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This Fitness Coach Transformed Her Body With 21 Simple Changes

Transform yours with tips that actually work.

Christopher Roback
By Christopher RobackNov 25, 2024
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.
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Copyright LenaLifts/YouTube
Christopher Roback
By Christopher RobackNov 25, 2024
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
Fitness & Workouts

Standing in front of the mirror feeling frustrated, dealing with gym anxiety, or struggling with consistency? We've all been there. But what if you could transform those feelings into unstoppable confidence? That's exactly what happened to Lena Yeo, a wellness coach whose authentic approach to fitness has earned her nearly a million YouTube subscribers. She turned her personal struggles into practical wisdom that's helping thousands of women revolutionize their fitness journeys. Keep reading to discover simple, science-backed strategies that will help you build lasting confidence and actually enjoy your fitness journey - no extreme diets or complicated workout plans required.

Start With Your Mindset

"Your new life is going to cost you your old one," says Lena in her post. After struggling as a college freshman with weight issues and binge eating, she learned that success begins with leaving behind old self-limiting beliefs. Research backs this up – studies show that mindset shifts are crucial for lasting behavior change.

Write Your Success Story First

Create a clear mission statement and make it visible everywhere, Lena advises. "I am the most healthy fit version of myself. I love myself, my body, and my fitness routine." Put this on your phone wallpaper, mirror, or journal - anywhere you'll see it daily.

Power Up With Protein

The Cleveland Clinic recommends getting 10-35% of your daily calories from protein - that's 50 to 175 grams for a 2,000-calorie diet. Lena discovered this naturally: "When I switched from sugary cereals to protein-rich breakfasts, my energy skyrocketed." Start your day with eggs, Greek yogurt, or a protein smoothie.

Move Daily for Natural Energy

"Think of movement as your free happiness pill," Lena shares. Science agrees – the NIH confirms that exercise releases mood-boosting hormones. Whether it's walking, running, or dancing, find ways to move every day.

Follow the 80/20 Rule

Eat nutrient-dense foods 80% of the time and enjoy treats 20% of the time. "If you're craving that cookie, eat that cookie," Lena says. The Cleveland Clinic suggests making half your plate vegetables, a quarter protein, and a quarter whole grains - a practical way to implement this rule.

Listen to Your Body's Rhythm

After being diagnosed with PCOS, Lena discovered cycle syncing - matching workout intensity to menstrual cycle phases. Research shows that hormones affect energy levels and recovery. Plan harder workouts during high-energy days and gentler movement when you need rest.

Turn Setbacks Into Comebacks

"Falling off only means you're going to come back stronger," Lena insists. Studies show that resilience - not perfection - predicts long-term success. Use breaks as learning opportunities, not reasons to quit.

Find Your Fitness Community

Despite initial anxiety, Lena found group classes pushed her harder than solo workouts. Research confirms that social support increases exercise adherence. Try classes, find a workout buddy, or join online communities.

Step Up Your Game

"I never felt better until I started getting intentional about my steps," Lena reveals. Aim for 5,000-10,000 daily steps. Park farther away, take the stairs, or walk during phone calls – movement adds up.

Mix Your Movements

Combine high and low-impact exercises. Lena saw the biggest changes, trymixing Pilates with weightlifting. Studies show varied workouts prevent plateaus and reduce injury risk.

Make It Enjoyable

Create a routine you love - great playlists, cute workout clothes, beautiful walking routes. "Half the fun isn't even the workout," Lena says. When you enjoy it, you'll stick with it.

Focus on Strength Gains

The NIH reports that higher protein plus exercise improves body composition even when the scale doesn't move much. "Put that scale away," Lena advises. Track progress through photos and strength gains instead.

Rethink Your Drinks

Replace sugary drinks with water, tea, or low-calorie alternatives. "You don't need a sugary drink with every meal," Lena notes. This simple switch can significantly reduce daily calories.

Start Smart

Research shows protein-rich breakfasts reduce afternoon cravings. Lena switched from sugary starts to eggs and avocado, noticing better energy all day.

Choose Your Joy

"There's a workout for everybody," Lena emphasizes. Whether it's swimming, hiking, or dancing, find movement you genuinely enjoy. You're more likely to stick with activities you love.

Build Your Support System

Find accountability partners - friends, trainers, or online communities. Studies show social support dramatically increases fitness success rates.

Trust the Process

Real confidence comes from overcoming challenges, not just changing appearance. Lena went from waiting anxiously outside the gym to confidently teaching others. Each small win builds lasting self-trust.

Create a Positive Environment

Curate social media feeds that inspire and educate. Unfollow accounts that trigger comparison or negative thoughts. Your environment shapes your mindset.

Compete With Yesterday

"You can only compare yourself to who you were yesterday," Lena reminds us. Everyone starts differently - focus on your personal progress.

Time It Right

Recent research shows timing matters. The NIH suggests eating larger meals earlier and avoiding late-night eating. Plan workouts when your energy peaks.

Celebrate Every Victory

Reward consistency - new workout gear, favorite healthy meals, or small treats. Celebrating progress reinforces positive habits and makes the journey enjoyable. Transformation isn't about overnight change – it's about small, consistent actions that add up to lasting results. Start with one or two of these tips that resonate most, and gradually build your own sustainable fitness journey. Whether you're just starting out or feeling stuck in your current routine, these proven strategies can help you create the stronger, more confident version of yourself you've always wanted. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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She Lost 37 Lbs with 3 Small Tweaks

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Leah Suzanne
By Leah SuzanneMay 05, 2025
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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 to lose weight and transform your body? 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 reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says.

I Switched from “More” to “Smarter” Strength

The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says.

How It Helped

The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says.

I Added Feminine Flow to My Conditioning

Active and healthy women doing jumping jacks during a HIIT class. Three beautiful and fit women working out at the gym with power trainingShutterstock

“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

How It Helped

Beautiful women doing a cardio HIIT routine and squatting. Three fit women in sportswear working out and doing squats in the gym​Starting Small WorksShutterstock

How did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says.

I Always Activate My Sensual Core

“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains.

How It Helped

Asian,Healthy,Woman,Dieting,Weight,Loss.,Slim,Woman,Measuring,WaistThe 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock

“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things That Changed Trainer's Physique

Stevie Ann Griffin
Copyright stevieanngriffin/Instagram
Leah Groth
By Leah GrothMar 14, 2025
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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✓Evidence-Based

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

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

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

Are you trying to lose weight and change your body's shape and composition? One expert claims it all comes down to a handful of diet and fitness habits. Stevie Ann Griffin is a fitness trainer and digital creator who shares tips and tricks on how to get into shape. In a new post, she revealed how she added swerve and definition to her curves. “5 Things That Changed My Physique,” she titled the post, revealing what she did.

Progressive Overload

The first thing that helped change her physique was progressive overload. “Real changes happened when I focused on increasing weights, reps, or sets each week. Strength builds over time, and so do results,” she says.

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

Nutrition

She also maintains that nutrition is 80% of the work. “You cannot outwork a bad diet. Prioritizing protein, whole foods, and eating in a calorie deficit (if fat loss is the goal) is non-negotiable,” she writes.

Sticking to a Plan

Next, sticking to a plan is key if you want to transform your body. “Random workouts = random results. Following a 4-5 day strength split, progressively overloading, and staying consistent is what changed my body,” she says.

She Stopped Overtraining

She also stopped overtraining. “More isn’t always better. Training 2-3 hours a day left me inflamed and exhausted. Recovery is just as important as the work itself,” she points out.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cardio & Strength Go Hand in Hand

What is better for transforming your body: Cardio or strength training? Both.“Cardio keeps your heart strong. Strength training builds muscle. You need both—just don’t overcomplicate it,” she says.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Be Consistent

Her final message? “At the end of the day, results come from simple, consistent habits: eat enough protein, strength train, get your steps in, and fuel your body properly. That’s it.”

High-Intensity Interval Training (HIIT)

In another post, she reveals that she is also a fan of high intensity interval training. “There are many opinions on HIIT, but ultimately, it’s about what suits your body. For me, HIIT has been crucial for fat loss. Short bursts of intense activity followed by brief recovery periods keep your heart rate up, enhancing fat burning and calorie expenditure in a shorter time compared to other workouts,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

I Lost 32 Pounds and Got Into the Best Shape of My Life With These Key Changes

Idit_Greenberg_idit_kickboxing_and_fitness1
Idit Greenberg
Leah Groth
By Leah GrothJul 03, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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 in the best shape of your life? Get a little fitspiration from other people who have lost weight a healthy and sustainable way. Idit Greenberg, 34, who lives in Tokyo, Japan, lost 32 pounds in less than a year-and-a-half, going from 152 pounds to 120 pounds. Now, she is a personal trainer and coach, helping others achieve their goals. Here is her story and everything you need to know about how she lost weight.

She Had a “Lightbulb Moment” in 2019

Idit_Greenberg_idit_kickboxing_and_fitness3Idit Greenberg

In 2019, Idit was considering a career change “from working in marketing to being a trainer,” she says. However, she didn’t feel like she looked the part. “I was training quite a lot in kickboxing at the time, and I thought I was pretty strong, but I had a big 'lightbulb moment' about how big and how unfit I actually was when I did a Spartan race. Especially seeing the pictures from the race afterward,” she explains.

She Lost 20 Pounds in a Year

Idit_Greenberg_idit_kickboxing_and_fitness2Idit Greenberg

At the time, she weighed 152 pounds. “I lost the first 20 pounds within a year, then fluctuated for a while (also did some bulking phases), and lost the extra 11 to 13 pounds in the recent six months,” she says.

Strength Training Helped Change Her Body

Idit_Greenberg_idit_kickboxing_and_fitness9idit_kickboxing_and_fitness/Instagram

Idit has transformed her body with strength training. “My back and legs got pretty muscular,” she says, adding that she is currently working on her arms. “Ab definition is coming in, too,” she says.

She Does These Exercises

Idit_Greenberg_idit_kickboxing_and_fitness6idit_kickboxing_and_fitness/Instagram

Her go-to exercises include front rack cyclist squats, Bulgarian split squats, wide grip lat pulldown, dumbbell bench press, and hanging knee raises. “I found that these exercises, for me, were the most hypertrophic,” she says. “Back squats and deadlifts are great for overall fitness and strength and are a staple in my routine, but nothing hits the glutes quite like single-leg movements.”

And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Balanced Approach to Diet

Cottage cheese and mint in a wooden bowl on an old rustic table, selective focus.Shutterstock

“I eat a lot of whole foods, but my diet is pretty boring. I'm not a great cook,” admits Idit. For breakfast, she will have whey protein with Greek yogurt or cottage cheese. “Sometimes I add a banana or ten almonds,” she adds. Lunch is either chicken with vegetables or a bolognese/taco meat with a tortilla or some other carb and vegetables. Dinner usually consists of eggs, salad, and yogurt with fruit. “For snacks, I have nuts, and sometimes I have a mini chocolate bar (about 100 calories),” she continues. “On the weekends, I usually go out for dinner with my husband, so I keep my breakfast the same and have a very light lunch that day. I don't deprive myself of anything.”

Snacking

Hard-boiled eggShutterstock

“In Japan, there's a culture of convenience stores with a lot of snacks and sandwiches that are NOT similar to what you get in the US. The variety is big, and not everything is bad for you (for instance, you can get hard-boiled eggs, some vegetables, salads, salmon, etc),” she says. “Things I don't eat anymore are steamed pork bus, conbini lunches, conbini sandwiches, and gummies. I've learned how to choose high-protein, minimally processed options.”

Seeing Ab Definition Has Been a Great Achievement

Idit_Greenberg_idit_kickboxing_and_fitness8idit_kickboxing_and_fitness/Instagram

Her biggest achievement when it comes to her body? “Seeing some ab definition is something I could never imagine happening. But once I started to see it in my mind's eye, I finally could bring myself there,” she says.

There Is No Such Thing As a Magic Diet

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“Keto, Intermittent Fasting, etc, are not magic health diets,” Idit admits. “The most they did for me was to put me in the right mindset of discipline to diet. They were a big help at first, but it's ok to just do them for a limited time to get you going. Also, some people now say that endless cardio doesn't help with weight loss and that lifting heavy is more important. Actually, they are both important. Even though I average 15,000 steps a day just from my lifestyle, I recommend putting some emphasis on cardio training.”

RELATED:20 Superfoods for People Over 50

Conquering Food Noise

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Her most significant fitness challenge “was a mental one,” Idit says. “I was doing a lot of emotional eating before and had a strange attachment to some foods. I had a lot of ‘food noise,’” she says. “Trying to eat healthy was a big burden at first, mainly mentally. Now, I'm at a point where I know I won't be hungry. And even if I am, I won't die. I can have some ‘bad food’ and survive, and I can also have a very small portion and feel happy about it.”

How She Measures Progress in Her Body Goals

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Idit measures progress in her body goals by taking weight and waist measurements. “I also recently finally am able to do strict pull-ups and chin-ups, which to me is a huge progress,” she says. “Now I am looking into getting more reps.”

Body Neutrality

Idit_Greenberg_idit_kickboxing_and_fitness7idit_kickboxing_and_fitness/Instagram

When she feels badly about her body, Idit tries to apply "body neutrality" and just accept that some days are like that. “Sometimes you hate your body, or your mind, or your thoughts. And we can't be happy with ourselves every day, but the body is the vessel I received from my ancestors, and my mind is only trying to keep me safe. I try to speak to myself like an older sister or an aunt would, being straightforward but kind,” she says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Her Advice? Make Diet and Exercise Your Lifestyle

Gym customer is getting advice and suggestion from her personal trainer for exercising plan program and getting her evaluation chart from sample blood test for her workout progress conceptShutterstock

Her advice for someone just starting their fitness journey? “Be prepared to make this a part of your life forever. It will get better and harder as you go along, and never be shy to outsource (getting a trainer, a nutritionist, a life coach, etc.),” Idit says.

Habits Are “Forever”

I,Can,Self,Motivation,-,Cutting,The,Letter,T,OfShutterstock

“Motivation is fleeting. Habits are forever. What seems to fill 100% of your headspace now will soon become something you do without thinking about it. Just stick to it long enough, and you won't need motivation,” she says.

Her Motivational Quote

Idit_Greenberg_idit_kickboxing_and_fitness5idit_kickboxing_and_fitness/Instagram

Idit has a favorite motivational quote when it comes to fitness. “Fitness is like a big pile of dirt. Some days, you get a shovel to move it. Some days, you get a spoon. In any case, you will move some dirt today,” she says.

RELATED: 10 Ways Chalene Johnson Stays Fit at 55

Believe in Yourself

Idit_Greenberg_idit_kickboxing_and_fitness4idit_kickboxing_and_fitness/Instagram

Her final advice? “The first step to getting where you want to be is believing that you actually can get there. Many people start diets like they already know it'll be another failed attempt. Once you understand you are not broken, you don't have some genetic mutation to keep you fat, and that there's no reason for you not to look like your dream – you can get there!” Idit says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

61-Year-Old Woman Lost 40 Pounds By Making These 2 Simple Changes

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Leah Groth
By Leah GrothJan 04, 2025
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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✓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 in your post-menopausal stage and struggling to lose weight? Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. In fact, she herself lost 40 pounds at the age of 61 (and 55 pounds altogether) by making a few simple changes to her routine. “I totally changed my body composition at 61 by changing these 2 simple things,” she writes across a recent viral Instagram video. “Can it be that simple? Yes it can!” she added in the caption.

She Changed Her Approach to Diet

Many people think not eating or eating much less is the key to achieving a dream body. But the opposite can be true. “Eat as much as possible to fuel your body (not as little as possible to be skinny),” says Ilene in her post.

She Changed Her Approach to Exercise

Another game changing thing she did? She changed her approach to exercise. “Lift heavy weights 4 to 5x a week (Heavy for YOU),” she says in the post.

She Used to Yo Yo Diet

“I spent 40 years yo-yo dieting - eating as little as possible - and focusing on doing more cardio that weight training (and never heavy enough),” she continues in the post. Here’s what I changed and what you can start doing TODAY to make a difference in how you look and, more importantly, how you feel.”

She Follows These 3 Eating Rules

She went on to change the way she ate and followed these rules. First, she eats “at least 100g of protein spread evenly throughout the day,” she says. “Eat your biggest carb rich meals right before and after your weight training,” is her second rule. And her third? “Track your macros - if you are not eating at least 1800 calories a day, you likely need to do a reverse diet to rev your metabolism before attempting to lose fat,” she says.

She Weight Trains and Does Some Cardio

She also changed her exercise focus. “Weight train 4 to 5 days a week - lifting heavy weights (heavy for YOU). Most women don’t like heavy enough so they don’t get the benefits of muscle hypertrophy, which is what makes your muscles grow,” she says. “Cardio is important for heart health and can be a good tool to aid in fat loss when you are in a calorie deficit, but it should never replace weight training.”

Muscles Burn More Calories Than Fat

She also points out that muscles burn more calories than fat. “The more muscle you have, the more you can eat and maintain the same weight or lose body fat,” she says. “Weight training also helps keep your bones strong, which is especially important to us post menopausal gals. Strong bones and muscles allow us to maintain our overall strength and fitness and independence as we age.”

Here Are Some More Tips

“Changing how you eat and move can seem overwhelming, but if your goal is healthy aging, both are necessities. Start slow and remember these mantras,” she says.

  • Consistency, not perfection
  • Discipline, not motivation
  • Comparison is the thief of joy

“You are not too old; it is not too late to get in the best shape of your life starting today,” she concludes. And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Smartnews Feed

She Lost 10 Lbs and Transformed Her Body with These 8 Habits

Monica lifestylewithmon
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Leah Groth
By Leah GrothJan 22, 2025
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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Do you want to lose weight by incorporating a few healthy habits into your routine? Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple habits that enabled her to achieve her fat loss goals and transform her body. “After I gained a bunch of weight from unhealthy habits and an antidepressant medication I was on. It was one of the lowest points I’ve been in my fitness journey ever. Although these results did not happen overnight, I started noticing quick and rapid results when I started doing the following,” she writes in one of them.

LISS Cardio

The first habit she incorporated was LISS (low intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Her next healthy habit? Hydration. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Taking progress photos is helpful. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

Lift Weights

She also recommends weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.”

Get Enough Sleep

In another post, she reveals other healthy habits that helped her lose weight. “I started getting enough sleep,” she says. Initially, she was going to the gym 7 days a week and only getting 4 to 6 hours of sleep a week. “Allow your body to rest and recover with a good 7-8 hours of sleep (yes that means sometimes skipping your 5am gym session when you know you need REST),” she writes.

Eat Less Processed Foods

Eating less processed foods also made a big difference. “I dare you to Yuka app half the things in your refrigerator/ pantry. There is so much extra 💩 in our food! I try to eat minimally processed foods now (more lean meats, veggies and fruit),” she writes.

Stop Ego Lifting

“Stop ego lifting,” she continues. “If you are training for aesthetics you need to be slowing down and controlling your movements to really engage the muscles you are targeting in each exercise.”

Find Your Maintenence Calories

And, last but not least, find your maintenance calories before you bulk or cut. “You need to know your body and where you’re starting before you significantly add/ subtract food to your diet. I went from eating probably about 1600-1700 calories a day straight into 2400. NOT SMART. That is not a proper reverse diet. Don’t make my mistake because it did way more harm than good!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

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

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

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

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

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
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✓Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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