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Kim Kardashian’s Trainer Shows Her “Perfect Body” and Reveals How She Overcame YoYo Dieting

Here are the lifestyle habits responsible for her amazing body.

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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.

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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.

Melissa Alcantara is showing off her perfectly chiseled abs in a bandeau top and workout shorts. In a new social media post, Kim Kardashian’s bodybuilder trainer flaunts her incredibly fit figure in a workout ensemble. “Join the first 66 challenge,” she captioned the mirror selfie, eliciting lots of fire emojis from her followers. “What a perfect body,” commented one. “Absolutely breathtaking 😍 ❤️ so so beautiful 😍,” added another. How does the celebrity trainer approach diet and fitness? Celebwell rounded up her top lifestyle habits.


1. Struggles with Her Weight

Melissa was an “unfit, super broke” waitress living in Brooklyn, who gained 70 pounds while pregnant. “My entire life I’d been yo-yo dieting,” she said in an interview with Joe Wicks. “I always had low self-esteem. I was big, then small, then chunky. I would starve myself. I didn’t do it the right way.”

Related: 12 Best Foods For Men to Build Muscle

2. Choosing Herself

She decided to change her life. She started waking up at 5 am every day to exercise. “It morphed from me just wanting to have abs to me saying ‘yes’ to myself, choosing myself, and putting love into myself every single day,” she told Women’s Health. “And that was a whole new ball game for me.’”

3. Coffee and Meditation

Melissa starts her day at 4 am. But before she hits the gym she drinks coffee and does a meditation from her favorite book, Living a Life of Awareness: Daily Meditation on the Toltec Path, which helps her “start the day off right.”

4. Intermittent Fasting and Good Carbs

Melissa is a fan of intermittent fasting. “I like to fast during the day because I tend to eat more late at night, when I get especially hungry,” she said. “Carbs are needed, and some people actually need a lot more carbs than others depending on certain factors such as their genetic type, etc.,” she told InStyle. “But, I’m talking about real carbs like sweet potatoes and quinoa, rice cakes and fiber crips are NOT carbs, they’re just processed food.”

5. Hydration

Melissa drinks a gallon of water a day. “It sounds like a lot, and you’ll likely spend more time in the bathroom than anywhere else, but you eventually get used to it,” she said. “Drinking lots of water is one of the best things you can do for your body.”

Related: I Lost 10 Pounds in 50 Days with These 5 Hacks

6. Weightlifting and Walking

Alcantara weight lifts. “I usually do legs twice a week or every three days,” she revealed, “but it’s usually the same thing every week.” She does aim to get to 10,000 steps a day. ”That’s pretty much my cardio,” she says.

💪🔥Body Booster: Melissa drinks a gallon of water a day. “Drinking lots of water is one of the best things you can do for your body,” she says.

More For You

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.

Melissa Alcantara is showing off her perfectly chiseled abs in a bandeau top and workout shorts. In a new social media post, Kim Kardashian’s bodybuilder trainer flaunts her incredibly fit figure in a workout ensemble. “Join the first 66 challenge,” she captioned the mirror selfie, eliciting lots of fire emojis from her followers. “What a perfect body,” commented one. “Absolutely breathtaking 😍 ❤️ so so beautiful 😍,” added another. How does the celebrity trainer approach diet and fitness? Celebwell rounded up her top lifestyle habits.


1. Struggles with Her Weight

Melissa was an “unfit, super broke” waitress living in Brooklyn, who gained 70 pounds while pregnant. “My entire life I’d been yo-yo dieting,” she said in an interview with Joe Wicks. “I always had low self-esteem. I was big, then small, then chunky. I would starve myself. I didn’t do it the right way.”

Related: 12 Best Foods For Men to Build Muscle

2. Choosing Herself

She decided to change her life. She started waking up at 5 am every day to exercise. “It morphed from me just wanting to have abs to me saying ‘yes’ to myself, choosing myself, and putting love into myself every single day,” she told Women’s Health. “And that was a whole new ball game for me.’”

3. Coffee and Meditation

Melissa starts her day at 4 am. But before she hits the gym she drinks coffee and does a meditation from her favorite book, Living a Life of Awareness: Daily Meditation on the Toltec Path, which helps her “start the day off right.”

4. Intermittent Fasting and Good Carbs

Melissa is a fan of intermittent fasting. “I like to fast during the day because I tend to eat more late at night, when I get especially hungry,” she said. “Carbs are needed, and some people actually need a lot more carbs than others depending on certain factors such as their genetic type, etc.,” she told InStyle. “But, I’m talking about real carbs like sweet potatoes and quinoa, rice cakes and fiber crips are NOT carbs, they’re just processed food.”

5. Hydration

Melissa drinks a gallon of water a day. “It sounds like a lot, and you’ll likely spend more time in the bathroom than anywhere else, but you eventually get used to it,” she said. “Drinking lots of water is one of the best things you can do for your body.”

Related: I Lost 10 Pounds in 50 Days with These 5 Hacks

6. Weightlifting and Walking

Alcantara weight lifts. “I usually do legs twice a week or every three days,” she revealed, “but it’s usually the same thing every week.” She does aim to get to 10,000 steps a day. ”That’s pretty much my cardio,” she says.

💪🔥Body Booster: Melissa drinks a gallon of water a day. “Drinking lots of water is one of the best things you can do for your body,” she says.

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

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

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

Meghan Trainor is flaunting her washboard abs on the I Heart Jingle Ball tour. In a new social media post the mother-of-two shows off her moves – and her seriously slimmed down figure – in a two-piece Mrs. Clause inspired look, wowwing her fans. How did the singer get in her best shape after welcoming her second child in January 2023? Here are 10 things we know about her diet and exercise routine.


Her Kids Are Her Fitspiration

Meghan Trainor at the WE Day California 2019 held at the Forum in Inglewood, USA on April 25, 2019.Shutterstock

Meghan is motivated by being a mother. "I think when you have a kid, you just realize, 'Wow, life is beautiful and precious. I want to be the best for my kid.' I've never been more motivated," she told Parents. "I look at Riley and think, 'I'm going to do anything I can to live forever.’"

She Lost One Pound Per Week

According to Meghan, slow and steady wins the weight loss race. She told People that she lost weight “the healthy way, the long way, the one pound a week way,” she said. “And it's a proud accomplishment that I never thought I could ever do.”

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

She Pays Attention to Portion Size

While she hasn’t divulged specific details about what she eats, Meghan has said that she eats as healthy as possible and understands the importance of eating in moderation. "I learned that I do like healthy food, and I learned what portions mean," she told Entertainment Tonight Canada.

Daily Exercise

LOS ANGELES - JUN 22: Meghan Trainor at the 2018 Radio Disney Music Awards at the Loews Hotel on June 22, 2018 in Los Angeles, CAShutterstock

Meghan told Entertainment Tonight Canada that she was committed to daily exercise. “I was like, 'If I can survive a C-section, I can do anything.' And I did," she said. "I was very dedicated, and I started seeing the pounds come off one week at a time, one pound. I was like, 'I'm fighting.'"

She Got Strong for Her Tour

BOSTON-DEC 14: Singer Meghan Trainor performs in concert at KISS 108's Jingle Ball 2014 at TD Garden on December 14, 2014 in Boston.Shutterstock

Meghan was also motivated to get strong for her The Timeless Tour this fall. “I'm feeling fit. I've never been so fit,” she told People. “I already told my household. I was like, ‘I am training for the Olympics, okay?’ I want to train and eat clean, and feel good when I’m dancing and singing.''

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Strength Training

Meghan’s workout of choice is strength training. Her trainer, Rebecca Stanton, recently shared a video of the two at the gym together. Their session consisted of lots of squat and lunge variations and using free weights doing lots of slow reps.

She Doesn’t Focus on Numbers

LAS VEGAS - SEP 19: Meghan Trainor at the iHeart Radio Music Festival Night 1 at MGM Grand Resort and Casino on September 19, 2014 in Las Vegas, NVShutterstock

"Because I've seen so many people on TikTok now open up, and I'm like, 'Here's what it looks like to be 180 pounds.' Everyone's body's so different," People. "You could see a girl who's really tall in a bikini, showing off her 185 pound body or something. And I'm like, 'Wow. It's so interesting how weight sits differently on everyone.' Numbers are just numbers. Whatever makes you feel the healthiest is where you should live."

She Has Dabbled in the Paleo Diet

A few years back, Meghan told HollywoodLife that she was following the caveman style diet. “I’m working out! I’m trying to be healthy. I eat all Paleo and I learned smaller portions,” she said.

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

She Doesn’t Weight Herself

“I can’t get on that scale,” Meghan told Hollywood Life. “It’s like — you gain muscle weight and you’re like, ‘what’s going on?.’ So [I’m] just living life. I’m just trying to be happy and eating healthy foods. I know when I eat something bad I have a horrible stomach ache and it’s just poison. I can’t eat stuff like this!”

She Does Workout DVDs

Los,Angeles,-,Apr,25:,Meghan,Trainor,Arrives,For,WeShutterstock

Trainor is a fan of at-home workout DVDs, specifically Shaun T’s video series called Insanity. The videos are 25 minutes long and each focuses on something different — for example cardio, ab intervals, or total body circuit training. She called the method "amazing." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Lisa Jean Lanceford is a fitness trainer and influencer with over 3.7 million followers on Instagram. She regularly shares her workouts on social media and via the STRNG app. In one of her recent Instagram posts, she shared the exercises that are responsible for her 6-pack abs. “Sheeeeesh this one burns 🔥 Let’s get this ABS workout done,” she wrote in the captioned. Here is everything you need to know about her workout plus the other lifestyle habits that help keep her in shape.


Here Is Her Ab Workout

In the video, she demonstrates the following exercises:

  • Kneeling cable crunch

    10-12 reps, 3-4 sets

  • Roman chair oblique knee raises

    12-16 reps, 3-4 sets

  • Alternating knee tuck double crunch

    12-16 reps, 3-4 sets

  • Cross crawls

    20-24 reps, 3-4 sets

  • Low to high cable woodchips

    10-12 reps, 3-4 sets each side

Intuitive Eating

Lisa promotes “intuitive eating,” explaining the principles in an Instagram post.

“Your relationship with food plays a key role in your overall fitness journey. Whilst it’s good to have a sufficient understanding of your diet and nutrition, striving for the ‘perfect’ diet may lead to controlling or disordered eating habits. If you have eaten a cheeseburger, you do not have to feel guilty, skip your next meal or ‘burn it off.’ Instead, focus on the positives. You received a great source of iron, protein, carbs, calcium and you probably rather enjoyed it. You do not need to use exercise to negate eating but rather consume food for enjoyment, nourishment and to fuel workouts and recovery,” she says.

Related: 10 High Fiber Foods to Keep You Full in a Day, According to Dietitian

Here Is How She “Builds” Healthy Meals

Lisa_Jean_Lanceford2lisafiitt/Instagram

In another post, she explains “how to build a healthy and balanced meal,” starting with a “good quality protein sources such as lean meat, a soya-based product such as tofu or tempeh, dairy or lentils, beans and edamame beans,” she says. Next up, starchy carbohydrates, which “should make up just over a 1/3 of the food you eat,” she explains.

“They are essential for energy and nutrients, therefore you should aim to include some at every meal. Low GI carbohydrates slowly release energy and are higher in fibre which means they will keep you fuller for longer. Some low GI options include potatoes with skin on, brown rice, wholemeal bread, wholemeal pasta, oats, and buckwheat.”

Then, fill your plate “with a rainbow of non- starchy vegetables and dark leafy greens. Examples include broccoli, spinach, kale, peppers, cucumber, courgette, onion, aubergine, cauliflower, mushrooms, tomatoes and so on. Also be sure to include some fruit throughout the day as snacks or added to breakfast, etc,” she adds. Finally, “Pick a small amount of healthy fats such as avocado, nuts, extra virgin olive oil, and seeds.”

No Diets

Lisa_Jean_Lanceford1lisafiitt/Instagram

Lisa doesn’t like to label her eating plan. “I don’t like to call it a diet as it’s my lifestyle and not a diet. My nutrition has stayed the same, except some days I am increasing my calories as I am working out more, so I need to make sure I am fuelling my body right. I am doing LIVE Instagram workouts with my followers and challenging myself with new HIIT workouts alongside weight training (working with what I have) and my morning walks,” she told Women Fitness.

Related: I Lost 30 Pounds and Here’s Everything I Learned Along My Journey

Walking in the Morning

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

While she spends a lot of time in the gym, Lisa starts her day with steps. “I do a 1 hour walk every morning. It helps with my mindset for the day and I think about everything I am grateful for. It’s so calm, quiet and peaceful and it gets my mind going for the day. Always practice gratitude and always appreciate the little things in life,” she added to Women Fitness.

💪🔥Body Booster: Contrary to popular belief, crunches, and sit-ups aren’t the best exercises to build abs. Try doing a set like Lisa’s, which works all the muscles in your midsection, including obliques, and will get you the best results. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

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

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

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

Do you want a six-pack but feel like you are too old? According to one expert, you can achieve a perfect midsection at any age. Adelina Jordan is a 52-year-old fitness trainer and coach whose mission is “proving age is just a number,” according to her Instagram bio. In a new post, she reveals the handful of exercises that are responsible for her six-pack abs and the healthy habits that enable her to achieve them. “Six-pack abs in your fifties? Totally possible with the right plan. Here’s what worked for me,” she writes in the post.


She Trains Abs 2 to 3 Times a Week

“I train Abs like any other muscle,” she writes. She reveals that she reserves two to three days a week to do ab work. “Remember … it takes consistency with workouts and nutrition and lots of time & patience,” she writes.

RELATED: Top Coach Reveals 3 Best Back Exercises You Can Do at Home

Here Are the Exercises She Does

“Here is an example of the workout I do to maintain my 6-pack abs in my 50s,” she continues, revealing the five exercise sets.

  • SL crunches
  • weighted sit-ups
  • Russian twist
  • weighted toe taps
  • double crunch.

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” 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: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” 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.

She Uses Resistance

Another important tactic? “Train your abs with resistance,” she suggests, “Adding light weights, cables, or bands takes your core training to the next level—think strength and definition.”

She Does Cardio

Don’t forget to do cardio. “Steady-state cardio after lifting works wonders for revealing your hard-earned progress,” she says.

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

And, She Is Patient

Lastly, six-pack abs don't happen overnight. “Patience is key: Progress takes time, but trust me—it’s worth it! If I can do it, so can you. Let’s make it happen!” And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Katie_Kabala5
Katie Kabala
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.

Do you have a lot of weight to lose, but don’t know how? Learning about how other people get into shape can be a helpful tool to achieve your own weight loss goals. Katie Kabala, 41, weighed 215 pounds when she decided to change her life. She went on to lose 95 pounds in 18 months, and now is in the best shape of her life at 120 pounds. In a new interview with Body Network she explains exactly how she did it.


Katie Was Frustrated About Her Body and Clothing Size

Katie_Kabala6Katie Kabala

Katie explained why she had finally hit rock bottom with her weight. “I felt frustrated with being a size that wasn’t always sold in stores. It made things difficult and sometimes embarrassing to shop and not be able to get what I wanted because many stores only go up to a size 12. At my largest, I was probably a size 16 to 18,” she says.

She Lost 95 Pounds in 1.5 Years

Katie_Kabala3Katie Kabala

Katie went on to lose 95 pounds in a year and a half. “Everyone is different and may respond differently to medications, so it’s important to note that these are my results, and weight loss can vary for each person. Results truly can vary with each person, including experiencing certain adverse events,” she says.

She Started OrangeTheory Classes

Huntington Beach, California/United States: 04/07/2019: A store front sign for the gym known as Orange Theory FitnessShutterstock

Katie started exercising. “I work out four times a week at OrangeTheory, which is a full body high-intensity workout. Their in-body scan system shows that I cut my body fat percentage in half in a year and a half,” she says. Her favorite exercises? Running, rowing, chest presses, sumo squats “and anything with the Bosu ball,” she says.

She Toned Her Body

Katie_Kabala4Katie Kabala

“My arms and legs have a visible definition, and it’s fun to show off for the first time in my life, as I have always been overweight,” she says. “Sometimes I even wear crop tops to the gym now, which feels so free and empowering.”

She Changed Her Approach to Diet

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Katie says that her diet has been the biggest contributor to her success. “Weight loss is all about staying in a calorie deficit,” she says. “I calculated my TDEE (Total Daily Energy Expenditure) using various online calculators and found it to be around 1400 calories for me, which is well under 2000 that is often touted. I aim to stay within my daily calorie budget, which is usually three meals and a snack each day. I track my calories daily using MyFitnessPal.”

She Took Contrave

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

Katie adds that dieting was made possible for her by starting to take Contrave. “Contrave is a doctor-prescribed medicine that helps me stop obsessing over food. Now I’m able to focus more easily on eating healthy and not overeating,” she says.

Here Is What She Eats in a Day

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“A typical day for me would include a high protein Greek yogurt and fruit breakfast, lunch is almost always soup, and dinner is usually something home cooked like an Asian noodle bowl with shrimp, zucchini pasta and meatballs, or tacos with low carb tortillas,” she says. “For snacks, I usually go for something crunchy and salty like popcorn, crackers, or savory rice cakes. The low-calorie frozen yogurt bars are a nice treat, too. Once a month, I spend a day on the weekend making 3 to 4 different types of soup, and I freeze them in individual portions for my lunches at work during the week. Soups are easy to make, tasty, and filling, and are low in calories.”

She Avoids Fast Food, Alcohol, and High-Calorie Drinks

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

“I really haven’t eliminated anything from my diet, but I do tend to avoid some things that are not worth the calories for me anymore. I think of daily calories as a budget, and some things are no longer in the budget unless I make cuts elsewhere that day, so I tend to avoid those things,” she says. However, some things she avoids are fast food, alcohol, and any drinks that are high in calories.

Running

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Katie has been a member of Orangetheory for over seven years now and used to struggle with running.” I was never really able to run longer than 5 to 6 minutes. Now I’m able to run the entire treadmill portion of the class without stopping – often around 23 minutes,” she reveals. “It sounds like such a little thing and probably silly to someone who has always been fit, but I cried the first time I was able to run the entire block.”

Sticking with Goals and Celebrating Milestones Is Key

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

“If someone asked for my advice on their fitness goals, I would tell them to stick with it and celebrate every milestone, no matter how small it may seem to others,” she says. “You know how hard you worked for that, so celebrate it!”

You Need to Cut Calories to Lose Weight

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

She also adds that working out is significantly easier when you weigh less, “and the old adage that you can’t outrun what you do in the kitchen is true,” she says. “Working out is important for toning up and building muscle, which helps burn calories, but I have found that I typically only burn around 500 calories each gym session – that’s fewer calories than most takeout coffee orders.”

She Has Faced Challenges

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“My biggest challenge has been my diet and constant thoughts about food,” Katie admits. “I used to always think about what I wanted to eat- from the time I woke up to the time I went to sleep. If French fries came to mind at 6 am, it wouldn’t leave my mind until I ate them, and then my obsession would instantly switch to another food. Previously, this made it impossible to diet.”

She Weighs Herself Regularly

Katie_Kabala1Katie Kabala

Katie measures progress with her body goals through weigh-ins. “Initially, I weighed myself daily so I could see the weight coming off as a reward for eating low calories. Now that my weight loss has slowed down, I only weigh myself about once a week,” she explains. “I also see progress through my clothes. I went from a size 16/18 to a size 2/4. My progress is also seen at the gym- I’m able to lift heavier and run faster and longer than ever before.”

RELATED: I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes

She Used to Obsess Over Food

French fries or potato chips with sour cream and ketchupShutterstock

“My biggest challenge has been my diet and constant thoughts about food. I used to always think about what I wanted to eat- from the time I woke up to the time I went to sleep. If French fries came to mind at 6 am, it wouldn’t leave my mind until I ate them, and then my obsession would instantly switch to another food,” Katie says.

And That Made It “Impossible” to Diet

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Previously, this made it impossible to diet. My doctor prescribed me Contrave, which can help me quiet the noise and even the playing field to allow me to diet. Now, it’s much easier for me to stick to my calorie goal each day.

She Takes Vitamines and Drinks Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

In addition to her daily dose of Contrave, she takes a daily vitamin and a probiotic. “I also try to drink kombucha every day for gut health,” she explains.

RELATED: Lose 10 Pounds a Month With These Moderate Steps

She Used to Think Weight Loss Was All About Burning Calories

Katie_Kabala2Katie Kabala

“I used to think that working out would burn enough calories to make me lose weight. I couldn’t understand why I was working out so much and still gaining weight until I found out about TDEE and how much calorie needs could vary from person to person. Being a short, older woman, my calorie count is significantly different from my tall husband’s daily calorie needs,” she points out.

Her Advice: Make Time for Exercise

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“My advice for someone starting their fitness journey is that you are worth carving this time out for yourself. As a working mom, when I first started working out, I felt guilty for that extra hour that I wasn’t with my children. Now I realize that the benefits that working out affords me is worth so much because I’m so much happier when I go to the gym. A parenting bonus is that it sets a good example for my children to prioritize their health,” she says.

Also, Talk to Your Doctor

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

“I would also encourage anyone who is overweight to look into options available to them with their doctor,” says Katie. “There are so many ways to help treat obesity now, and you deserve to have a better chance of achieving your health goals. I didn’t realize how much my thoughts about food were sabotaging my diet until I started taking Contrave.”

RELATED: Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day

Stick to the Plan

Katie_Kabala5Katie Kabala

“Taking Contrave, budgeting my calories each day, and not allowing for any cheat days has helped me manage my weight long term. There may be days that I have gone slightly over my calorie goal, but I do not allow myself to have an entire day of high-calorie eating,” Katie says. She also maintains that sticking to a workout you like is key. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

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20 Things to Avoid While on Ozempic
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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.

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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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.

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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