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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.

14 Proven Ways to Get Back in Shape

Add muscle size and density and decrease body fat.

FACT CHECKED BY Christopher Roback
Attractive sport woman in sportswear use smart watch outdoors at urban environment
Shutterstock
FACT CHECKED BY Christopher Roback

As a three-sport athlete in high school and a college basketball player who decided to go into business for himself in the fitness industry, I’ve never been one who had to “get back in shape.”


I was always the skinny hard gainer in high school graduating at a staggering 5’ 11” and 135lbs. but because of that, I had to deal with the insecurities around my muscle mass, my ability to protect myself in any dangerous situations if need be. My ability to perform on the court, or field, was often linked to my IQ and hustle, not my physical attributes.

When I made the decision to play in college, I also had to commit to improving those physical characteristics which took time, effort, consistency, and dedication just like it would for somebody trying to get back in shape.

Now, when we say “get in shape,” we really mean we want to add muscle size and density and decrease body fat systemically. Ideally, most people want to look like an athlete, not a superhero or not a couch potato.

What we put in our body is what we become. What we stress our bodies with, is what it becomes adapted to and for. Stress the heart, the heart gets stronger. Compress the bones, they become more dense. Challenge the amount of muscle fibers needed, they recruit, and build more that can do the job.

Here’s the caveat, you need to walk the fine line between challenging the body (without causing injury) and allowing it adequate time to recover and repair. Read on.

1. Establish Your Baseline

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

To begin your fitness journey, it's crucial to establish your baseline. This involves more than just your weight and BMI; it requires a deep dive into your actual body data. Get a thorough understanding of your health by getting bloodwork done with your doctor, assessing your body composition through machines like InBody, and knowing your Muscle Mass, Body Fat Mass, Body Fat Percentage, Muscle Mass to Fat Mass Ratio, and BMR, which will be discussed later in the context of nutrition.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

2. Assess Daily Habits

Woman stands in the ice hole, smiles and splashesShutterstock

The foundation of your wellness pyramid is based on seven key elements: sleep, diet, exercise, sunlight, grounding, and supplements/support. Think of these as classes in school, where the goal is to achieve a 4.0 GPA, or in this case, a 4.0 body. Strive for excellence in each area, evaluating aspects such as your sleep routine's consistency, your intake of protein, fiber, and water, your resistance and cardiovascular exercise routines, and stress/recovery modalities like breathwork, sauna, or cold plunge exposure.

3. Commit to Constantly Learn More

Happy Young attractive women fitness using smartphone resting in gym during morning exercise. Relaxation after hard workout in gym. Healthy sports lifestyle, Fitness concept.Shutterstock

Perpetually explore how sleep, food, supplements, and different exercise routines can contribute to overall fitness and well-being.What you don't know, you can't fix. You wouldn't take your car to a service provider that doesn't have an immense understanding of what is going on underneath the hood and how it all connects. Be as curious as possible about your body and use your phone as a tool to help “research,” but take everything you learn with a grain of salt, science is the art of not knowing and always challenging current beliefs.

4. Let Food Be Thy Medicine

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

Eat a lot of nutrient-dense foods, and if it wasn't a “food” 150 years ago, you probably shouldn’t eat too much of it! Understand that fats, sugars from natural sources like fruits, and cholesterol aren't inherently harmful. Aim for a balanced diet with approximate daily intakes of 0.75-1 gram of protein per pound of body weight, 30g of fiber, 5-6 servings of vegetables, 2 servings of fruits, and moderate amounts of grains, starches, and dairy.

5. Dietary Discipline

Calorie,Counting,Calculator.,Diet,.Shutterstock

It’s a lot easier to not eat 300 calories than it is to burn 300 calories. Now with that being said, focus on what you can add in, not what you need to take away! Add time parameters to your food intake (no eating 2 hours before bed time) instead of cutting out late night snacks. Add in more protein, fiber, vegetables and healthy fats instead of focusing on taking out unhealthy processed snacks.Establish your BMR (basal metabolic rate - minimum amount of calories needed by your body to complete basic bodily functions and cell replication everyday) and adjust up or down from their according to your body composition goals.

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

5. Resistance Training

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

Incorporate weight lifting and resistance exercises into your routine to build muscle and density, which in turn increases your daily calorie burn. Building muscle is key to burning fat. Make sure to engage in a comprehensive resistance training regimen at least three times per week.

6. Drink More Water

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.Shutterstock

Hydration is key, as our bodies are made up of roughly 60% water. Aim to drink ⅔ of your body weight in ounces per day. For example, a 150 lb. individual should drink a minimum of 100 oz. per day. Avoid tap water; opt for natural spring water or filtered water. Enhance your water with quality salt and/or electrolytes and add fresh ingredients like lemon, lime, or cucumber for flavor.

7. Prioritize Sleep

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Sleep is ⅓ of our life for a reason, it is the most important aspect of our body’s ability to rest, recover and reset! Go to bed at the same time every night. Establish a night time routine that encourages your body to wind down. And wake up early and see the sunrise—this can actually trigger your body's circadian rhythm to be more energized upon sunrise and more tired upon sundown.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

8. Cardiovascular Exercise

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.Shutterstock

Incorporate both high and low-intensity cardiovascular exercises to improve heart health. Understand the importance of being fit for running, rather than running to get fit. Activities like swimming, bicycling, rowing, rollerblading, walking, or jogging are great for steady-state cardio. For calorie burn, engage in High-Intensity Interval Training (HIIT), which includes exercises like circuit resistance training, sprinting, or sports with short bursts of effort.

9. Extra Calorie Burn

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

Remember that most calorie burn occurs through day-to-day activities and not just through structured exercise. Small habits can significantly contribute to your metabolic rate. Park farther away in parking lots, take phone calls while walking, opt for stairs instead of elevators, and incorporate mobility exercises during evening television time. These simple activities can add up to a significant calorie burn over time.

10. Get Back In Touch With Nature

Young man with backpack hiking mountains - Hiker having trekking day out on a sunny day - Successful, sport and inspirational conceptShutterstock

Spend time outside, spend time being cold, spend time being warm and get away from technology sometimes! Practice grounding by touching your bare feet to the earth—it has a magnetic field that helps balance out our own body’s. Sun exposure is crucial for vitamin D production, which plays a significant role in hormone regulation, immune system function, and energy levels. Utilize saunas for immune support and lymphatic drainage—if done just 60-90 minutes per week for 15-20 minutes at a time—and consider cold showers or baths to reduce stress, anxiety, and inflammation while boosting your mood and energy. This trick can help decrease stress, anxiety and inflammation while boosting your energy and mood if done just 10-15 minutes per week for 2-3 minutes at a time.

11. Accountability

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

If all of the above seemed extremely overwhelming, don't worry! There are tons of professionals, like myself, who specialize in these areas of expertise and you can find guidance with them. Create accountability by involving a friend, partner, or a team of health professionals in your fitness journey. Keeping a journal can also improve adherence and results. When faced with challenges, lean on your accountability team for support and motivation.

12. Regular Evaluation

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

Regularly check in with your doctor, nutritionist, personal trainer, or use a body composition scale to monitor your progress. Aim to improve your bloodwork levels and discuss them with your doctor. Change your workout routine every 6 weeks to avoid plateaus and try different foods regularly to keep your diet interesting and varied.

13. Build Confidence and Mental Fortitude

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

My business partners have always said, “Whether you do it or not, the time will pass.” Two years from now, you will either be two years closer to health problems or 2 years further from them! Challenges will present themselves, don’t lean on them as excuses. The more you follow through on what you say you're going to do, the better you will feel about yourself and those good habits will snowball one day into the next until it is a part of who you are.

Related: The 5-Minute Stretch Routine That Can Improve Your Posture

14. Final Word From the Expert

Dillan_Foss2Limitless Theory/Facebook

In conclusion, achieving and maintaining fitness is a multifaceted journey that requires dedication and consistency. By incorporating a combination of regular exercise, balanced nutrition, and adequate rest, individuals can effectively re-establish their human desire for fitness. Furthermore, the incorporation of goal setting, tracking progress, and seeking support from a community or fitness professional can significantly enhance the likelihood of success. Embracing a holistic approach to health and wellness, which includes mental and emotional well-being, is pivotal in sustaining long-term success. Ultimately, by adopting these top 14 strategies, individuals can embrace health and wellness, transform their mindset and reclaim their vitality.

Dillan Foss, ATC, is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.

More For You

Attractive sport woman in sportswear use smart watch outdoors at urban environment
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

As a three-sport athlete in high school and a college basketball player who decided to go into business for himself in the fitness industry, I’ve never been one who had to “get back in shape.”


I was always the skinny hard gainer in high school graduating at a staggering 5’ 11” and 135lbs. but because of that, I had to deal with the insecurities around my muscle mass, my ability to protect myself in any dangerous situations if need be. My ability to perform on the court, or field, was often linked to my IQ and hustle, not my physical attributes.

When I made the decision to play in college, I also had to commit to improving those physical characteristics which took time, effort, consistency, and dedication just like it would for somebody trying to get back in shape.

Now, when we say “get in shape,” we really mean we want to add muscle size and density and decrease body fat systemically. Ideally, most people want to look like an athlete, not a superhero or not a couch potato.

What we put in our body is what we become. What we stress our bodies with, is what it becomes adapted to and for. Stress the heart, the heart gets stronger. Compress the bones, they become more dense. Challenge the amount of muscle fibers needed, they recruit, and build more that can do the job.

Here’s the caveat, you need to walk the fine line between challenging the body (without causing injury) and allowing it adequate time to recover and repair. Read on.

1. Establish Your Baseline

Preparation for blood test with pretty young woman by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

To begin your fitness journey, it's crucial to establish your baseline. This involves more than just your weight and BMI; it requires a deep dive into your actual body data. Get a thorough understanding of your health by getting bloodwork done with your doctor, assessing your body composition through machines like InBody, and knowing your Muscle Mass, Body Fat Mass, Body Fat Percentage, Muscle Mass to Fat Mass Ratio, and BMR, which will be discussed later in the context of nutrition.

Related: I Lost 30 Pounds by Changing My Mindset Using These Simple Strategies

2. Assess Daily Habits

Woman stands in the ice hole, smiles and splashesShutterstock

The foundation of your wellness pyramid is based on seven key elements: sleep, diet, exercise, sunlight, grounding, and supplements/support. Think of these as classes in school, where the goal is to achieve a 4.0 GPA, or in this case, a 4.0 body. Strive for excellence in each area, evaluating aspects such as your sleep routine's consistency, your intake of protein, fiber, and water, your resistance and cardiovascular exercise routines, and stress/recovery modalities like breathwork, sauna, or cold plunge exposure.

3. Commit to Constantly Learn More

Happy Young attractive women fitness using smartphone resting in gym during morning exercise. Relaxation after hard workout in gym. Healthy sports lifestyle, Fitness concept.Shutterstock

Perpetually explore how sleep, food, supplements, and different exercise routines can contribute to overall fitness and well-being.What you don't know, you can't fix. You wouldn't take your car to a service provider that doesn't have an immense understanding of what is going on underneath the hood and how it all connects. Be as curious as possible about your body and use your phone as a tool to help “research,” but take everything you learn with a grain of salt, science is the art of not knowing and always challenging current beliefs.

4. Let Food Be Thy Medicine

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

Eat a lot of nutrient-dense foods, and if it wasn't a “food” 150 years ago, you probably shouldn’t eat too much of it! Understand that fats, sugars from natural sources like fruits, and cholesterol aren't inherently harmful. Aim for a balanced diet with approximate daily intakes of 0.75-1 gram of protein per pound of body weight, 30g of fiber, 5-6 servings of vegetables, 2 servings of fruits, and moderate amounts of grains, starches, and dairy.

5. Dietary Discipline

Calorie,Counting,Calculator.,Diet,.Shutterstock

It’s a lot easier to not eat 300 calories than it is to burn 300 calories. Now with that being said, focus on what you can add in, not what you need to take away! Add time parameters to your food intake (no eating 2 hours before bed time) instead of cutting out late night snacks. Add in more protein, fiber, vegetables and healthy fats instead of focusing on taking out unhealthy processed snacks.Establish your BMR (basal metabolic rate - minimum amount of calories needed by your body to complete basic bodily functions and cell replication everyday) and adjust up or down from their according to your body composition goals.

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

5. Resistance Training

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

Incorporate weight lifting and resistance exercises into your routine to build muscle and density, which in turn increases your daily calorie burn. Building muscle is key to burning fat. Make sure to engage in a comprehensive resistance training regimen at least three times per week.

6. Drink More Water

Black man at gym, water bottle and relax to hydrate in muscle development, strong body and fitness. Commitment, motivation and bodybuilder with drink in workout challenge for health and wellness.Shutterstock

Hydration is key, as our bodies are made up of roughly 60% water. Aim to drink ⅔ of your body weight in ounces per day. For example, a 150 lb. individual should drink a minimum of 100 oz. per day. Avoid tap water; opt for natural spring water or filtered water. Enhance your water with quality salt and/or electrolytes and add fresh ingredients like lemon, lime, or cucumber for flavor.

7. Prioritize Sleep

Image of young smiling pretty lady lies in bed indoors. Eyes closed.Shutterstock

Sleep is ⅓ of our life for a reason, it is the most important aspect of our body’s ability to rest, recover and reset! Go to bed at the same time every night. Establish a night time routine that encourages your body to wind down. And wake up early and see the sunrise—this can actually trigger your body's circadian rhythm to be more energized upon sunrise and more tired upon sundown.

Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss

8. Cardiovascular Exercise

Roller skating girl in park rollerblading on inline skates. Mixed race Asian Chinese / Caucasian woman in outdoor activities.Shutterstock

Incorporate both high and low-intensity cardiovascular exercises to improve heart health. Understand the importance of being fit for running, rather than running to get fit. Activities like swimming, bicycling, rowing, rollerblading, walking, or jogging are great for steady-state cardio. For calorie burn, engage in High-Intensity Interval Training (HIIT), which includes exercises like circuit resistance training, sprinting, or sports with short bursts of effort.

9. Extra Calorie Burn

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

Remember that most calorie burn occurs through day-to-day activities and not just through structured exercise. Small habits can significantly contribute to your metabolic rate. Park farther away in parking lots, take phone calls while walking, opt for stairs instead of elevators, and incorporate mobility exercises during evening television time. These simple activities can add up to a significant calorie burn over time.

10. Get Back In Touch With Nature

Young man with backpack hiking mountains - Hiker having trekking day out on a sunny day - Successful, sport and inspirational conceptShutterstock

Spend time outside, spend time being cold, spend time being warm and get away from technology sometimes! Practice grounding by touching your bare feet to the earth—it has a magnetic field that helps balance out our own body’s. Sun exposure is crucial for vitamin D production, which plays a significant role in hormone regulation, immune system function, and energy levels. Utilize saunas for immune support and lymphatic drainage—if done just 60-90 minutes per week for 15-20 minutes at a time—and consider cold showers or baths to reduce stress, anxiety, and inflammation while boosting your mood and energy. This trick can help decrease stress, anxiety and inflammation while boosting your energy and mood if done just 10-15 minutes per week for 2-3 minutes at a time.

11. Accountability

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

If all of the above seemed extremely overwhelming, don't worry! There are tons of professionals, like myself, who specialize in these areas of expertise and you can find guidance with them. Create accountability by involving a friend, partner, or a team of health professionals in your fitness journey. Keeping a journal can also improve adherence and results. When faced with challenges, lean on your accountability team for support and motivation.

12. Regular Evaluation

fitness, sport, exercising and diet concept - smiling young woman and personal trainer with clipboard writing exercise plan in gymShutterstock

Regularly check in with your doctor, nutritionist, personal trainer, or use a body composition scale to monitor your progress. Aim to improve your bloodwork levels and discuss them with your doctor. Change your workout routine every 6 weeks to avoid plateaus and try different foods regularly to keep your diet interesting and varied.

13. Build Confidence and Mental Fortitude

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

My business partners have always said, “Whether you do it or not, the time will pass.” Two years from now, you will either be two years closer to health problems or 2 years further from them! Challenges will present themselves, don’t lean on them as excuses. The more you follow through on what you say you're going to do, the better you will feel about yourself and those good habits will snowball one day into the next until it is a part of who you are.

Related: The 5-Minute Stretch Routine That Can Improve Your Posture

14. Final Word From the Expert

Dillan_Foss2Limitless Theory/Facebook

In conclusion, achieving and maintaining fitness is a multifaceted journey that requires dedication and consistency. By incorporating a combination of regular exercise, balanced nutrition, and adequate rest, individuals can effectively re-establish their human desire for fitness. Furthermore, the incorporation of goal setting, tracking progress, and seeking support from a community or fitness professional can significantly enhance the likelihood of success. Embracing a holistic approach to health and wellness, which includes mental and emotional well-being, is pivotal in sustaining long-term success. Ultimately, by adopting these top 14 strategies, individuals can embrace health and wellness, transform their mindset and reclaim their vitality.

Dillan Foss, ATC, is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
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 stubborn fat despite your best efforts? You're not alone. Dr. Mike Diamonds, a medical professional and natural bodybuilder, understands this challenge firsthand. He's discovered that shedding fat isn't just about diet and exercise—it's about making scientifically-backed adjustments to your lifestyle. Dr. Mike's journey from an overweight kid to a fitness influencer with over a million YouTube subscribers proves that anyone can transform their body and life with the right knowledge.


We've also included insights from Nikolai Puchlov, Head Coach and Founder of Pro Kettlebell, whose expertise in functional fitness complements Dr. Mike's methods. Ready to take control of your body and boost your confidence? Read on to discover simple yet effective rules for killing body fat fast.

Master Intermittent Fasting for Effortless Calorie Control

Dr. Mike underlines the power of intermittent fasting as a cornerstone of fat loss. In his post, he explains, "Your stomach is like a balloon. Intermittent fasting naturally limits how much that balloon can inflate." Start with a 12-hour fasting window, gradually increasing to 16:8 (16 hours fasting, 8 hours eating) as you progress. For faster results, experienced fasters can push to 18:6 or even 24-hour fasts. Dr. Mike advises, "As you implement fasting, your body sends hunger signals called ghrelin. But as time passes, you don't respond to the ghrelin signal, and you actually start not feeling hungry anymore." He adds, "The amazing benefits of intermittent fasting is, number one, your gut is so much healthier because you're not consistently putting food down. So it decreases your gut inflammation."

Puchlov adds: "Intermittent fasting can be a powerful tool for fat loss, but it's crucial to approach it gradually. Start with a 12-hour fast and slowly increase the fasting window as your body adapts. This method helps regulate insulin levels, which is key for fat burning."

Prioritize Protein for Satiety and Muscle Preservation

Aim for 50 grams of protein with each meal. Dr. Mike shares a simple mnemonic: "Two scoops of whey protein, six ounces of cooked chicken breast, eight ounces of steak, or ten ounces of fish will give you 50 grams of protein." This high-protein approach keeps you feeling full, boosts metabolism and preserves muscle mass during fat loss. Dr. Mike explains, "Out of all the macros you'll eat, protein has the highest satiety effect. It will make you feel the fullest for longer. That's why you've never heard someone say, 'Hey, I got fat off eating chicken breasts and steak.'" For faster results, Dr. Mike suggests replacing most carbs with non-starchy vegetables, keeping insulin levels low for enhanced fat burning.

Puchlov emphasizes: "Adequate protein intake is not just about muscle preservation. It also plays a crucial role in hormone regulation and metabolic function. For optimal results, I recommend spreading your protein intake evenly throughout your eating window."

Walk Your Way to Fat Loss

Simple yet effective, walking is a powerful fat-burning tool. Dr. Mike reveals, "For the average male and female, you burn roughly between 400 to 500 calories daily if you walk 10,000 steps." This translates to about a pound of fat loss per week. For quicker results, aim for 15,000 to 20,000 steps daily.

Dr. Mike says, "Walking will tap into your time in your day. But if you can be smart, like walking during your workout or cleaning your apartment, you'll be blown away by how much fat tissue comes off." He emphasizes, "Fat loss is the nice byproduct, but when you walk, it's better for blood flow to your brain. You have more ideas, better mental clarity."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Incorporate High-Intensity Interval Training (HIIT)

Puchlov suggests: "While walking is excellent for fat loss, incorporating HIIT can accelerate results. Kettlebell swings, for instance, are a fantastic full-body exercise that can burn fat and build muscle simultaneously. Just 15-20 minutes of high-intensity kettlebell work can be as effective as an hour of steady-state cardio."

Challenge Yourself with Resistance Training

Maintain and build muscle through consistent, challenging resistance training. Dr. Mike advises, "You need to train in a manner that is uncomfortable. When I train, I'm going there to unlock a new version of myself." He elaborates, "I make sure that the weight scares me a little bit, but I know I can handle it because I can maintain my form." Aim for 3-6 sessions per week, focusing on proper form while pushing your limits. This approach not only preserves muscle during fat loss but also increases your resting metabolism.

Dr. Mike points out, "Research has shown that one pound of muscle will burn about six calories at rest compared to the fat that only burns two calories." Puchlov says: "Resistance training is crucial for long-term fat loss success. It not only preserves muscle mass but also increases your resting metabolic rate. I recommend incorporating compound movements like squats, deadlifts, and overhead presses for maximum efficiency."

Prioritize Sleep for Hormonal Balance and Fat Loss

Quality sleep is crucial for fat loss. Dr. Mike states, "When you sleep less, there's less testosterone. When you sleep more, you have more testosterone—the main muscle-building hormone." He uses an analogy to drive this point home: "Your body's a Ferrari... if there's no oil in that car, the chances it makes it down the road is very slim." He recommends the "10, 3, 2, 1" rule: No caffeine 10 hours before bed, no food 3 hours before, no liquids 2 hours before, and no blue light 1 hour before bed.

Dr. Mike says, "On the days they slept the most, they always saw the greatest amount of fat loss." He concludes, "If you are in terrible shape, your life is in shambles and you're overweight, just forget everything else. Just focus on sleeping. I promise you, you will make better decisions and the weight will come off."

Focus on How You Feel, Not Just How You Look

Shift your focus from appearance to overall well-being. Start tracking your mood and energy levels alongside your physical progress. Puchlov notes: "Mental health is a crucial component of any successful fat loss journey. When you feel good, you're more likely to stick to your plan and make healthier choices overall."

Celebrate Non-Scale Victories

Don't fixate on the scale. Celebrate improvements in skin clarity, energy levels, and overall fitness. Puchlov suggests: "Keep a journal of your non-scale victories. This can be incredibly motivating when the numbers on the scale aren't moving as quickly as you'd like."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Develop a Healthy Relationship with Food

Practice mindful eating. Slow down, savor each bite, and really taste your food. Puchlov advises: "Mindful eating can help reduce overall calorie intake naturally. It also helps you develop a healthier relationship with food, which is crucial for long-term success."

Find Enjoyable Forms of Exercise

Discover workouts that feel like play rather than a chore. Puchlov recommends: "Experiment with different forms of exercise until you find something you genuinely enjoy. Kettlebell training, for instance, can be both challenging and fun, providing a full-body workout that doesn't feel monotonous."

Exercise Outdoors When Possible

Take your workouts outside when you can. Puchlov notes: "Outdoor exercise not only provides variety but also has additional mental health benefits. The change of scenery and fresh air can make your workouts more enjoyable and effective."

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

Consider Morning Workouts

Try exercising in the morning. Puchlov explains: "Morning workouts can kickstart your metabolism for the day. They also ensure that you get your exercise in before other commitments can interfere."

Schedule Your Workouts

Treat your workouts like important appointments. Puchlov advises: "Scheduling your workouts in advance increases accountability. It's harder to skip a workout when it's a set part of your daily routine."

Continuously Make Small Changes

Avoid plateaus by regularly adjusting your routine. Puchlov suggests: "Small, consistent changes keep your body adapting and prevent boredom. This could be as simple as changing the order of your exercises or trying a new workout style every few weeks."

RELATED: 40+ Mom Loses 70 Pounds in a Year With These 4 Simple Steps

Track Your Progress

Keep a record of your journey. Puchlov recommends: "Track not just your weight, but also your measurements, strength gains, and how you feel. This comprehensive approach gives you a clearer picture of your progress and can be incredibly motivating." As Dr. Mike says, "Your chances of success are only determined by you taking action and implementing everything I mentioned." Start today, and watch your body and life transform! 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
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.

Are you trying to transform your body? You might not have any weight to lose. Billie Straker is a fitness influencer and online coach who regularly shares photos and information on social media about her fitness journey. One of the main points she stresses is that you don’t have to lose weight to transform your figure. Instead, you should focus on toning up.


She recently shared a before-and-after image, revealing that her weight didn’t change despite the fact that she looks much slimmer in the second photo. “I am the same weight in both photos, but my physique is completely different, with more muscle and less fat mass. Here’s how I did it,” she writes in the caption.

What Is Toning Up?

She starts by discussing the definition of the term. “First of all, ‘toning’ up essentially is a phrase used to make building muscle sound more feminine. It’s stupid, but it’s how most people know it. Losing body fat & building muscle is ‘toning’ up,” she writes in her post.

Photo 1: She Was Unhealthy with Fad Diets and Hardly Any Exercise

”Photo 1 was four years ago; I had a very unhealthy relationship with food and was on and off fad diets. I joined the gym and would go once or twice a week, but all I did was 5-10 minutes walking on the treadmill along with a few squats using a light dumbbell,” she continues.

She Would Starve Herself and Binge

“I thought that was the way women were ‘meant’ to train. I quite often would go until 4 pm before eating, where I would then have lots of chocolate & crisps and then would have my evening meal. I would then binge at the weekends because I felt so deprived of food during the week, and my nutrition and protein levels were low. I probably did 2-3k steps a day,” she says.

Photo 2: She Has a Healthy Relationship with Food and Trains

“Fast forward a few years, and I have, over the past couple years, established a healthy relationship with food - enjoying all things in moderation. I train to get strong, not to be slim. I walk where I can to get my activity level up. I prioritize rest. I love seeing my body get more muscular & my quality of life increases with that,” she continues.

Tip 1: Eat More

“If I can give just a few tips to help you get from A to B. To start your journey to health & becoming strong and healthy it would be…” she continues. The first tip is to eat more. “Chances are you’re eating a lot less than you need for the physique you want,” she explains.

How Eating More Can Be Beneficial

Many fitness experts maintain that while weight loss requires being in a calorie deficit, eating more calories is helpful when building muscle. The more you eat and fuel your body with healthy food, the more energy you will have for workouts.

RELATED: This 30-Second Trick Burns More Fat Than Long Runs After 50

Tip 2: Get Your Steps In

Her second suggestion? “Walk!” she encourages. “Stop driving or taking the bus to somewhere that would take you 15-20 minutes to walk. Try to aim for at least 8k steps a day and go from there.”

Health Benefits of Walking

Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

RELATED: 5 Signs Your Weight Gain Is Hormonal and How to Fix It

Tip 3: Strength Train

Tip three is to “train hard & lift weights,” she recommends. “To be ‘toned’ means to build muscle, and that’s going to be hard to achieve by being a cardio bunny. Lift and lift heavy. Put the pink dumbbells down & actually challenge yourself in the gym.”

Why You Should Lift Weights

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⠀

Tip 4: Amp Up Your Protein Intake

Her fourth tip? Eat some protein. “I had no idea that protein was important before getting into fitness. Not just for building muscle but also for your hair, your hunger, your energy, and your health. Try to aim for at least 2 grams of protein per kg of body weight,” she says.

RELATED: I Lost 30 Pounds in 5 Months After Making This 1 Simple Change

How Protein Can Help You Lose Weight

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. You can benchmark your progress with this useful Lean Body Mass Calculator. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you want to lose weight but aren’t sure where to start with your exercise routine? Lucy Lismore is a personal trainer and fitness influencer who shares content about “​​all things calisthenics, movement, outdoor adventure, travel and spending too much time upside down!” In one viral video, she reveals how she lost a whopping 66 pounds without leaving the house. “So today I'm gonna be talking all about how I lost 30 kilos at home,” she says in the clip, where she reveals 10 exercise tips that helped her get fit and burn fat.


Put on Your Workout Clothes ASAP

The first thing she recommends doing is dressing for exercise success. “So when I got home, I literally got straight into my exercise gear,” she says. “That way, it kind of removed that mental block for me of having to set myself up or get rearing for exercise.”

Pop in a Workout DVD

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

She also recommends workout DVDs, explaining that initially, she “didn't know anything about exercise” and “was far too scared to go to a gym,” she admits. “Like the idea actually petrified me. So I just went to a store and picked up the first DVDs that I saw.”

Do HIIT Workouts

Slim fitness young woman Athlete girl doing plank exercise outside. Concept training workout crossfit gymnastics cross fit.Shutterstock

She also recommends HIIT workouts. “My training has changed a lot since back then, but I still dabble in the occasional high-intensity workout,” she says.

Do Workouts You Are Comfortable With

“The main thing I really found was you just need to do something that you're comfortable with,” she says. “Again, for weight loss, the main focus is going to be having a calorie deficit, and you're going to be doing that for nutrition. So that gives you the freedom to do whatever you want with your exercise.”

Go for a Walk

Woman running holding bottle of water in autumn field at sunset. Healthy lifestyle concept. Active sportive peopleShutterstock

“If you just wanna simply go for a walk, then you can totally do that too. In fact, I think that walking is very, very underrated,” she says.

Make Sure You Are Comfy in Your Clothes and Environment

Workout kit on the wooden floorShutterstock

She also recommends being comfortable with “what you're wearing and where you are. So, set your environment right. You don't wanna be constantly adjusting your clothes, you want to feel good, you don't wanna be worried about what's going on around you,” she says. “You wanna just be able to be present and enjoy the moment.”

Track Your Progress

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

Another tip “would be to track your progress somehow. So you could do this intuitively. You'll know how far your fitness has come, or you could track your progress by doing small fitness tests or taking videos and photos. So if you can see that you're making progress in other areas, it just feels so, so good,” she says.

Think About How Good Exercise Makes You Feel

“I always feel so much better once I've done those workouts. I feel so much more alive. And if I've had a bad day, it just fixes everything,” she says.

RELATED: This Is How Much Protein You Should Eat Every Day to Lose 10 Pounds in 30 Days

Workout Regularly

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“How often did I train or do exercise?” is one of her most commonly asked questions. “I mostly did it about five times a week, so like Monday through to Friday.” Another FAQ? “What's the best exercise for fat loss when you're starting out?” she says. “There is no right exercise. I wanna reiterate again, you're going to get sick of me saying it, that it really doesn't matter.”

Make Sure You Are Focusing on Your General Health

“You're going to create a calorie deficit through your nutrition, and the exercise may be an added bonus, but there are so many other benefits, such as your mood, your fitness, and your general health, that come from exercise. And that should be the priority. It should be a good part of your day and not a struggle,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Ever look at old photos and barely recognize yourself? Or feel a pang of anxiety about the upcoming beach season? You're not alone. Millions of people struggle with body confidence and finding a sustainable approach to fitness. In this article, travel vlogger and wellness enthusiastClaude Kiseke shares her practical, no-nonsense approach to getting back in shape without expensive gym memberships or crash diets. Whether you're just starting your fitness journey or need to get back on track, her 90-day plan offers simple, achievable steps anyone can follow.


A Moment of Truth in Front of the Camera

"I was watching my vlogs back and noticed that I was a lot less confident in a bikini than this time last year, which is crazy because I've always been very comfortable with my nakedness," Claude shares in her post. This moment of self-reflection led her to realize she had been "hunching over or covering myself a lot" – behavior that felt unnatural to her typically confident self. After years of starting and stopping various fitness routines, she decided to document her journey back to confidence through a realistic 90-day transformation plan.

Check Your Readiness for Change

Before starting any weight loss journey, the Mayo Clinic stresses the importance of mental preparation. Ask yourself if you're ready to change eating habits, increase physical activity, and dedicate time to these changes. For Claude, this moment came after realizing, "I've done all the research, I might as well do a nutrition and PT course because I know exactly what I'm supposed to be doing. I just don't do it."

RELATED:83-Year-Old Woman Drops 13 Pounds With 5 Simple Habits

Find Your Motivation

"The time is going, and I have attainable goals, and I could have reached it two, three years ago, and here I still am," Claude admits. The Mayo Clinic suggests making a list of personal reasons for weight loss to stay motivated. Consider posting inspirational notes on your refrigerator or tracking progress in a journal. Having a support system is crucial - choose people who listen to your concerns and share your healthy lifestyle goals.

Set Smart, Achievable Goals

Mayo Clinic recommends aiming to lose 1-2 pounds per week, which requires burning 500-750 more calories than you consume daily. Claude's approach aligns with this: "I've decided to set myself a 90-day goal and it's not like one of those lose 60 million pounds in this time." She chose three specific goals: cooking at home, increasing fiber intake, and consistent exercise.

Master the Basics of Weight Loss Science

Understanding your body's calorie needs is crucial. "If my metabolic rate is 1,800 and I'm eating 1000 calories a day that is 800 calories less, I'm literally starving myself," Claude explains. The Mayo Clinic emphasizes that sustainable weight loss comes from a balanced diet rich in fruits, vegetables, and whole grains, combined with regular physical activity.

Start With Walking - The Gateway Exercise

"What I like about walking is that you're not fighting for your life the way you are when you're running," Claude shares. This aligns with Mayo Clinic's recommendation to build up to at least 30 minutes of aerobic exercise most days. Claude built up to "17 to 20,000 steps a day and I wouldn't break a sweat from it because I was so used to it."

Follow a Progressive 90-Day Plan

Claude breaks down the challenge into three phases:

  • Weeks 1-4: Foundation building
  • Weeks 5-8: Progressive overload
  • Weeks 9-12: Intensity increase

The Mayo Clinic supports this gradual approach, emphasizing that lasting weight loss requires permanent lifestyle changes, not temporary dieting.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Make Healthy Eating Enjoyable

"Life is not that deep," Claude says about occasional indulgences. The Mayo Clinic recommends focusing on fresh, minimally processed foods while being mindful during meals. They suggest eating at least four servings of vegetables and three servings of fruits daily, choosing whole grains, and limiting added sugars.

Address Common Weight Loss Myths

"Either you have abs or you don't, and it's okay to work on having a flat stomach that doesn't have abs," Claude states. She debunks spot reduction myths and the concept of "good" and "bad" foods. The Mayo Clinic supports this balanced approach, emphasizing sustainable lifestyle changes over quick fixes.

Embrace Mental and Physical Well-being

"Having those crazy washboard abs is great, but if you don't like the way you feel or if you're not confident in how you feel in all the stages of your journey, then even when you get to whatever your goal is, you're still going to be looking for something else," Claude reflects. The Mayo Clinic emphasizes the importance of changing your mindset and dealing with setbacks constructively. Remember that lasting change takes time and consistency.

RELATED:7 Budget Protein Foods This Chef Always Buys at Costco

Stay Active Beyond Exercise

The Mayo Clinic recommends finding ways to move more throughout the day: taking stairs, parking farther away, or standing during phone calls. Claude's approach of incorporating daily walks aligns with this advice. Both emphasize that any extra movement helps burn calories and contribute to overall health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/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.

Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes.

Fuel Your Body the Right Way

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According to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.

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

Prioritize Protein

Fresh chicken eggs​7. EggsShutterstock

First, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

Eat More Fiber

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

Carbs

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes.

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

Healthy Fats

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Build a Balanced Plate

Sock eyed salmon with green beans and lemonShutterstock

Using these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.

¼ plate protein 🥩

¼ plate carbs 🍚

Thumb-size healthy fats 🥑

½ plate veggies 🥦

And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Chef Zigga chefzigga
Copyright chefzigga/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.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

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

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

Lots of avocados with halved avocado with seeds in a pile, vegan foodShutterstock

Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

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

8. Versatile Shrimp

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

Rolled,Oats,,Healthy,Breakfast,Cereal,Oat,Flakes,In,Bowl,food, oatmealShutterstock

Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

Greek yogurt in a potShutterstock

Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

Flax,Seeds, diet, food, FlaxseedsShutterstock

Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

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

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

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

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

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This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.