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I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

Here are the healthy habits that keep him in shape.

Leah Groth
By Leah GrothJul 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
✓Evidence-Based

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

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

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

Rodney_Carter_Jr8
hurricanecarterjr/Instagram
Leah Groth
By Leah GrothJul 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓Evidence-Based

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

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

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

Fitness & Workouts

Rodney Carter Jr., the co-owner of Hurricane Fitness in Harlem is a fitness expert and former boxing competitor and the person New Yorkers turn to when they want to get in shape. Not only does he talk the talk, but the longtime athlete walks the walk. The Body Network recently spoke to Carter, who dished on all of his health habits.

A “Flexitarian” Diet

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

Rodney follows “a flexitarian” eating style. “Throughout my fitness journey I have come to believe in eating mostly fruits and vegetables,” he tells us. “I believe our bodies are designed to operate optimally and rejuvenate themselves when injured or ill, provided that we feed it the right fuel source.”

Related: I'm a Dietitian and These Are 7 Foods You Should Never Eat

80/20 Rules

Rodney_Carter_Jr5hurricanefitnessnyc/Instagram

Rodney eats healthy most of the time. “Growing up a 3 course meat eater it’s been a challenge to give it up completely. Life is all about balance as I like to say and preach to my clients, I try to follow an 80/20 rule of fruits and veggies/meat and dairy respectively,” he continues.

Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

It’s not just what Rodney eats that helps keep him in shape, but when he eats it. “I also practice and promote the various types of intermittent fasting,” he says.

Boxing

Rodney_Carter_Jr4Rodney Carter Jr

“I swear by boxing workouts,” explains Rodney. “It is one of the most intense workouts you can get. I love it because it challenges you both physically and mentally. For me it was also therapy, and a passion that burned strong. Just like your ability to burn up to nearly 1000 calories per hour. Hands down it’s my favorite form of exercise.”

HIIT Training and Weight Liftin

Rodney_Carter_Jr1Rodney Carter Jr

Bodyweight and HIIT Training are a “close second, then traditional weight lifting due to my older age,” he says about his other favorite workouts. “For clients I meet them where they are. However, if weight loss is the goal, everyone eventually gets to HIIT training.”

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Move, No Matter What

Rodney_Carter_Jr3Rodney Carter Jr

“I like to tell people to start where you are, it doesn’t matter if it’s just 5 min a day. The best thing you can do is get started, and then get better,” Rodney says. “I’m big on meeting people where they are taking small steps to get to the larger goal. Fitness should be fun, it’s a lifestyle and the journey is a marathon not a sprint.”

💪🔥Body Booster: Many health experts promote an 80/20 diet: If you eat healthy most of the time, but allow yourself to indulge on occasion, you are more likely to stick with it over time.

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Fitness & Workouts

I’m a Fitness Trainer and These Are the Simple Habits Responsible for My Six-Pack

Rodney_Carter_Jr8
hurricanecarterjr/Instagram
Leah Groth
By Leah GrothJul 14, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓Evidence-Based

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

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

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

Rodney Carter Jr., the co-owner of Hurricane Fitness in Harlem is a fitness expert and former boxing competitor and the person New Yorkers turn to when they want to get in shape. Not only does he talk the talk, but the longtime athlete walks the walk. The Body Network recently spoke to Carter, who dished on all of his health habits.

A “Flexitarian” Diet

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

Rodney follows “a flexitarian” eating style. “Throughout my fitness journey I have come to believe in eating mostly fruits and vegetables,” he tells us. “I believe our bodies are designed to operate optimally and rejuvenate themselves when injured or ill, provided that we feed it the right fuel source.”

Related: I'm a Dietitian and These Are 7 Foods You Should Never Eat

80/20 Rules

Rodney_Carter_Jr5hurricanefitnessnyc/Instagram

Rodney eats healthy most of the time. “Growing up a 3 course meat eater it’s been a challenge to give it up completely. Life is all about balance as I like to say and preach to my clients, I try to follow an 80/20 rule of fruits and veggies/meat and dairy respectively,” he continues.

Intermittent Fasting

20:4 fasting diet concept. One third plate with healthy food and two third plate is empty. Beef, salmon, egg, broccoli, tomato, nuts, carrots, mushrooms. Dark background. Top view.Shutterstock

It’s not just what Rodney eats that helps keep him in shape, but when he eats it. “I also practice and promote the various types of intermittent fasting,” he says.

Boxing

Rodney_Carter_Jr4Rodney Carter Jr

“I swear by boxing workouts,” explains Rodney. “It is one of the most intense workouts you can get. I love it because it challenges you both physically and mentally. For me it was also therapy, and a passion that burned strong. Just like your ability to burn up to nearly 1000 calories per hour. Hands down it’s my favorite form of exercise.”

HIIT Training and Weight Liftin

Rodney_Carter_Jr1Rodney Carter Jr

Bodyweight and HIIT Training are a “close second, then traditional weight lifting due to my older age,” he says about his other favorite workouts. “For clients I meet them where they are. However, if weight loss is the goal, everyone eventually gets to HIIT training.”

Related: 5 Habits from Fitness Trainer Krissy Cela that Could Change Your Life

Move, No Matter What

Rodney_Carter_Jr3Rodney Carter Jr

“I like to tell people to start where you are, it doesn’t matter if it’s just 5 min a day. The best thing you can do is get started, and then get better,” Rodney says. “I’m big on meeting people where they are taking small steps to get to the larger goal. Fitness should be fun, it’s a lifestyle and the journey is a marathon not a sprint.”

💪🔥Body Booster: Many health experts promote an 80/20 diet: If you eat healthy most of the time, but allow yourself to indulge on occasion, you are more likely to stick with it over time.

Fitness & Workouts

Get Flat Abs Fast with These 7 Core Exercises

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Leah Suzanne
By Leah SuzanneApr 26, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Do you want flat abs by summer? Karen Rodriquez is a personal trainer, a stage four cancer survivor, and the creator of the Pure Steel Ab Roller. “As a trainer, I frequently receive inquiries about the most effective core exercises for achieving real results. Through years of experience and experimentation with various movements, I have identified seven core exercises that consistently produce strong, functional midsections for my clients and myself,” she tells Body Network. “These exercises are well-founded in their effectiveness, which is why they have become a staple in my training programs.”

Low Back Raises Using a Core Ball

Pretty brunette female exercising while leaning on fitness ball at training studio, Low Back Raises Using a Core Ball

Shutterstock

“This one’s a game-changer for your posterior chain,” Rodriquez promises. “By placing the core ball under your hips and performing controlled low back raises, you’re strengthening your erector spinae and teaching your core to stabilize through a full range of motion. It’s especially great for people who sit a lot or struggle with low back pain.”

Pure Steel Ab Roller Plank Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.​Ab Wheel RolloutsShutterstock

“If you aspire to unlock deep core engagement, AB rollouts are your pathway to strength,” Rodriquez maintains. “Starting from a plank position, every roll out ignites your core, activating the rectus abdominis, the transverse, and even your lats. Embrace these powerful movements as they build control, tension, and serious core strength, empowering you to reach your fitness goals.”

Dumbbell Side Bends

Sports girl doing exercises with dumbbells, Dumbbell Side Bends

Shutterstock

Dumbbell Side Bends are a “straightforward yet highly effective exercise focusing on the oblique muscles,” says Rodriquez. “These muscles are vital in providing rotational strength and stabilizing the spine. To reap the benefits of this exercise, it’s essential to maintain proper form. Perform the movement slowly and ensure your torso remains upright, avoiding forward or backward leaning.”

Lying Leg Raises from the Floor

Fit muscular man lies on back on yoga mat in living room, performing abdominal exercises with legs raised. His black cat sleeps on sofa. Home workout.​Leg RaisesShutterstock

“Lying leg raises are a fundamental exercise known for their effectiveness. They specifically target the lower abdominal muscles while enhancing the hip flexors' strength,” says Rodriquez. “To ensure safety and to optimize core activation during this exercise, it is crucial to maintain the lower back pressed against the floor, which helps to prevent strain.”

GHD Low Back Raises

“Glute-ham developers (GHD) are highly effective equipment for developing the posterior chain,” Rodriquez maintains. “Performing low back raises on the GHD enhances the strength of the lumbar spine and glutes and promotes a strong and stable core from the back to the front. This combination of benefits contributes to better overall performance and injury prevention.”

Plank Hip Twists

Portrait of a handsome man doing side plank at gym​9. Side-Lying Hip LiftsShutterstock

Incorporating a dynamic twist into your plank exercise adds a new element to the traditional movement, according to Rodriquez. “By rotating your hips side-to-side, you effectively engage your oblique muscles while training your core to stabilize during motion. This is essential for athletes and individuals looking to enhance their overall functional movement in daily activities,” she says.

V-Ups

Slim sporty girl doing v-ups abs workout at home

Shutterstock

“V-ups are an effective exercise for engaging both the upper and lower abdominal muscles simultaneously. In addition to strengthening the core, they also challenge coordination and flexibility. While they can be challenging, incorporating V-ups into your regular workout routine can significantly enhance core strength, resulting in a more toned and responsive midsection.

Integrating these activities into your weekly routine 2 to 3 times can lead to noticeable improvements in your strength and stability. This will enhance your performance in various physical activities, including lifting, running, and daily movements. Remember, a strong core contributes to a strong overall body,” Rodriquez concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Becky Greenan Shows Off Six-Pack and Reveals Her 10-Minute At-Home “Abs and Core” Workout

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built.by.becky/Instagram
Leah Groth
By Leah GrothApr 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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 abs toned in time for summer? All you need is a pair of free weights and about ten minutes, according to Becky Greenan. The 37-year-old mother-of-two flashes her impressive six-pack during one of her latest at-home workouts, demonstrating a few key moves that help her maintain her flat abs. “Abs & Core 🤘 Grab some light dumbbells and try this out,” she captioned the Instagram post, sharing it with her nearly one million followers on the social media network. Here are the exercises she recommends – and some of her other diet and fitness tips.

Here Is Her “Abs and Core” Workout

Becky_Greenan_built_by_becky9built.by.becky/Instagram

“I’m holding 5lbs each hand. Holding the dumbbells will help with counterbalance during the V sit. Let’s gooo!” she writes in the caption, recommending doing each exercise for 30 seconds and completing the circuit for three sets.

  1. Modified v sit Russian twist
  2. V sit leg crunch
  3. Glute bridge knee drives
  4. Lying knee crunch
  5. Lying flutter kicks

Be Patient

Becky, who has two children, has transformed her body dramatically over 10 years. However, she explains to her followers that it takes patience, a lot of work, and time to do so. “27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies,” she writes.

Be Consistent

Becky_Greenan_built_by_becky4built.by.becky/Instagram

Aside from hard work, consistency is key, says Becky. “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she writes in the same post.

RELATED: Stacey Roberts Flashes Abs And Shares Her “Lazy Day” Upper Body Workout

Strength Train

Becky_Greenan_built_by_becky3built.by.becky/Instagram

Becky is a big advocate of strength training over cardio. “If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out. What are some other reasons to lift weights? The Mayo Clinic adds that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. It may also help you develop strong bones, manage your weight, enhance your quality of life, manage chronic conditions, and sharpen your thinking skills.

Invest in Resistance Bands and Dumbbells

Becky_Greenan_built_by_becky6built.by.becky/Instagram

According to Becky, all you really need to do an effective workout is resistance bands and dumbbells. Better yet, you don’t have to leave your house. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: This Is Exactly How to Lose Body Fat This Year

Eat a Protein Packed Diet

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

Becky emphasizes the importance of eating protein. She herself consumes “2000ish calories and 120ish protein,” per day. She designs her meals with a balance of carbs, protein and fats. “I usually eat more on lifting days because I’m hungrier,” she explains.

  1. 2 eggs, 2 egg whites and feta toast with butter: 400 calories/25 protein
  2. Apple with peanut butter, protein shake: 450 calories/35 protein
  3. Chicken thigh and leg, sweet potato and broccoli:450 calories/45 protein
  4. Bun with turkey, and orange: 350 calories/15 grams protein
  5. Cucumber salad and cookies: 400 calories

💪🔥Body Booster: Stay consistent with your fitness routine. Never give up on yourself, and keep pushing forward

Fitness & Workouts

Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

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shainamarie.b/Instagram
Leah Groth
By Leah GrothAug 02, 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
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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.

Shaina Fata, aka Shaina Marie, is a fitness trainer-slash-yoga instructor and social media influencer. She regularly shares her workouts on social media, many of which can be done at home with very little equipment. She recently reshared one of her most popular workouts of all time – a standing abs workout that only requires a dumbbell. “An oldie but for sure a goodie,” she writes in the caption. Here is everything you need to know about the workout and some of her other go-to lifestyle habits.

Standing Ab Workouts Give Your Wrists and Back “A Little Break”

Shaina_Fata_Shaina_Marie2shainamarie.b/Instagram

Standing ab workouts are great alternatives to laying on the ground or planking. “These standing workouts are a great way to give your wrists and back a little break 👌🏾. To be clear, standing does not mean easy 😝. Try this one out and see how your core feels!” she writes.

Here Is the Workout

“Do this workout for 40 seconds of work, 15 seconds of rest, 3 full rounds,” she says, noting that she is using a 20-pound dumbbell.

  1. DB Oblique Crunches (40 sec per side)
  2. OH Hold Marches (40 sec per side)
  3. Forward DB Raise Squat
  4. Standing Bicycles

Yoga

Shaina is also trained in yoga, calling the exercise one of her “secrets” to having a steady fitness routine. “I’ve found that incorporating a variety of fitness groups into my life has allowed me to not only branch outside my comfort zone, but to build muscle or work areas that may not be accessed by just doing one form of fitness. Right now I enjoy HIIT or Plyometrics workouts, along with my yoga practice, sometimes barre classes, and I’ve recently been trying to add running a couple times a week to my routine. I don’t plan things out every day. I just pay attention to how my body feels and decide what would be best for it that day. Today I felt sore and tight, so I chose yoga this morning,” she says.

Intuitive Eating

Shaina practices intuitive eating, having a “firm belief that what we eat is completely individual and unique to each and every one of us,” she wrote in an Instagram post. “However, I do think there are many food groups that could be incorporated in to ‘diets’ that are important and necessary for living as healthy as can be. Although almost all of my eating now is completely intuitive, I do stick to certain foods and eating habits that make me feel good.”

Here Is What She Eats in a Week

Cinematic close up shot of mature farmer's hands showing heap of fresh raw potatoes harvested at the moment on countryside agricultural bio and eco farming cultivation field garden.Shutterstock

Here is a list of foods she eats during an average week:

  • Grains (rice, quinoa, wheat/whole grain bread, oats)
  • Beans (black, garbanzo, pinto)
  • Major Proteins (eggs, tofu, tempeh, beans, quinoa, nut butter, veggies, occasional fish and/or chicken, collagen peptides)
  • Vegetables - all of them are up for grabs but I do have my favorites (zucchini, yellow squash, onion, tomato, mushroom, bell peppers, cucumber, kale, spinach, tomato, squash, eggplant, carrots, and celery)
  • Starch (potato- pretty much any kind but I’m a big fan of sweet potato!)
  • Fruit - I don’t eat too much fruit! But when I do... (avocado, apples, bananas, raspberries, blackberries, watermelon, blueberries, jackfruit, papaya, mango)
  • Others - veggie burgers, lentils, pasta (just tomato-based sauces), salsa, hot sauce.

Here Is What She Eats in a Day

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

“On a typical day, my eating would probably go something similar to this: Breakfast - avocado toast w/ tomato and an egg. Lunch - leftovers or simple cooked veggie wrap w/ rice and a protein. Dinner - Cooked veggies, rice, beans (or other protein) with sweet potato and coconut aminos to top. If I’m feeling really hungry I’ll add a little more bread or potato to my diet,” she added in the post. “And the most important part: SNACKS 🤪. For those I love my kettle chips, popcorn, seaweed, dried fruits, potstickers, egg rolls, and maybe some babybel cheese.”

💪🔥Body Booster: If you are sick of doing crunches and planks, try doing a standing ab workout. It is just as effective! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Adelina_Jordan_lina_fit1
Copyright lina_fit/Instagram
Leah Groth
By Leah GrothJan 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
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.

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

She Trains Abs 2 to 3 Times a Week

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

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

Here Are the Exercises She Does

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

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

She Also Pays Attention to Her Diet

She then goes on to discuss key tips to remember for 6-pack abs, starting with diet. “Dial in your nutrition,” she writes. “Protein-packed meals, a slight calorie deficit, and staying consistent.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

RELATED: Woman Lost 11 Pounds in 90 Days With These 5 Simple Rules

And, She Lifts Weights

Next, she recommends weight lifting. “Strength training is a must,” she says. “Focus on compound lifts that engage your core and help burn fat.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

She Uses Resistance

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

She Does Cardio

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

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

And, She Is Patient

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

Nutrition & Diet

How to Keep the Weight Off After GLP-1 Medications,

Dr. Sue Decotiis MD
Copyright Dr. Sue Decotiis/YouTube
Christopher Roback
By Christopher RobackMay 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Many people have achieved significant weight loss with medications like Mounjaro and Ozempic, but the dreaded "Ozempic rebound" has become a real concern. Studies show that most patients regain weight after stopping these medications - but it doesn't have to be that way. Dr. Sue Decotiis, MD, a triple board-certified physician specializing in medical weight loss, explains that with proper monitoring and lifestyle adjustments, you can maintain your results. Follow these expert tips to keep the weight off for good after your medication journey ends.

The Rebound Effect Is Real

Research confirms what many fear - weight often returns after stopping GLP-1 medications. In an Eli Lilly study, patients who discontinued Mounjaro regained about 14% of their body weight after 36 weeks. With Ozempic, two-thirds of the total weight loss was eventually regained. "Most of the folks that regained weren't doing it the right way," says Dr. Decotiis, who emphasizes that proper monitoring makes all the difference in maintaining results.

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

Focus on Body Fat, Not Just Weight

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.​Everyday Foods This Expert Says Are “Destroying Your HealthShutterstock

The scale doesn't tell the whole story when it comes to healthy weight loss. "We make sure they're actually losing fat, okay? And their muscle is staying the same," explains Dr. Decotiis in her post. She monitors patients using body composition scales to track exactly what they're losing. "Most of the doctors prescribing this medication are not even putting people on a body composition scale," she points out, suggesting this oversight might contribute to weight regain after stopping medication.

Don't Stop Your Medication Abruptly

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

If you want to maintain your results, a gradual approach to ending treatment is crucial. "The worst thing someone can do is stop the drug abruptly," warns Dr. Decotiis. Instead, she recommends a careful tapering process: "I titrate the drug up and I taper it down. That makes such a difference." This methodical approach gives your body time to adjust and may significantly improve your chances of maintaining weight loss.

Proper Hydration Is Non-Negotiable

Water,Being,Poured,Into,Glass,From,Kitchen,TapShutterstock

You might be surprised by how important water intake is for sustainable weight management. "People on these medications need to drink a tremendous amount of water. Up to maybe a gallon or more a day," Dr. Decotiis advises. She explains the science behind this requirement: "For every ounce of fat that you burn, you're losing water. It's very easy to get dehydrated." Proper hydration supports your metabolism and helps prevent weight regain.

Build Muscle Through Strength Training

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Your exercise routine needs to focus on building and preserving muscle mass. "We don't encourage heavy aerobics, but we want them to build muscle," says Dr. Decotiis. Strength training helps maintain your metabolic rate, which is crucial for preventing weight regain. Even moderate resistance training several times per week can make a significant difference in your body composition and ability to maintain weight loss.

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

Prioritize Protein and Vegetables

Cooked,Salmon,With,Parmesan,Asparagus,And,A,Side,Of,Quinoa​Here’s What to Do About ItShutterstock

What you eat becomes even more important after stopping medication. "We want them to eat a lot of protein and vegetables, we measure the fiber in their diet," Dr. Decotiis explains. Protein helps preserve muscle mass while keeping you full, and fiber-rich vegetables provide essential nutrients with minimal calories. This nutritional approach supports sustainable weight management even as your body adjusts to life without medication.

Understand How Your Hormones Affect Results

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy space​Walking with Others Can Make You More AccountableShutterstock

Your hormonal profile may influence how your body responds to both the medication and its discontinuation. "Estrogen is really a positive modulator," says Dr. Decotiis, noting that "women do very, very well on this medication" due to this hormonal interaction. Understanding your unique hormonal situation can help you create a more effective maintenance plan after stopping medication.

Regular Monitoring Makes The Difference

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Consistent check-ins are essential for maintaining results. "We follow patients very carefully, and we put them on a body composition scale every week, every other week," explains Dr. Decotiis. This regular monitoring allows for quick adjustments to your maintenance plan. Many of her patients who maintain this vigilance "have gotten off this drug and they've been able to maintain their weight," demonstrating that success is possible with the right approach.

Consider Which Medication You Used

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Not all GLP-1 medications are created equal when it comes to maintenance potential. "People have lost a lot more weight on Mounjaro and Terzepatide than they did on Ozempic," Dr. Decotiis shares from her clinical experience. She adds that "there are also fewer side effects, and I feel that people are more easily tapered off that drug." The specific medication you used may influence your maintenance strategy.

RELATED:20 Possible Ozempic Side Effects

Adjust Your Approach Based On Your Metabolism

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Your unique metabolic profile should guide your maintenance plan. "It really depends on their metabolism," Dr. Decotiis explains when discussing how long patients typically need medication. She emphasizes personalization: "Some people can get off it pretty easily, okay? When I'm following your body composition scale, I'm seeing what's happening with your body fat as I'm taking the drug down." Your individual metabolic response will determine the best approach for maintaining your results.

Success Is Possible With The Right Strategy

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Despite concerning statistics about weight regain, maintaining your results is achievable. "Many of my patients have gotten off this drug and they've been able to maintain their weight," Dr. Decotiis affirms. The key difference is comprehensive care: tracking body composition, proper tapering, adequate hydration, appropriate exercise, and nutrition tailored to your needs. With this holistic approach, you can beat the odds and keep the weight off for good. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 37 Lbs After 40 with These 3 Habits

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By Leah SuzanneMay 04, 2025
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Do you want to lose weight and keep it off? It might be time to evaluate your morning habits. Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She recently opened up to Body Network about a few game-changing habits that enable her to stay lean after 40. “I used to wake up and go straight into go-mode—emails, clients, workouts, to-do lists. But over time, my body made it clear: if I wanted to stay lean, magnetic, and energized after 40, I had to lead from within. These aren’t just habits—they’re rituals. Here’s what changed everything,” she says.

1. Body Check-In + Fluid Movement First Thing

“Before I even leave the bedroom, I start with a gentle, intuitive body check-in. It’s part mobility, part sensual movement, and part nervous system reset. I roll out my ankles, circle my hips, spiral my spine, and trace a few flowing figure eights. Sometimes I’ll add a few joint alignment drills or breath-led postural resets—especially if I feel tight or disconnected,” she says.

Why It Is Effective

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“This practice doesn’t burn a single calorie, but it turns on my whole system. It wakes up my fascia, boosts circulation, and reconnects me to my power before anything else tries to hijack my energy. As a Corrective Exercise Specialist, I know this step prevents the compensations that can lead to pain, belly bloat, and sluggish mornings,” she explains.

2. Hydration + Plant-Powered Protein Before Coffee

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“I don’t eat meat, and I rarely drink coffee. When I do have coffee, it's not on an empty stomach. Now, I start my mornings with 16 oz of water infused with lemon to hydrate my cells and gently wake up my digestion. Then, I have a high-protein, mini meal—like a chia hemp smoothie, a protein bar, or warm quinoa with avocado and pumpkin seeds,” she says.

Why It Is Effective

“This isn’t a diet trick. It’s a stabilizer. It keeps my blood sugar balanced, supports lean muscle, and keeps cravings at bay—so I stay fueled, not frazzled. Then I’ll enjoy a ginger or peppermint tea if I’m in the mood,” she says.

3. Mental Rehearsal with Magnetic Intention

“Before the day tries to pull me in a million directions, I give myself space to lead it with purpose. I sit—sometimes for as little as 3 minutes, other days for 20—and meditate with intention. I visualize how I want to move, feel, and lead. I breathe into my body, soften my jaw, and call in confidence,” she reveals.

Why It Is Effective

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“This is where my NLP training shows up the most. I anchor into who I want to be, not in theory, but in action. Whether I’m dancing, coaching, or simply making breakfast, this mental rehearsal primes my nervous system to move in alignment with my desires,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

5 Snacks I Recommend for Women Over 50 to Burn Fat

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Leah Suzanne
By Leah SuzanneMay 04, 2025
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Many people believe that to lose weight, you need to stop snacking; however, this isn’t the case. Instead, you may have to shift your approach to snacking, opting for food that fuels your body instead of seeking a quick fix. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for recommendations on the best snacks for women over 50 to burn fat, and here are five she swears by.

Greek Yogurt with Berries

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Her first snack for women over 50 to lose weight? Greek yogurt with berries. Always stick to plain Greek yogurt, as sweetened versions are higher in sugar and calories. “High in protein to support lean muscle and metabolism, plus calcium for bone health. Plus, berries are packed with antioxidants and fiber,” Collingwood says.

Hard-Boiled Egg Salad Made with Avocado

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It’s always great to make a batch of hard-boiled eggs. While they can be eaten whole, you can also use some to create a healthy version of egg salad. “Eggs give you protein and essential nutrients like choline. Avocados add healthy fats that promote satiety and support hormone balance,” explains Collingwood. “Eat on whole grain crackers or with raw veggies.”

Cottage Cheese with Flaxseeds and Grapes

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A great sweet-meets-savory snack that will help fill you up and fuel you for the rest of the day? Cottage cheese with flaxseeds and grapes. “Cottage cheese is a slow-digesting protein. Flaxseeds bring omega-3s and fiber; grapes are full of water and some fiber to keep you full,” explains Collingwood.

Almonds, Pistachios, or Walnuts

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An easy snack to help burn fat? “A small handful” of nuts, such as almonds, pistachios, or walnuts. “Nuts are nutrient-dense and full of good fats. They keep you full and help stabilize blood sugar levels,” says Collingwood.

Roasted Veggies

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If you are cooking dinner, make some extra roasted veggies to snack on. “Low in calories, high in fiber, and loaded with vitamins. Roast with a spray of olive oil and some garlic and Italian seasoning,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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