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Sophie van Oostenbrugge Shows Off Toned Glutes and Shares Her “Medium Day” Routine

Here is the exact workout she does and why.

Sophie_van_Oostenbrugg_gainsbybrains1

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 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, that 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

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

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

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

“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.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“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

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

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

Cable Step Up

Woman Using Jumping Stool During TrainingShutterstock

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

Close up view gym seated leg curl machine exercise woman at indoor in gymShutterstock

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

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

Sophie_van_Oostenbrugg_gainsbybrains3gainsbybrains/Instagram

“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.



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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 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 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, that 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

Sophie_van_Oostenbrugg_gainsbybrains1gainsbybrains/Instagram

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

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

“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.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“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

Young athletic woman lifting her hips while doing glute bridge exercise on the floor at home.Shutterstock

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

Cable Step Up

Woman Using Jumping Stool During TrainingShutterstock

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

Close up view gym seated leg curl machine exercise woman at indoor in gymShutterstock

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

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

Sophie_van_Oostenbrugg_gainsbybrains3gainsbybrains/Instagram

“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.



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.

Sadielee Thomas is sharing her glute workout – and all you need is an exercise band. In a new social media post, the influencer shows off her perfect glutes and demonstrates the exercises she does to maintain them. “POV: you realize you only need these 5 exercises & a band to tone and tighten your booty! 🍑” she wrote in the caption. Here is everything you need to know about her glute workout – plus her walking workout and the exercises responsible for her abs.


Muscle “Toning and Tightening” Involves “Muscle Growth and Fat Loss”

Sadielee_Thomas3sadieleethomas/Instagram

Before she gets into the workout, she shares “some crucial points I’d like to emphasize,” namely that the idea of “toning or tightening” muscles is a misconception. “Rather, the process involves muscle growth and fat loss, which collectively sculpt the desired toned appearance. Despite the appeal of catchy phrases, it’s important to understand what it’ll actually take to reach your fitness goals,” she explains.

Related: 5 Mistakes I Stopped Making After Becoming a Dietitian

You Need to Consider the Nutrition

Sadielee_Thomas7sadieleethomas/Instagram

“It’s important to recognize that no workout alone can lead to significant body fat reduction. For effective results, it’s important to complement your workout routine with a nutrition plan tailored to your goals. Remember, a balanced diet plays a crucial role in results,” she says.

Here Is Her Glute Workout

She recommends doing 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kick back
  4. Fire hydrants
  5. Static glute bridge abductions

Here Is Her Walking Workout

Sadielee recently shared a 50-minute walking workout on the treadmill. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote.

Check out the workout ➡️

  • 5 min warm up - 3.5 speed
  • 10 min steady pace - 4.0 speed
  • 7 min incline walk - 3.5 speed
  • 5 min moderate pace - 3.5 speed
  • 8 min interval walk - 3.0 ~ 3.5 speed
  • 10 min speed variation - 4.0 ~ 4.5 speed
  • 5 min cool down 3.0 ~ 3.5 speed

Here Is Her Core Workout

Sadie recently shared a core workout. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote in the caption, specifying that you should do 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbell around the world
  4. Single-leg knee drive

💪🔥Body Booster: If you want to tone and tighten any part of your body, keep in mind that you will need to build muscle and burn fat. This usually involves a combination of dietary changes and fitness.

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.

Whitney Simmons is looking pretty fit in pink at the gym. In a new social media post, the personal trainer and fitness influencer flaunts her fantastic figure in a pink sports bra and sweats while showing off her strength by doing barbell squats. “I hate to admit it, but… I did have fun,” she says in the caption, revealing in the video that she hasn’t done the exercise in years. Here is how she approaches the glute-busting move – and a few other of the top diet and fitness habits responsible for her amazing body.


Barbell Squats

“I can’t remember the last time I did a barbell squat,” she says in the clip, starting without any weight at all and then adding 25-pound weights to each side of the bar. She then proceeded to do another set, squatting lower than before. For the third set, she added an extra five pounds per side

Here Is Her Go-to Glute Workout

Whitney_Simmonswhitneyysimmons/Instagram

In another Instagram video, Whitney shared her go-to glute workout:

1️⃣ 4x8 barbell RDL

2️⃣ 3x10 KAS glute bridge

3️⃣ 3x8 Bulgarian split squat

4️⃣ 3x10 glute dom back extension

Weight Training

Whitney_Simmons2whitneyysimmons/Instagram

Weight training is Whitney’s “go-to” form of fitness. “I feel so strong and powerful [when I do it!],” she told Life & Style. Before finding weights and transforming her body she did mostly cardio to stay as “skinny and small as possible.” But once she “discovered” weight training, “that’s when my entire transformation began, not only for my mental health but obviously my physical as well. My life has changed so much. I just want to be strong! Like nothing makes me feel more empowered than taking an hour to myself every day in the gym, chucking weights around, and taking that time for myself. You leave the gym on this rush, you just feel so good after a session like that!” she said.

RELATED: Jen Selter Reveals Her Sculpted Abs and Shares Chocolate Banana Smoothie Secret

Session Planning

Whitney_Simmons7whitneyysimmons/Instagram

Just like some people meal plan, Whitney plans her weightlifting sessions ahead of time. “Always go into the gym with a plan,” she suggested. “There are so many free workouts online. I provide a new workout every single day, and there are so many women pushing so many amazing workouts online. Go into the gym with a plan, and start with something that’s dumbbell only.”

90% Healthy Diet

Whitney_Simmons4whitneyysimmons/Instagram

Whitney eats healthy most of the time. “I’m all about living a healthy lifestyle, so I believe if you eat 90% healthy in the day, it’s okay to have a chocolate chip cookie at the end of the day,” she told the publication. “You’ve got to have that balance. Otherwise, you’re just going to go crazy. Mental health is what started my entire fitness journey, and if I ate just protein shakes all day every day, I would lose my mind. It’s all about balance. It’s okay to treat yourself — you have to!” says Whitney.

💪🔥Body Booster: When trying a new exercise, first attempt with no weights, then gradually add weights or resistance to make it harder. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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.

Cass Martin is sharing the workout responsible for her legs. In a new social media post the fitness trainer and influencer shows off her amazing body – including her flat abs – in a crop top. “Here’s a great leg day routine!💗” she captioned the post. “Strong is sexy,” she captioned the post. “Fitness Queen,” added another. How does the exercise guru approach diet and fitness? The Body Network rounded up some of her healthy habits.


Leg Day Routine

Cass shared her leg day routine with her followers:

Pendulum Squats 4 X 10,8,8,6 Reps

Hip/Hack Sled Squat 3 X 10,8,8, Reps

Leg Extensions 4 X 12,12,10,8 Reps

BB RDLS 4 X 10,10,8,8 Reps

Lying Leg Curls 3 X 15,12,10 Reps

Related: Fastest Way to Lose 30 Pounds, According to a TikTok Influencer

She Mixes Training Styles

Cass_Martin3casssmartin/Instagram

“I have found the best results by incorporating a mixture of different training styles. My goal was always to build muscle and be lean, but once I started training, I realized I enjoyed pushing myself to lift heavy weights,” Cass told NOCCO. “I have used a method that is a traditional bodybuilding style mixed with powerlifting elements. I have always stuck to ‘old school’ movements such as T-Bar rows, squats, bent over rows, bench press, deadlifts, etc. I have always combined higher rep schemes for size with really low rep schemes for certain movements to build strength.”

She Loves Training Her Back

Cass has a favorite part of her body to exercise. “I love training back. Mostly because there are so many different exercises to hit while you are trying to grow a complete back look. One of my favorite exercises for back is T-bar rows. It is not an exercise you see too many people doing anymore but it is always something I try to hit while training. I also really love the flat bench press. It is just a fun way to lift and try to get strong at!” she said.

Recovery

Cass_Martin4casssmartin/Instagram

After a workout, Cass prioritizes recovery. “First thing is making sure I get a post meal in to help repair the muscle breakdown. This is where I always add in BCAAs and hydration to make sure I am using everything to help my body repair itself from the workout,” she said.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Cheat Meals

Cass is a fan of the occasional cheat meal. “My favorite cheat meal right now is probably ice cream. I love Ben & Jerry’s! Hamburgers are also something I could eat every day. I probably have a pint of ice cream once a month, lol, but what I have learned is that it's better to have a little unhealthy snack to curve your cravings rather than going out and splurging on something large. At my house, I always keep mini-sized chocolates or candies around, so that when I feel like I need something sweet, it's a small controlled amount rather than a full size,” she told GoGirlMgz.

💪🔥Body Booster: Giving your body the tools to repair – including hydration and a post-workout meal – will help keep you from feeling depleted.

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 want a Pilates body without having to pay hundreds of dollars a month at a studio? Sadielee Thomas is famous for sharing her totally doable at-home workouts on social media. As part of her “10-Day Pilates-Inspired Foam Roller Challenge,” the influencer and NASM Certified Personal Trainer recently unveiled a 10-minute pilates-style workout that you can do in the comfort of your own home, without a reformer. “This Pilates Reformer inspired full body workout will leave your body shaking in just 10 minutes!” she writes in the caption. Here is everything you need to know about how to do the workout.


Pilates-Style Workout

For her “Full Body Strength,” she recommends 45 seconds on 15 seconds off for 5 rounds with 30 seconds of rest between rounds. Here is the workout, which she demonstrates in the clips.

  1. Kneeling quad stretch
  2. Static single-leg lunge with chest opener
  3. Side-lying leg swings
  4. Windshield wipers on foam roller

Glute Workout

Bodyweight exercises - fitness woman doing fire hydrants legs kickbacks. Active girl training glute muscles raising one leg to the side and back for strength training in outdoor gym on grass floor.Shutterstock

Sadielee recently shared a glute workout, recommending 12 to 15 reps and 2 to 3 rounds “depending on your fitness level.”

  1. Donkey kicks
  2. Side-lying leg extensions
  3. Standing glute kickback
  4. Fire hydrants
  5. Static glute bridge abductions

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

Walking Workout

Sadielee enjoys walking on the treadmill and recently shared a 50-minute walking workout. “Experience the ultimate blend of speed, incline, and interval challenges,” she wrote in in the caption.

  1. 5 min warm-up - 3.5 speed
  2. 10 min steady pace - 4.0 speed
  3. 7 min incline walk - 3.5 speed
  4. 5 min moderate pace - 3.5 speed
  5. 8 min interval walk - 3.0 ~ 3.5 speed
  6. 10 min speed variation - 4.0 ~ 4.5 speed
  7. 5 min cooldown 3.0 ~ 3.5 speed

Core Workout

If you want abs like Sadielee, try her core workout, which she recently shared via her Instagram. “This particular workout didn’t single-handedly transform my core. However, incorporating movements like these, along with a diet tailored to my goals, was pivotal in achieving core transformation post-pregnancy,” she wrote, recommending 12 to 15 reps and 2 to 3 rounds “depending on fitness level.”

  1. Squat chops
  2. Dumbbell windmills
  3. Dumbbells around the world
  4. Single-leg knee drive

Related: Brianna Joye in Exercise Set Reveals 3 Moves to Shape Your Arms and Waistline

Here Is What She Eats in a Day

Sadielee recently gave her followers a glimpse at her daily diet, which doesn’t involve any meal prep and enables her to hit her macros. “I need quick, efficient, and easy to grab, but I also want it to taste yummy. My goal with nutrition right now is to just hit about 1g of protein per lb of body weight!” she says. She starts with yogurt and a Fairlife protein chocolate milk. For lunch, she eats “adult Lunchables,” which she makes with sliced turkey, cheese, edamame, grapes, nuts, and healthy crackers. For dinner, she has Chicken Kofta with Tzatziki and lemon rice. She finishes her day off with dessert, a cashew butter dark chocolate bar, and a “sleepy girl mocktail” made with cherry juice and Poppi soda.

💪🔥Body Booster: If you want to get into shape without having to leave your home, find an online fitness trainer who regularly shares workouts on social media and start trying them out.

Sierra Roselyn sierra.roselyn
Copyright sierra.roselyn/Instagram
Evidence-Based

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

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

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

Most of us have struggled with those stubborn final pounds that seem impossible to lose. Sierra Roselyn, a certified health coach with a background in psychology, finally cracked the code after years of trial and error. "What truly matters for weight loss is being in a caloric deficit, but that doesn't make it easy," says Sierra. She emphasizes that while countless diets and exercise strategies exist, certain approaches make sticking to a caloric deficit much more manageable. Read on to discover the 10 key strategies that helped Sierra lose her final 20 pounds and keep them off for good.

Track Your Calories

Understanding your actual caloric intake is essential for sustainable weight loss. "Tracking calories is the easiest way to ensure you'll be in a caloric deficit and therefore ensure you'll lose weight," Sierra explains in her video post. While some view calorie counting as obsessive or unnecessary, it provides certainty that your approach will work rather than just hoping various diets eventually succeed. Sierra recommends starting by meticulously tracking everything you eat for a period of time, then transitioning to a more relaxed approach once you've developed a better understanding of portion sizes and calorie contents.

Use a Flexible Calorie Deficit

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Rigid calorie targets often lead to all-or-nothing behaviors. "Unless you have a very specific deadline where you need to lose weight by a specific time, there is simply no reason to set super strict calorie targets for yourself," Sierra advises. Instead, she recommends a flexible approach where you allow yourself to eat more on some days and less on others. This flexibility makes the process more enjoyable and sustainable since you can adjust your calorie intake to fit your lifestyle. Sierra suggests figuring out your maintenance calories and then setting a broad calorie range under that number for sustainable weight loss.

Prioritize Protein

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

When most people say they want to lose weight, what they really want is to lose fat while preserving muscle. "Eating enough protein along with resistance training ensures that more of the weight you're losing will come from body fat rather than muscle mass," Sierra points out. Protein is also the most satiating macronutrient, helping manage hunger levels and keeping you satisfied longer. While tracking all macronutrients isn't necessary for most people, Sierra recommends consuming around 0.8 to 1 gram of protein per pound of your goal body weight daily to maintain muscle mass during weight loss.

Try Intermittent Fasting

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Controlling when you eat can make maintaining a caloric deficit easier. "It's just easier to eat less and control what you're eating when you aren't eating as frequently throughout the day," Sierra explains. By condensing your eating into a shorter window, you can enjoy larger, more satisfying meals while still staying within your calorie targets. Sierra suggests focusing on eating 2-4 times daily, including snacks, within a 6-12 hour window. This approach particularly benefits those who prefer feeling fully satisfied from larger meals rather than eating smaller portions throughout the day.

Focus on Low-Calorie Density Foods

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

The types of foods you eat dramatically impact how satisfied you feel while in a caloric deficit. "We want to focus on foods that will provide the most amount of bulk and volume for the least amount of calories," Sierra recommends. For example, 100g of strawberries contains about 30 calories, while the same weight of chocolate contains roughly 500 calories. By prioritizing foods with high water and fiber content, like fruits and vegetables, you can eat much larger portions while still losing weight. Sierra emphasizes that this doesn't mean eliminating higher-calorie foods entirely, but making smarter choices with your limited calorie budget.

Eat Foods You Genuinely Enjoy

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

No diet works if you can't stick to it long-term. "If you don't enjoy your diet, how can you expect to stick to it?" Sierra asks. Instead of forcing yourself to eat bland "diet foods," find healthy, low-calorie options you actually like. Sierra suggests using spices, seasonings, and no-calorie sweeteners to make healthier foods more appealing. She also recommends incorporating fruits and vegetables into meals you already enjoy rather than eating them separately. By creating delicious, weight-loss-friendly versions of your favorite foods, you'll never feel deprived or restricted.

Incorporate Resistance Training

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

To transform your body shape, not just your weight, resistance training is essential. "Although resistance training isn't necessary for weight loss in itself, it's definitely necessary for fat loss," Sierra explains. When she first attempted weight loss, she severely restricted calories without adequate protein or resistance training, resulting in a "skinny fat" appearance despite weighing less than she does now. Sierra recommends at least 2-3 full-body weight training sessions weekly to maintain muscle while losing fat, which creates that lean, toned appearance most people desire.

Walk 10,000 Steps Daily

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Increasing your daily activity through walking offers an accessible way to burn calories. "Walking is amazing because it's something we all do anyway. It's an extremely easy way to burn calories without requiring a ton of extra energy or resources," Sierra shares. Unlike intense cardio, walking doesn't stress your joints or significantly increase appetite. Sierra aimed for 10,000 steps daily, though she acknowledges this specific number isn't magical—the key is simply increasing your daily movement. She suggests tracking your current step count and gradually increasing it to find a sustainable target that works for your lifestyle.

Prime Your Mindset Daily

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Maintaining the right mindset proves crucial for lasting success. "No matter how disciplined or motivated you may be, there are going to be times when you don't feel like doing what you know you should be doing," Sierra admits. To combat this, she wrote down her "why"—her reasons for pursuing weight loss—along with daily intentions and positive thoughts. Each morning, she would read this paragraph to keep her motivation at the forefront of her mind. This practice helped her push through cravings by focusing on how good it would feel to achieve her goals rather than giving in to momentary urges.

Track Your Habits

Sierra Roselyn sierra.roselyn

Copyright sierra.roselyn/Instagram

Breaking destructive patterns requires conscious awareness. "One of the most critical components of my recovery from binge eating was actually tracking my binge eating behavior," Sierra reveals. Each day she avoided binge eating, she would check it off in her habit tracker, gradually building a streak. As her streak grew, so did her motivation to maintain it. "I've been binge-free for well over 1,000 days now. Why would I break a 1,000-day streak, a streak that means so much to me, just for a few moments of pleasure?" Sierra suggests applying this method to any habit you want to change, checking off each successful day until the behavior becomes part of your identity. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Evidence-Based

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

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

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

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
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Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

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With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

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Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

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This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

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

Shrimp: Fast-Cooking Lean Protein

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With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

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Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

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This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

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

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.