It would be amazing if we could do a particular exercise that targeted love handle fat only, but there is no known way currently to spot reduce fat," says Jenna Collins, a certified personal trainer who's helped thousands transform their bodies. With over 400,000 YouTube subscribers and 25 years of fitness expertise, Collins has developed a science-backed approach that delivers real results. Here's her proven system that actually works for eliminating those stubborn love handles.

Why Love Handles Are So Stubborn

"Love handles don't appear overnight," Jenna explains in her post. "They develop over the years through excess calorie consumption and various factors like stress, medication, and genetics." She notes that women, especially after menopause, are more prone to storing fat in this area due to decreased estrogen levels.

"They don't appear because you went on vacation for a week and ate too much food," Jenna emphasizes. "This happens over a long period of time. Often, in the years, we've become so used to our bad habits that the problem can go undetected or, more likely, ignored."

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

Step 1: The Nutrition Strategy That Makes the Difference

The foundation of losing love handles starts with smart eating. "You need to be in a calorie deficit to lose fat," Jenna emphasizes. "This means consuming fewer calories than you burn daily." She recommends reducing your daily caloric intake by no more than 500 calories to lose fat at a sustainable pace.

"Definitely don't jump in and reduce your calories to the bare minimum in the hopes of speeding up fat loss," Jenna warns. "This will always result in gaining the weight back very fast. The truth is you're looking at many months and possibly even years, depending on how much fat you need to lose."

The Protein Rule That Protects Your Muscles While Burning Fat

Protein intake is crucial to maintaining muscle while losing fat. "If you're not getting adequate protein in your diet, you can start to lose muscle, especially while in a calorie deficit," Jenna explains. She recommends consuming 0.7-1 gram of protein per kilogram of body weight daily.

Step 2: The Exercise Approach That Really Works

Surprisingly, the most effective exercise isn't what most people expect. "If I had to choose one exercise for all people and all fitness levels, walking is your best exercise to lose fat," Jenna reveals. She notes that "walking for 45 minutes at a steady pace can burn as many calories as a 15-minute HIIT workout."

For optimal results, combine walking with strength training. "Resistance training will help you to tone and build muscle, and the more lean muscle mass you have, the more calories your body will burn at rest. Yes, that's right. At rest, doing nothing."

Start Here: Your Simple 3-Day Workout Plan for Results

For beginners, Jenna recommends "a full body workout three times per week. Two could be shorter HIIT workouts with or without equipment, and one could be lower intensity weights." As you progress, you can advance to more specialized routines.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Step 3: The Missing Link - Sustainable Consistency

"If you can't put the first two steps into practice consistently and make it a lifestyle change rather than seeing it as a challenge, then those steps are pointless," Jenna states firmly. "You don't need to jump in with both feet and make drastic changes overnight. For some, this might work, but for most people, this won't work."

Work With Your Body Type, Not Against It

She highlights working with your unique body type: "We really just need to accept that we all have different body shapes. You can't go comparing your body shape to someone else's. Work with your own body and don't try to shape it the way somebody else is built."

Breaking Through Plateaus

When progress stalls, Jenna shares her proven solution: the refeed day. "After some time being in a calorie deficit, your body will reduce the amount of calories it burns. This is your body's way of going into survival mode," she explains. By strategically increasing carbohydrates for one day, "you're signaling to your body that you are getting enough calories, and there's no need to lower your metabolism."

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Your Blueprint for Success

"Combine the science and a lifestyle change that works for you, meaning something that is sustainable and enjoyable for you long-term," Jenna concludes. The key to success lies in the combination of proper nutrition, strategic exercise, and unwavering consistency. While the journey requires patience, following these science-backed steps will lead to real, lasting results. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

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She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

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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

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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

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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

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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

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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

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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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