Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

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        Best Exercises For Ozempic, Wegovy and Other GLP-1 Users
    Here is how to maximize weight loss.
By Leah GrothMay 23, 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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By Leah GrothMay 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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        This Diet Is More Effective Than Ozempic, Says Weight Loss Coach
    

        Nutrition Coach Found 5 Foods That Work Better Than Ozempic for Losing Weight
    
Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose weight and tone up. In one viral video, he discusses GLP-1 weight loss drugs – including Ozempic and Wegovy – and the importance of exercising while you are on them. He also reveals a few of the best workouts to do while you are getting the jabs, and explains why they are important. 
1. Do 30 Minutes of Cardio a Day@dietcoach4uWhat is the best exercises if you are on GLP-1 medicines? Watch and find out why resistance training is the best for fat burning, toning and more. Also prevent ozempic, wegovy and mounjaro butt! #diet #workout
In the video, Dustin explains that cardio is key. “I think you should do cardio,” he says. Later on, he recommends doing “30 minutes a day,” and “walking counts.” 
2. And, Do Resistance TrainingShutterstock
However, “the most important exercise you could do is anything resistance training,” he continues, explaining that weight loss drugs reduce fat, but also muscles. “Unfortunately we see rapid muscle loss,” he says, mentioning “Ozempic butt” and “Ozempic face,” and explaining, “it's actually where you've lost so much muscle that you've got skin hanging everywhere.” While “common in all starvation based diets” there are ways you can mitigate the damage. “So resistance training will actually protect your muscle and hopefully increase lean, toned muscle. So you get that sexy look you want. Also, the more muscle you have, the more calories you burn.”
RELATED:10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer
3. It Will Help Increase Your MetabolismShutterstock
In the process of adding “lean, sexy, toned muscle,” resistance training will also help “increase your metabolism” and help you “to burn more weight,” he says. “You're not going to plateau. You're going to get that lean tone physique you want.”
4. It Will Also Discourage Rebound Weight GainShutterstock/Andriiii
Even better? “When you come off the medicines, if insurance or your doctor says you just don't need it anymore, you can keep it off,” he points out, referring to the phenomenon of rebound weight gain. 
5. He Recommends Four Days of Resistance Training Per WeekShutterstock
He recommends four days of resistance training per week, which can include body weight exercises like free weight, hand weights, machines, crunches, squats, lunges, wall sits, chair dips, etc. 
6. These 10-Minute Sessions Are EffectiveShutterstock
He explains that he offers some quick, 10-minute workouts that involve doing 10 pushups, 10 crunches, 10 squats, 10 pushups, 10 crunches, 10 squats, repeating as many times as possible in 10 minutes. “Try to improve week to week. That's going to help you use those muscles. It's going to help you build lean tone muscle.”
RELATED: What Happens to Your Body When You Stop Taking Ozempic
7. Don’t Forget to Eat Enough ProteinShutterstock
He also stresses the importance of making sure you're eating enough protein. “Protein actually increases the metabolism, helps you burn more fat, helps you get more of a lean toned physique,” he says. “It's going to help you prevent plateaus and metabolism loss. And if you're not going to eat a high protein diet with resistance training, it's not very good.” He suggests a minimum of 100 grams. 
8. Stick to Lean ProteinShutterstock
Chris McMahon, a nutrition and fitness coach, suggests gravitating toward lean protein if you are trying to lose weight. “And we want to think of sources of protein that the ratio of fat is lower. Fat just tends to be a more expensive macronutrient. In one gram of protein, there's four calories in one gram of fat, there's nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat, Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories.”
Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss
9. Exercising While Dieting Is Always a Good IdeaShutterstock
Whether you are losing weight on Ozempic or dieting alone, combining it with exercise is a game-changer. One study published in the journal Nature Metabolism found that people who exercise and diet can double the metabolic health benefits of their weight loss. “These results demonstrate that regular exercise during a diet-induced weight loss program has profound additional metabolic benefits,” the study authors explained. 
💪🔥Body Booster: Adding exercise to any kind of diet can double your metabolic benefits, says science. Experts recommend a combination of cardio and strength training.
proteincardiohigh protein dietweight lossworkout routineswalkingozempic

        
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        9 Key Differences Between Ozempic and Other GLP-1 Meds for Weight Loss
    

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By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Ozempic is the buzziest drug in the weight loss world. However, it isn’t the only GLP-1 drug people are using to lose weight fast. Before you try and get a prescription, there are a lot of things you need to know about the drug, including how it works and also how it compares to similar treatments on the market. Here are ten key differences between Ozempic and other GLP-1 meds for weight loss, according to triple-board-certified plastic surgeon Leo Lapuerta, MD, The Plastic Surgery Institute of Southeast Texas.
Ozempic Isn’t Even Approved for General Weight Loss
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While Ozempic is probably the most well-known GLP-1, it isn’t technically even approved for general weight loss. “It is for the control of Type 2 diabetes,” Dr. Lapuerta reveals.
Most Weight Loss Drugs Aren’t Approved for Weight Loss
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In fact, most drugs being used for weight loss weren’t even intended for that purpose. “Most of the GLP-1 drugs like Rybelsus, Victoza, Trulicity, and Byetta are intended for the treatment of Type 2 diabetes with beneficial side effects that include weight loss,” explains Dr. Lapuerta.
RELATED:20 Possible Ozempic Side Effects
Some GLP-1s Offer Heart and Kidney Benefits
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There are other benefits to taking weight loss drugs. “Ozempic, Victoza, and Trulicity all have benefits for the heart and kidneys in addition to control of Type 2 diabetes,” says Dr. Lapuerta.
One Weight Loss Drug Is Injected Daily, Most of Them Are Weekly
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Most of the GLP-1s, including Ozempic, require a weekly injection. However, “Victoza is unique because it is injected daily rather than weekly,” says Dr. Lapuerta.
One Is Available in Oral Format
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And not all of them require a needle. “Rybelsus is the only GLP-1 that is available in oral format as all the other options are by injection only,” says Dr. Lapuerta.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Some of Them Are Approved for Weight Loss and Weight Management
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Ironically, while the most well-known of the bunch isn’t even approved for weight loss, the majority of the others are. “Wegovy, Saxenda, and Mounjaro (Tirzepatide) are GLP-1 agonists intended for weight loss and weight management rather than the treatment of Type 2 diabetes,” says Lapuerta.
Some Are More Effective Than Others
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According to Dr. Lapuerta, results vary by brand. “Wegovy typically produces 2 to 3 times the percent weight loss as Saxenda,” he maintains.
Only One of Them Includes GIP
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Mounjaro (Tirzepatide) has an edge over the competition. “It is the first GLP-1 to also include GIP, glucose-dependent insulinotropic polypeptide (GIP), another gut hormone agonist that provides better longer-term control of blood sugar as indicated by better reductions in Hemoglobin A1C levels,” says Dr. Lapuerta.
RELATED:20 Things to Avoid While on Ozempic
Some Medications Have Two Names
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Don’t let names deceive you. “Zepbound is the FDA-approved version of Mounjaro specifically for weight loss,” says Dr. Lapuerta.
Keep Reading About Ozempic
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Keep educating yourself about Ozempic. Here are 15 things you should know before getting Ozempic for weight loss. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

        
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Nutrition & Diet
        My Wife and I Are Both Doctors — Here’s the Truth About Ozempic We Tell Our Patients
    
Copyright Doctor Gary Linkov/YouTube
By Leah GrothSep 29, 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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✓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.
Gary Linkov, MD, is double board-certified by the American Academy of Facial Plastic and Reconstructive Surgery and the American Board of Otolaryngology-Head & Neck Surgery. He happens to be married to Liz Grand, MD, a board-certified internal medicine physician. “Ozempic has been all over the news, and social media celebrities and many others have been using it, but of course, they don't admit to it,” he says, introducing his wife to “help me with this topic.” In the interview, she reveals everything you need to know about weight loss drugs.
What Is Ozempic?Shutterstock
Dr. Grand explains that Ozempic is the brand name for a medicine called Semaglutide. “It's a once-weekly subcutaneous injectable medication, uh, meaning that the medicine gets injected into the skin, usually in the upper arm, the thigh, or the abdomen,” she says.
It’s Primarily Used to Treat Type 2 Diabetes“It's primarily used to treat type two diabetes. That's what it was FDA approved for initially in 2017,” she continues. “Ozempic or semaglutide belongs to a class of medications called GLP-1 receptor agonists. GLP-1 is basically a hormone that's produced by the GI tract. And so the GLP one receptor agonists essentially work on these GLP-1 receptors.”
Where Are GLP-1 Receptor Located?Shutterstock
“GLP-1 receptors are located throughout the body, but there are three main areas that we'll talk about today,” Dr. Grand continues. “The first is the pancreas which leads to the release of insulin. Insulin then promotes the absorption of glucose into tissues to be used for energy or to be used as a form of energy storage. And this ultimately causes a decrease in blood glucose levels. The second is the brain, which decreases appetite by reducing the feeling of hunger. And the third is the GI tract, which slows down the movement of food and thus makes us feel fuller.”
What Is the Correct Dosage and How Much Does It Cost?Shutterstock
“In terms of dosing, we generally start with semaglutide at 0.25 milligrams weekly, and it can gradually be increased to a maximum of two milligrams as tolerated. The cost without insurance can be up to about $1,200 a month,” she says.
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Wegovy Is Another Form of SemaglutideShutterstock
“There is another form of semaglutide called Wegovy, and this is basically semaglutide in a higher dose,” she says.“This is the medication that's actually FDA-approved for weight loss, but it is specifically approved for people either with obesity or who are overweight with at least one weight-related condition. These include conditions like high blood pressure, high cholesterol, and heart disease.”
Both Ozempic and Semaglutide Reduce WeightShutterstock
So, what is ozempic or semaglutide used for? “It was initially meant for the treatment of type two diabetes to help decrease blood sugar by augmenting the release of insulin. But people found that there was also this impact on weight loss, and it's been studied and it has been shown to reduce weight,” she says.
However, to Maintain the Weight Loss, You Might Have to Stay on ThemShutterstock
There is one major con about using drugs for weight loss. “They've also found that people generally need to stay on Ozempic in order to maintain the weight loss,” she says.
Risks and Side EffectsShutterstock
“In terms of risks or side effects, the most common side effects that we typically see are nausea, vomiting, constipation, and sometimes diarrhea. We also see dizziness, increased heart rate, headaches, reflux, and even sometimes acute kidney injury, which is thought to be due to dehydration from all of the nausea and vomiting that ozempic can induce. It's also not recommended for people who have certain gastrointestinal tract diseases like inflammatory bowel disease, things like Crohn's disease or ulcerative colitis,” she says.
RELATED:20 Things to Avoid While on Ozempic
There Is Also a Cancer RiskShutterstock
“There's also a black box warning for a specific type of thyroid cancer,” she says.”This comes from studies that were done in rodent models that showed growth of the specific type of thyroid tumor. Acute pancreatitis, which is a condition where the pancreas becomes quite inflamed, has also been noted in this class of medications. And it's really important to note that pancreatitis can be severe and can be fatal. It's unclear what this mechanism is for this possible complication. It's also unclear whether or not this has any implications for pancreatic cancer in the long run. But regardless if you have a history of pancreatitis or if you develop pancreatitis while on the medication, you should stop it, and you should never take it again.”
Significant Weight Loss with the Drugs Can Change the Way Your Face LooksShutterstock
“Significant weight loss with drugs like ozempic and Wegovy can change the way our faces look,” they add. “We have many fat compartments throughout our face, and these compartments are affected by anything that leads to weight loss such as bariatric surgery, such as just kinda natural weight loss with diet and exercise and or with drugs like Ozempic and Wegovy. As our weight drops, the fat in our face decreases as well. This could lead to areas appearing more hollow and gaunt, and also, our skin starting to droop. It may be that the faster the weight loss with these medications and the more significant the weight loss, the less the body has the ability to adapt and adjust, and that can lead to more sagging at a faster rate.”
Celebrities Have Been Using OzempicShutterstock
She also explains how celebrities are involved in the Ozempic craze. “The cost of ozempic is about $1,200 per month for off-label use of ozempic as a weight loss drug. And that is a major expense for most people, but usually not a major expense for most celebrities,” she says. “And similar to the lack of transparency when it comes to plastic surgery for weight loss, there is a similar lack of transparency. For example, Kim Kardashian had to fit into that Marilyn Monroe dress for the MET Gala, and as many have surmised, including the New York Times, she may have taken Ozempic to drop weight quickly to try to fit into that dress.”
RELATED:20 Possible Ozempic Side Effects
Lose Weight GraduallyShutterstock
“Remember that the safest way to lose weight is to do so gradually with these medications and with any other method as well. I'm anticipating that the popularity of facial filler, including fat transfer to the face, will increase because of medications such as ozempic,” she says.
Rising Demand for Lifting Procedures Due to Facial Fat Loss
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“I also think that the incidence of lifting procedures such as brow lifts and facelifts will increase as well because, as we talked about previously, there's an increased sagging that occurs when the fat in our face declines,” he says. “We've been talking a lot about buccal fat removal on this channel and the risks of that procedure. And keep in mind that Ozempic is now introducing additional hollowing of the face. So if someone's had a buccal fat removal, then they go on Ozempic to lose further weight, now they're going to look even more hollowed out gaunt, and they may be looking to replace that lost volume.”
She Approves of Ozempic for People with Type 2 DiabetesShutterstock
Is Ozempic a good idea? “Certainly for people who have type two diabetes, yes,” she says. “I like the fact that, in general, it's not associated with hypoglycemia, which is when, uh, the blood sugar drops to a dangerously low level. This can be a very serious issue for people as they're trying to get their blood sugar under control for people who are obese or are overweight with conditions like high blood pressure, high cholesterol, heart disease, obstructive sleep apnea.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Try and Focus on Self-LoveShutterstock
“I would say you need to take a look at yourself in the mirror. And you know, the other issue I see with the increased use of ozempic for people who are just trying to lose that little bit of extra weight, it just speaks to this kind of viewpoint that, unfortunately, we as a society seem to have that our bodies, and I think in particular women's bodies, but certainly everyone's bodies are as well, we view our bodies as like a trend. Right now, it's going to look thin. But a few years ago, it was trendy to look voluptuous, but back in the nineties, it was also very in to look very skinny. I just think that we all need to learn to appreciate our bodies more, be kinder to our bodies, and maybe even just learn to love ourselves a little more,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        15 Things to Know Before Getting Ozempic for Weight Loss
    

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By Ferozan MastMay 09, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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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.
Over 41 percent of US adults are obese, according to the CDC—so it’s no wonder drugs such as Ozempic and Wegovy are in such high demand to help people lose weight fast. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of problems. So, if we can get them to lose weight easily and simply, why not?” Here are 15 things to know before you ask your doctor for Ozempic.
What Is Ozempic?
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Ozempic mimics the hormone GLP-1, helping control blood sugar and make you feel more full. “Ozempic, known generically as semaglutide, was approved in 2017 by the U.S. Food and Drug Administration (FDA) for use in adults with type 2 diabetes,” says UC Davis Health. “Ozempic is a weekly injection that helps lower blood sugar by helping the pancreas make more insulin. It is not approved for weight loss, but some physicians prescribe it to be used for weight loss.”
What Does Ozempic Treat?
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Ozempic was designed to treat type 2 diabetes. “When using Ozempic to treat diabetes, weight loss is a common side effect,” says UC Davis Health. “It is designed to be taken long-term.”
Ozempic For Weight Loss
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“Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine of USC. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging. And of course, when using Ozempic to treat diabetes, weight loss can be a common side effect. People with diabetes are also often struggling with being overweight or obese. So, it’s helpful to have that weight loss, as well.”
Who Can Prescribe Ozempic?
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Ozempic is prescribed by a medical professional. Blood work should be taken beforehand. “Ozempic can be prescribed by any licensed clinician, including physicians, nurse practitioners, and physician assistants,” Veronica R. Johnson, MD, tells Forbes.
How Much Does Ozempic Cost?
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Without insurance, Ozempic can cost around $900 a month. “One of the challenges with these medications is that obesity isn’t recognized as a disease in this country, so people can’t get them covered with insurance,” Dr. Peters says.
What Are Ozempic Side Effects?
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Ozempic has unpleasant side effects for some people, such as belching, constipation, diarrhea, and vomiting. “Common side effects include nausea, vomiting, diarrhea, and constipation,” practicing radiologist physician Omer Awan MD, MPH, CIIP, tells Forbes. “However, more serious side effects that can occur include inflammation of the pancreas and gallbladder, changes in vision, allergic reactions like a skin rash, problems with the kidneys, as well as the development of a specific type of thyroid cancer.”
What Happens When You Stop Taking Ozempic?
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“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.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic
What Is ‘Food Noise’?
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Ozempic turns off ‘food noise’, a term that refers to constant intrusive thoughts about food, which can make dieting difficult if not impossible. “Some providers haven’t yet come to understand that obesity is a disease that can (and often should) be treated medically,” says Dr. Butsch. “And many people living with obesity have internalized a stigma that makes them believe their obesity is somehow their fault. So, they aren’t asking for medication as a route to treatment.”
Ozempic and Diet
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You still need to adopt a healthy diet while taking Ozempic. “Medications are used in combination with lifestyle modification to increase long-term effectiveness,” W. Scott Butsch, MD, MSC, tells the Cleveland Clinic. “One of the most common misconceptions is that people believe they could take a medication for a few months, then stop and maintain weight. However, you’re likely to regain the lost weight once the medication is stopped.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
How Much Weight Can You Lose?
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Research shows people can lose an average of 15 percent of their body weight. “There’s a huge range of how much weight a person may lose while using these medications,” Dr. Peters says. “Some people may lose 50 pounds, but others won’t lose any. Results depend on the person and other behavioral modifications, like diet and exercise.”
Who Is the Ideal Candidate For Ozempic?
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“For prescribing Wegovy for weight loss, a person must have a body mass index (BMI) of 30 or greater,” Dr. Dominguez says. “It’s also approved for use in people with a BMI of 27 or greater, who have an accompanying overweight- or obesity-related condition, such as high blood pressure or sleep apnea.”
RELATED: What Happens to Your Body When You Eat Apples
Ozempic Benefits
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Ozempic’s benefits may go beyond weight loss. “Ozempic can help people lose weight, which can reduce the risk for many other serious health conditions, such as heart problems,” says UC Davis Health. “Semaglutide treatments can also be used as an alternative to bariatric surgery for some patients who are obese.”
RELATED:8 Reasons You Aren't Losing Weight That Have Nothing to Do with Your Metabolism
What Is ‘Ozempic Face’?
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Ozempic face is an unfortunate side effect of quick weight loss. “The buzzy term, coined by a New York dermatologist, describes the gaunt or hollow look of sagging facial skin that can appear when people lose excess fat in their cheeks or neck,”  Al Aly, MD, tells UT Southwestern Medical Center. “For patients who lose 50-100 pounds, there is often a significant deflation in many parts of the body, leading to an unappealing change in appearance. Extra skin gathers on the body, including the belly, buttocks, back, chest, breasts, legs, and arms.”
Ozempic and Exercise
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It’s important to develop healthy habits while taking Ozempic. “These drugs should be used with lifestyle modification,” Dr. Eduardo Grunvald, obesity medicine physician at UC San Diego Health, tells NBC News. “If you have to watch your diet and exercise with the medications, that’s what they’re meant for.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Who Shouldn’t Take Ozempic?
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Not everyone is a good fit for Ozempic. “Patients younger than 18 years of age, pregnant individuals, those with a history of pancreatitis, type one diabetes, diabetic retinopathy, and a family history of some thyroid tumors should avoid taking Ozempic,” Dr. Awan says. “The drug is meant to be used for long-term therapy of diabetes, since diabetes is a chronic, long-lasting disease.”
💪🔥Body Booster: Long-term healthy habits are crucial for success, with or without Ozempic.
Fitness & Workouts
        Best Exercises For Ozempic, Wegovy and Other GLP-1 Users
    

        Shutterstock
    
By Leah GrothMay 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose weight and tone up. In one viral video, he discusses GLP-1 weight loss drugs – including Ozempic and Wegovy – and the importance of exercising while you are on them. He also reveals a few of the best workouts to do while you are getting the jabs, and explains why they are important. 
1. Do 30 Minutes of Cardio a Day@dietcoach4uWhat is the best exercises if you are on GLP-1 medicines? Watch and find out why resistance training is the best for fat burning, toning and more. Also prevent ozempic, wegovy and mounjaro butt! #diet #workout
In the video, Dustin explains that cardio is key. “I think you should do cardio,” he says. Later on, he recommends doing “30 minutes a day,” and “walking counts.” 
2. And, Do Resistance TrainingShutterstock
However, “the most important exercise you could do is anything resistance training,” he continues, explaining that weight loss drugs reduce fat, but also muscles. “Unfortunately we see rapid muscle loss,” he says, mentioning “Ozempic butt” and “Ozempic face,” and explaining, “it's actually where you've lost so much muscle that you've got skin hanging everywhere.” While “common in all starvation based diets” there are ways you can mitigate the damage. “So resistance training will actually protect your muscle and hopefully increase lean, toned muscle. So you get that sexy look you want. Also, the more muscle you have, the more calories you burn.”
RELATED:10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer
3. It Will Help Increase Your MetabolismShutterstock
In the process of adding “lean, sexy, toned muscle,” resistance training will also help “increase your metabolism” and help you “to burn more weight,” he says. “You're not going to plateau. You're going to get that lean tone physique you want.”
4. It Will Also Discourage Rebound Weight GainShutterstock/Andriiii
Even better? “When you come off the medicines, if insurance or your doctor says you just don't need it anymore, you can keep it off,” he points out, referring to the phenomenon of rebound weight gain. 
5. He Recommends Four Days of Resistance Training Per WeekShutterstock
He recommends four days of resistance training per week, which can include body weight exercises like free weight, hand weights, machines, crunches, squats, lunges, wall sits, chair dips, etc. 
6. These 10-Minute Sessions Are EffectiveShutterstock
He explains that he offers some quick, 10-minute workouts that involve doing 10 pushups, 10 crunches, 10 squats, 10 pushups, 10 crunches, 10 squats, repeating as many times as possible in 10 minutes. “Try to improve week to week. That's going to help you use those muscles. It's going to help you build lean tone muscle.”
RELATED: What Happens to Your Body When You Stop Taking Ozempic
7. Don’t Forget to Eat Enough ProteinShutterstock
He also stresses the importance of making sure you're eating enough protein. “Protein actually increases the metabolism, helps you burn more fat, helps you get more of a lean toned physique,” he says. “It's going to help you prevent plateaus and metabolism loss. And if you're not going to eat a high protein diet with resistance training, it's not very good.” He suggests a minimum of 100 grams. 
8. Stick to Lean ProteinShutterstock
Chris McMahon, a nutrition and fitness coach, suggests gravitating toward lean protein if you are trying to lose weight. “And we want to think of sources of protein that the ratio of fat is lower. Fat just tends to be a more expensive macronutrient. In one gram of protein, there's four calories in one gram of fat, there's nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat, Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories.”
Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss
9. Exercising While Dieting Is Always a Good IdeaShutterstock
Whether you are losing weight on Ozempic or dieting alone, combining it with exercise is a game-changer. One study published in the journal Nature Metabolism found that people who exercise and diet can double the metabolic health benefits of their weight loss. “These results demonstrate that regular exercise during a diet-induced weight loss program has profound additional metabolic benefits,” the study authors explained. 
💪🔥Body Booster: Adding exercise to any kind of diet can double your metabolic benefits, says science. Experts recommend a combination of cardio and strength training.
Nutrition & Diet
        Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs
    
Copyright Dr. Kate Lyzenga-Dean/YouTube
By Christopher RobackDec 24, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
If you've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.
Why Traditional Weight Loss Methods Fail"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.
How GLP-1 Controls Your WeightShutterstock
Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.
The Hidden Costs of GLP-1 MedicationsShutterstock
While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."
Healthy Fats: Your First Line of DefenseShutterstock
"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Power Up Your ProteinShutterstock
"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."
The Mediterranean SecretShutterstock
Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.
Natural Compounds That Boost GLP-1Shutterstock
"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.
RELATED:20 Possible Ozempic Side Effects
Berberine: The Natural AlternativeShutterstock
This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."
Your Gut Bacteria MatterShutterstock
"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."
Combining Natural StrategiesShutterstock
Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Your Path to Sustainable Weight LossShutterstock
"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
Nutrition & Diet
        5 Foods to Eat and 5 to Avoid on Ozempic
    

        3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs
    

        Shutterstock
    
By Leah GrothMar 07, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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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 on Ozempic and aren’t sure what to eat? There are foods you should consume on a GLP-1 medication and others to avoid, explains a nutritionist. Madison Reeder, RD, is Director of Clinical Operations at ModifyHealth, a wellness brand focused on tackling dietary challenges through meal plans, especially by nutritionists and other health experts. They even offer meals specifically for people taking weight loss drugs. “GLP-1 medications like Ozempic mimic a naturally occurring hormone that helps regulate blood sugar, slow gastric emptying, and reduce appetite. This makes them highly effective for weight management and blood sugar control, but it also means that food choices play a big role in how well they work and how comfortable you feel,” says Reeder. “Eating the right foods can help sustain energy, support digestion, and minimize common side effects like nausea, bloating, or sluggish digestion. On the other hand, certain foods can exacerbate discomfort or make it harder to get the most out of your treatment. With so much conflicting information, it can be difficult to know what foods to choose.” Here are her 5 best and 5 worst choices for patients on GLP-1 medications.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                Best: Lean Proteins
            
            
        ​16. TofuShutterstockProtein options like chicken, fish, tofu, eggs, and Greek yogurt “help preserve muscle mass, promote satiety, and stabilize blood sugar levels,” she says. “Leaner choices are also easier to digest while still providing essential nutrients.”

            
                Best: High-Fiber Foods
            
            
        I'm a Personal Trainer With a Flat Belly and Here's How to Get YoursShutterstock“Beans, lentils, chia seeds, berries, and whole grains support digestion and help maintain fullness, which is especially important as GLP-1 medications slow gastric emptying,” explains Reeder. “These foods also promote gut health and stable energy levels.”

            
                Best: Healthy Fats
            
            
        ​AvocadoShutterstock“Avocados, nuts, seeds, olive oil, and fatty fish provide essential nutrients for brain health and hormone balance while keeping you full. They also help with the absorption of fat-soluble vitamins,” she explains. 
RELATED:20 Possible Ozempic Side Effects

            
                Best: Hydrating, Nutrient-Dense Foods
            
            
        5 Ways to Speed Up Your MetabolismShutterstock“Cucumbers, watermelon, broth-based soups, leafy greens, and citrus fruits help maintain hydration,” Reeder states. This is important “since appetite suppression on GLP-1s can sometimes lead to mild dehydration,” she says. “These foods also provide key vitamins and minerals.”

            
                Best: Easily Digestible, Small-Portion Carbohydrates
            
            
        ShutterstockEasy, digestible, small portions of carbs are also helpful. “Quinoa, sweet potatoes, oatmeal, bananas, and brown rice are complex, fiber-rich carbs that provide sustained energy without overwhelming digestion, which can be slowed by GLP-1 medications,” she says. 

            
                Worst: Highly Processed, Greasy, or Fried Foods
            
            
        ShutterstockHighly processed foods are not good for GLP-1 patients. “Fast food, chips, fried chicken, pizza, and heavy cream-based sauces can be harder to digest, worsening nausea and GI discomfort. They also tend to lack essential nutrients,” says Reeder. 
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Worst: Carbonated Beverages
            
            
        What Happens When You Quit Soda, According to a NutritionistShutterstock/KmpzzzShe also recommends staying away from carbonated beverages. “Soda, sparkling water, beer, energy drinks, and seltzers can cause bloating and discomfort, which is exacerbated by the slowed digestion that comes with GLP-1 medications,” she says. 

            
                Worst: Sugary Foods and Drinks
            
            
        ​10. High-Calorie Coffee DrinksShutterstockSugary foods and drinks are also a no-no. “Candy, pastries, sweetened coffee drinks, juice, and ice cream can spike and crash blood sugar levels, potentially leading to increased fatigue, cravings, and digestive distress,” explains Reeder. 
RELATED:20 Things to Avoid While on Ozempic

            
                Worst: High-Fat, Heavy Dairy
            
            
        ShutterstockStay away from high-fat and heavy dairy products. “Creamy cheese, whole milk, ice cream, butter-heavy dishes, and fried cheese snacks can trigger nausea, bloating, and discomfort, especially when digestion is slowed,” she says. 

            
                Worst: Large Portions of Any Food
            
            
        ​Sign 2: Pain Under Right RibsShutterstockLarge portions of anything should be avoided. “Portion control is key! Eating too much at once—even of healthy foods—can lead to bloating, nausea, or feeling uncomfortably full for hours due to the slowed gastric emptying caused by GLP-1 medications,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        5 Fat Loss Hacks Trainer Wishes She Knew Sooner
    

        Copyright becgibbs.fitness/Instagram
    
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you trying to lose weight? One expert claims to know some secret tricks. Bec Gibbs is an online coach and fitness trainer who helps “hard working Women 25+ lose weight & love their tone without complicated meal plans or spending hours in the gym.” She unveils some of her fat loss secrets in a new social media post. “5 Fat Loss Hacks I Wish I Knew Sooner,” she titled the post. 

            
                Consistency Over Perfection
            
            
        ​Meal PlanningShutterstockHer first hack is consistency over perfection. “Stick to your meal and workout plan for at least 2-4 weeks before judging your progress. Real change takes time!” she says. 

            
                Protein is Your Powerhouse
            
            
        ShutterstockNext, amp up your protein. “Make protein a staple at every meal. It keeps you fuller for longer, supports muscle recovery, and helps curb cravings,” she writes. 

            
                Move More Throughout the Day
            
            
        ​She Recommends Three 10-Minute Walks Per DayShutterstockMake sure to move throughout the day. “Beyond your workouts, try to add an extra 1.5-2k steps daily. Small bursts of movement add up and boost your metabolism,” she recommends.

            
                Hydrate to Elevate 
            
            
        ShutterstockNext, hydrate. “Increasing your water intake by just 500ml daily can help control hunger and keep your metabolism humming,” she says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Prioritize Quality Sleep
            
            
        ShutterstockFinally, make sure to get enough sleep. “A good night’s sleep is non-negotiable. Aim for an earlier bedtime (yes, that means no scrolling in bed!) to aid recovery and optimize fat loss,” she says.

            
                Also, She Busts Some Fitness Myths, Including Daily Workouts
            
            
        ShutterstockIn another post, she tackles fitness myths you shouldn’t believe. The first one? “You need to work out every day to see results,” she says. “While consistency is key, rest is just as important. Your body needs recovery time to rebuild and grow stronger. Overtraining can lead to burnout and injury—rest days are essential for long-term progress and also if you set yourself an unrealistic workout goal you will never achieve it and give up!”

            
                Myth 2: Lifting Weights Will Make You Bulky
            
            
        ShutterstockMyth two is “You’ll get bulky from lifting weights,” she writes. “Ladies, fear not! Lifting weights won’t automatically make you bulky. It will, however, help you build lean muscle, boost your metabolism, and leave you looking toned and strong. Say goodbye to the “toning” myth—muscle is your friend!”

            
                Myth 3: The Scale Is the Best Measure of Progress
            
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockThe final myth? “The scale is the best measure of progress,” she says. “Weight isn’t the whole picture. Factors like muscle gain, water retention, and hormonal changes can affect the number on the scale. Focus on how you feel, your strength, and your performance—those are far more important indicators of progress.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
Nutrition & Diet
        10 Snacks to Help You Lose Belly Fat
    

        I'm a Coach and These 10 Fruits Will Help You Burn Body Fat
    

        Copyright builtbydillonn/Instagram
    
By Leah GrothMar 06, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you given up snacking to lose weight? You don’t have to, according to an expert. Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post he reveals snacks to stick to for weight loss. “Here are 10 of my favorite snacks that help me stay on track while still enjoying my food,” he writes. 

            
                Snacking Isn’t the Problem
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
“Snacking isn’t the problem—making the wrong choices is. No single food will burn belly fat, but having healthy snacks on hand can keep you consistent on your weight loss journey without feeling deprived,” he says. 

            
                Hippeas Chickpea Tortilla Chips
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
The first snack on his list is Hippeas Chickpea Tortilla Chips. “Made from chickpeas, these crunchy chips are packed with fiber and plant-based protein,” he says.

            
                Lesser Evil Himalayan Pink Salt Popcorn 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
Another crunchy snack for fat loss? Lesser Evil Himalayan Pink Salt Popcorn. “Air-popped and made with organic coconut oil, this light and crunchy snack is a clean alternative to traditional popcorn,” he writes.

            
                Beanitos White Bean Chips
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
Beanitos White Bean Chips are also on his list. “High in fiber and protein, these chips are made from whole beans, giving them a unique texture and taste,” he says.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                PopCorners Sea Salt Chips 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
PopCorners Sea Salt Chips are delicious and crunchy. “Made from popped corn, these chips deliver a satisfying crunch with fewer calories than regular potato chips,” he writes.

            
                Siete Grain-Free Tortilla Chips
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
If you love tortilla chips but want to shy away from grains, try Siete Grain-Free Tortilla Chips. “Made with cassava flour and avocado oil, these chips are a gluten-free, better-for-you alternative to traditional tortillas,” he says. 

            
                Chobani Zero Sugar Greek Yogurt
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
Greek yogurt is always a nice sweet but healthy treat. He recommends Chobani Zero Sugar Greek Yogurt. “A high-protein, no-added-sugar yogurt that’s perfect for a quick and filling snack,” he says.

            
                Whisps Parmesan Cheese Crisps 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
If you like cheese, try Whisps Parmesan Cheese Crisps. “Baked cheese crisps that pack a ton of protein with a salty, crunchy bite,” he says. 
RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

            
                RXBARs 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
As for protein bars, he recommends RXBARs. “Made with simple ingredients like egg whites, nuts, and dates, these bars are a natural source of protein and energy,” he writes. 

            
                Quaker Rice Cakes 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
If you loved rice cakes as a kid, grab Quaker Rice Cakes. “A low-calorie, crunchy snack that pairs well with peanut butter, Greek yogurt, or cottage cheese for added protein,” he says.

            
                Air-Popped Popcorn 
            
            
        
View this post on Instagram
A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)
The last item on his list is Air-Popped Popcorn (lightly salted). “A high-volume, low-calorie snack that satisfies cravings without overloading on fat or sodium,” he says. 
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