Minimal Daily Step Goal: The Science-Backed Target

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        This is the Minimum Steps You Should Walk Each Day, According to Study
    A large new study confirms a major benefit of walking.
By Leah GrothAug 26, 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
✓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.

        Shutterstock/Maridav
    
By Leah GrothAug 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
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There has always been some debate about how many steps you should walk per day. Some people claim you should be walking at least 7,000, while others maintain the magic number is closer to 10,000. A recent study published in the British Journal of Sports Medicine (BMJ) hopes to restate the debate by determining how many steps people should walk per day if they are otherwise sedentary. 
Walking 10,000 Steps a Day Can Help You Live Longer
Shutterstock
Researchers from the University of Sydney's Charles Perkins Centre found that increasing your step count up to 10,000 may counteract the health implications of spending too much time sedentary each day. This primarily impacts people who sit at a desk all day. 
The More Steps You Walk, You Are Less Likely to Die
Shutterstock
The study involved 72,000 people and found that no matter how much sedentary time someone spent every day, walking up to 10,000 steps a day reduced the risk of death by 39 percent and cardiovascular disease by 21 percent.
People “Can and Should Try to Offset the Health Consequences” of Sedentary Time
Shutterstock
“This is by no means a get-out-of-jail card for people who are sedentary for excessive periods. However, it does hold an important public health message that all movement matters and that people can and should try to offset the health consequences of unavoidable sedentary time by upping their daily step count,” Matthew Ahmadi, one of the study's lead authors, said. 
It’s Easy to Increase Step Count
Shutterstock
“Step count is a tangible and easily understood measure of physical activity that can help people in the community, and indeed health professionals, accurately monitor physical activity. We hope this evidence will inform the first generation of device-based physical activity and sedentary behavior guidelines, which should include key recommendations on daily stepping,” Senior author Professor Emmanuel Stamatakis added.
Walking More Than 2,200 Steps a Day Increased Benefits
Shutterstock
The group was divided up with the lowest amount of steps set at 2200. “Any amount of daily steps above the referent 2,200 steps/day was associated with lower mortality and incident CVD risk for low and high sedentary time. Accruing between 9000 and 10,000 steps a day optimally lowered the risk of mortality and incident CVD among highly sedentary participants,” the study reads. 50 percent of the benefit was achieved at between 4,000 and 4,500 steps a day.
10,000 Steps Will Also Help You Lose Weight
Shutterstock
A 2018 study published in the journal Obesitysuggests that 10,000 steps a day is a good goal for weight loss and weight management. The researchers found a link between walking 10,000 steps a day and weight loss and weight management. 
Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert
It Also Promotes Other Health Benefits
Shutterstock
Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with less frequent heart disease, heart failure, and strokes.
💪🔥Body Booster: Set a goal of 10,000 steps per day for one week, and afterward, ask yourself if you notice any changes in your body or health. 
cardiosupplementswalkingweight loss

        
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        This is the Minimum Steps You Should Walk Each Day, According to Study
    

        Shutterstock/Maridav
    
By Leah GrothAug 26, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
There has always been some debate about how many steps you should walk per day. Some people claim you should be walking at least 7,000, while others maintain the magic number is closer to 10,000. A recent study published in the British Journal of Sports Medicine (BMJ) hopes to restate the debate by determining how many steps people should walk per day if they are otherwise sedentary. 
Walking 10,000 Steps a Day Can Help You Live Longer
Shutterstock
Researchers from the University of Sydney's Charles Perkins Centre found that increasing your step count up to 10,000 may counteract the health implications of spending too much time sedentary each day. This primarily impacts people who sit at a desk all day. 
The More Steps You Walk, You Are Less Likely to Die
Shutterstock
The study involved 72,000 people and found that no matter how much sedentary time someone spent every day, walking up to 10,000 steps a day reduced the risk of death by 39 percent and cardiovascular disease by 21 percent.
People “Can and Should Try to Offset the Health Consequences” of Sedentary Time
Shutterstock
“This is by no means a get-out-of-jail card for people who are sedentary for excessive periods. However, it does hold an important public health message that all movement matters and that people can and should try to offset the health consequences of unavoidable sedentary time by upping their daily step count,” Matthew Ahmadi, one of the study's lead authors, said. 
It’s Easy to Increase Step Count
Shutterstock
“Step count is a tangible and easily understood measure of physical activity that can help people in the community, and indeed health professionals, accurately monitor physical activity. We hope this evidence will inform the first generation of device-based physical activity and sedentary behavior guidelines, which should include key recommendations on daily stepping,” Senior author Professor Emmanuel Stamatakis added.
Walking More Than 2,200 Steps a Day Increased Benefits
Shutterstock
The group was divided up with the lowest amount of steps set at 2200. “Any amount of daily steps above the referent 2,200 steps/day was associated with lower mortality and incident CVD risk for low and high sedentary time. Accruing between 9000 and 10,000 steps a day optimally lowered the risk of mortality and incident CVD among highly sedentary participants,” the study reads. 50 percent of the benefit was achieved at between 4,000 and 4,500 steps a day.
10,000 Steps Will Also Help You Lose Weight
Shutterstock
A 2018 study published in the journal Obesitysuggests that 10,000 steps a day is a good goal for weight loss and weight management. The researchers found a link between walking 10,000 steps a day and weight loss and weight management. 
Related: The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert
It Also Promotes Other Health Benefits
Shutterstock
Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and cardiovascular disease overall, with less frequent heart disease, heart failure, and strokes.
💪🔥Body Booster: Set a goal of 10,000 steps per day for one week, and afterward, ask yourself if you notice any changes in your body or health. 

        
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        20 Ways to Maximize Burning Fat While Walking
    
Copyright Ivana Chapman/YouTube/Shutterstock
By Leah GrothAug 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you want to lose weight by walking? Ivana Chapman (@IvanaChapman) is a BSc Sports Science, Certified Strength & Conditioning Specialist (NSCA), and former International athlete in Karate and Canadian National Natural Bikini Competitor. In a new viral video, she discusses how to lose weight by walking, including ways to maximize the burn. “You might have heard that walking is healthy and helpful for weight loss. I'm going to explain the benefits of walking and why it makes sense to add it to your weight loss plan. And at the end, I'm going to include a couple of important warnings so that you make sure that you do walking right, and I'm going to include a tip for people who are trying to maximize their fat burn,” she says.
You Can’t Out Exercise a Bad DietShutterstock
“Let's start with a really important point: You can't out-exercise a bad diet,” explains Chapman. “Most of us don't have enough hours in the day to burn off tons and tons of calories. The majority of your weight loss result is going to come through your nutrition, but I still think it's really important to add walking in order to enhance those effects.”
Walking and Calorie Restriction Is Effective for Weight Loss“There's one interesting study where they found that walking combined with caloric restriction enhances the outcomes and especially the long-term outcomes,” she says. “A lot of people, when they get on a fitness regime, they get very excited, and they might go to the gym every day, but it's not sustainable. Whereas adding a half an hour walk every day is sustainable for most people.”
Almost Anyone Can WalkShutterstock
“The great thing about walking is that most people can do it. There's a very low barrier to entry. Even someone who's carrying a lot of extra weight or someone who's in their seventies or eighties can benefit from walking,” Chapman says.
And, You Are More Likely to Stay Motivated Walking Than with Other WorkoutsShutterstock
“There are some really intense exercise routines that burn off a ton of calories if you're doing HIIT training or something like that, or just some really intense exercise programs, but only fit people can really benefit from those, and even fit people will find it a struggle after a while and sometimes hard to stay motivated for that type of plan,” Chapman points out.
Almost Everyone Should Be Walking MoreShutterstock
“Walking is something that we should all be doing on a regular basis, anyway,” she elaborates. “We need to be moving more. More than 60% of US adults do not engage in the recommended amount of physical activity. And what's recommended is 150 minutes of moderate-intensity exercise over the course of a week. It's actually not that much. It would be 30 minutes five days a week, or you could do a couple of hour sessions on the weekend, and then you just need to squeeze in a couple of 15 minutes. Ideally, you are active every day, and about one quarter 25% of US adults are not physically active at all.”
Walking – Especially Brisk Walking –Is Always HelpfulShutterstock
“No matter where you are currently on your fitness journey, walking can be helpful. Just incorporating more walking, particularly brisk walking, can make a big difference for the vast majority of people,” she says.
Walking Makes You Feel BetterShutterstock
“I know from experience that when I walk more, I feel better, I feel less stiff, and I feel more energetic. A body at rest tends to stay at rest, and a body in motion tends to stay in motion, and most of us could benefit from more motion,” she says.
There Are So Many Health Benefits of WalkingShutterstock
She goes on to discuss the “specific benefits” of walking. “Walking improves your circulation and your breathing. And for people 65 and older, it's been shown to reduce mental decline. It also builds bone density and improves your sleep, and we don't get enough sleep, and we don't get enough quality sleep. So if you're improving your sleep, you're going to improve everything. Walking can definitely improve your health. It's been shown that being sedentary can increase your cardiovascular risk factors. So, cholesterol and blood pressure.”
Walking Outdoors Can Improve Your MoodShutterstock
Next, she discusses how to make sure that you get the most benefit from walking. “Walking outdoors can be particularly beneficial for improving your mood. I definitely feel that little mental lift when I'm outside walking,” she says.
Walking at the Same Time Is Also KeyShutterstock
“Walking at the same time every day can be helpful as well. The key to success with weight loss in the long term is consistency. So if you set a particular time that you're going to walk every day, then you're more likely to do it,” she adds.
Consistency Is Key to WalkingShutterstock
“My husband has recently started a really great habit when he drops our son off to school. He goes for a half-hour walk before he starts his workday, and that's a great way for him to fit that extra exercise and movement into his day. So whether it's first thing in the morning or later in the evening, it's really whatever works best for you, but try to keep it consistent.”
Walking After a Meal Is Great for DigestionShutterstock
“Walking after eating can be a really good habit to get into. Walking after a meal can be helpful for digestion and reducing acid reflux. So maybe you take a 15 or 20-minute walk after your lunch,” she continues.
Walking with Others Can Make You More AccountableShutterstock
“If you're meeting a friend or colleague, you can walk together. It can be really refreshing in the middle of your day and kind of keeps you more energized. Walking with a friend or family member can be a good habit because if you are also doing it with somebody, you're more likely to stick to that practice. If you both encourage each other, you're more likely to be successful,” she says.
Build the Habit of WalkingShutterstock
“So rather than just telling yourself that you're going to walk more, it's best to do it at the same time and have a specific plan. It's more about building the habit of an active lifestyle rather than measuring how many calories you're burning off, although you will be burning some calories,” she explains.
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Here’s How Many Calories You Can Burn WalkingShutterstock
How many calories can you burn? “I've seen a general rule of thumb that says you burn off about a hundred calories for a mile for a 180-pound person. So maybe in a half an hour's walk, you'll burn off 150 calories. If you're slightly lighter, you'll burn off less. If you're heavier, you'll burn off slightly more. Also, if you're going a bit faster, you're going to burn off slightly more calories.”
And, How Many Pounds Per Week You Can DropShutterstock
“Now, theoretically, if you burn off an extra 250 calories a day, you would be losing half a pound per week. So let's say you're taking those 30-minute walks each day, and then that's 150 calories. And suppose you do just a slight dietary modification, just something very minor where you're reducing your calorie intake for that day by a hundred calories. In that case, that adds up to 250 calories a day, and you'll be losing that half a pound a week with very little effort,” she says.
Don’t Increase Walking Too FastShutterstock
“A couple of important warnings,” she emphasizes. “Gradually increase your walking. If you've been completely sedentary, don't start walking an hour to two hours every single day without fail. It sounds like a great thing to do, and people get really excited. But if you're putting too much strain and you don't give those tissues a chance to recover, you can end up with plantar fasciitis, which is quite painful. You can also end up with ankle, hip, or knee pain. So you want to build yourself up gradually. Obviously, if you're already a very fit person and you've been working out and you're just adding walking, then that's fine. But if you've been completely sedentary and you're carrying quite a lot of extra weight, take your time and do this gradually. You can start with just a 15-minute walk each day, and that's enough.”
Do Shorter Walks More FrequentlyShutterstock
“The main thing is that you get yourself moving. It is better to do shorter walks more frequently than going for a two-hour walk and then just being sedentary all week. Your body responds better when it's given time to recover in between. So make sure that you're allowing recovery and you're not pushing yourself too much all at once,” she continues.
Get a Good Pair of ShoesShutterstock
Next, make sure you have comfortable, supportive shoes. “This is not the time to break out the stilettos and go for an hour's walk. I'm not sure that most people would do that, and it's probably not possible. But make sure that your shoes are decent, that they have some arch support, if that's what you need, or at least some support so that you know that you're going to be comfortable during a longer walk. You don't necessarily need a ton of cushioning if it fits you properly, but if you're like me and you need orthotics, then it's important to make sure that you're wearing those orthotics on your walks.”
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Once You Get Better at Walking, Increase Intensity and Try HikingCopyright Ivana Chapman/YouTube
“Once you get good at this walking thing, you can increase the intensity, of course, but you can also try working at different levels to try hiking, which I love to do. It's a little bit more challenging and fun. You're almost doing step-ups, and you're going to get more stimulation for different parts of your body. You'll feel your glutes a little bit more and your quads, perhaps calves, as well. You're going to feel different parts moving. It's a lot more stimulating, and you're going to burn more calories. I think it's helpful to do a mix of some flat walking and some incline walking just so you have that variety,” she says. You can be inclined to walk outside or on the treadmill. “It's a good way to increase the intensity and burn some more calories while walking. Having different levels increases the difficulty for your leg muscles, and you're going to feel that you're pushing yourself a bit more.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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        Burn 1 Pound Every Week Using These 7 Simple Walking Tricks
    

        Courtney Black/Instagram
    
By Leah GrothDec 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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 struggling to get your steps in? You aren’t alone. However, one expert has some tips and tricks on how to make it easy to achieve your step goals. Courtney Black is a fitness trainer who regularly shares advice on how to get in shape. In a recent post, she discusses the importance of walking for weight loss. “10,000 steps per day can burn up to 500 calories per day,” she writes across the Instagram Reel. “That’s 3,500 calories per week. That’s 1lb of fat per week.” How do you manage to walk that much daily? Here is what she says.
She Calls Walking the “Most Underrated Way to Lose Fat”
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“The most underrated way to lose fat!” she says in her post about walking. “Listen up. You do not need to be training for hours, overworking your body, and running it into the ground. Get moving more outside your workings and increase your NEAT. Doing so will mean that when you are working out, you can give your workouts 100% and get more from them, too. Focus on the QUALITY of your sessions, and then when you’re not working out, focus on getting some movement in.”
RELATED:  This Is Exactly How to Lose Body Fat This Year
Go for 4 Short Walks a Day
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Here are the first tips on how to get steps outside of your workout. Go for several short walks a day. “ Break this up into short 10-minute walks,” she says. “4 short 10-minute walks will be around 6-7k steps.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Walk After Meals
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Her second tip has to do with timing and meals. She recommends eating after breakfast and dinner. “Get out on a morning walk or an evening walk after having your dinner. This will also help you digest your food and sleep better,” she says.
Walk on Your Rest Days
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Taking a day off from your usual workout? Use it to get your steps in. “On rest days, go for a long chilled walk. Active rest days like this are so good for recovery,” she says.
Make Walking a Social Affair
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If you are having trouble motivating yourself to go for a walk, make it a social thing. “Meet your friend for a coffee and walk,” she writes.
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Get a Walking Pad
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If you really have no time to get outside and walk, buy a walking pad. “Get a standing desk and do some work from a walking pad,” she suggests.
Read While Walking
Courtney Black/Instagram
Another way to multitask on your walk? Also, use it as a time to read or listen to an audiobook. “Read a book on a walk or your walking pad,” she recommends.
Move More!
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“There are so many ways you can get this in. You don’t need to reach a certain step number each day, but you can just get moving more outside of your workouts wherever you can. It’s the easiest way to increase your calorie deficit without cutting out more food,” she concludes.
Walking 10,000 Steps a Day Has Been Linked to Weight Loss
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There is research linking walking 10,000 steps a day and weight loss, including a 2018 study published in the journal Obesity. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.
RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts
Walking offers Lots of Other Benefits
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There are other benefits of walking. 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. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        Woman Gets 12,000 Steps Daily With Her Desk Job Using These Simple Hacks
    
Copyright liftwithtrish/Instagram
By Leah GrothNov 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓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.
Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement in order to lose weight. In a new post, she reveals her secret to taking her steps every single day. “I sit for hours at a time, literally. But I still hit 12K+ steps daily. I know you can do it, too,” she writes in the post, revealing her top tips for getting steps in.
Set Your Step Goals
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She suggests starting with setting step goals – and aiming high! “First, my recommendation is to aim for 8K steps per day if you are under that right now. Over time, I highly recommend getting to 10K+ steps, especially for women in their 40s and above,” she writes in her post.
Walking Can Make a Big Difference
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Why should you walk? “Walking is the simplest way to make a significant improvement in your health, and it burns more calories than you think. It’s the easiest step you can take. So, start here if you are just starting your health journey,” she says.
Don’t Fall Below Your Goal
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Don’t cut corners when it comes to walking, she says. “Set a non-negotiable minimum step count and never fall below it. I aim for 12K steps each day. If I haven’t hit it by the end of the night, I don’t sit down until I do!” she writes.
RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later
Get Up and Move
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Also, stay active throughout the day. “Get up and move while talking, scrolling, or texting. Yep! You can actually just walk around your house! Go up and down your stairs! Walk the length of your driveway and back! Circle your dining room table!” she writes.
Try Mini Walks
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Another one of her go-to tactics? “Park far away from any entrance, i.e., grocery stores, shopping malls, gyms, post office, etc.” she writes. That way, you can slip in mini walks in between errands.
Invest in a Walking Pad
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“ Invest in a walking pad,” she continues. “Or do what I did and place a block of wood across the treadmill arms to create a makeshift desk.” What makes this a good tactic? You can multitask. “You can walk at a slow speed and work, watch tv, talk on the phone,” she says.
Take a Walk After Dinner
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Not sure what to do after dinner? Get some steps in. “Go for an after dinner walk instead of plopping on the couch,” Trish recommends.
Schedule Walks
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Get your calendar out and make sure walking is built into your day. “Plan your day in advance. Yes, actually schedule your walks into your calendar. I front load all my activity because that works best for me!” she says.
Use Walking as a Warm Up and Cool Down
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Are you hitting the gym to do some weight lifting? Sandwich your regular workout between walks. “Walk 10 minutes before and after your workout as a warm up and cool down,” she suggests.
RELATED:Woman Takes Berberine for 14 Days and Shares What Really Happened
Take the Stairs
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Don’t opt for the easier and faster method while going up or down. “Take the stairs instead of elevators or escalators,” she recommends.
Stop Making Excuses
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Finally, “stop making excuses,” she says. “There is more than enough time in a day to get plenty of movement. If you think you don’t have time, time isn’t the issue: the issue is that it isn’t a priority, and you have poor time management skills.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        I Lost 120 Pounds in a Year by Walking. Here’s How Many Steps You Need to Do to Lose. 
    
YouTube/@LouisesJourneyxo
By Leah GrothJul 19, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
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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
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Do you want to lose over 100 pounds – one step at a time? Louise (@LouisesJourneyxo) is a weight loss warrior and influencer who lost a whopping 120 pounds and completely transformed her body. In her many viral videos, she details exactly how she did it via natural methods, including changing her approach to diet and exercise. In one of them, she reveals her go-to workout, walking, and offers tips on how to lose weight with the workout. “Today I'm gonna be telling you exactly why walking is one of the best exercises for weight loss and exactly how you can get started in walking, how walking has actually benefited me, and how many steps you should actually get a day to lose weight,” she says.
Walking Is Low Impact, So You Can Do It Longer Than RunningOne reason why “walking is one of the best exercises is because it's a low impact cardio instead of running, which you might not be able to do for a longer period of time, most people can't,” she says. “You can do it for a long time, so you can actually burn more calories than you can run in because you just can't run for that period of time.”
It’s Easy on Your JointsShutterstock
“It's also really good on your joints,” Louise says. “For example, when you are really overweight, you don't wanna be doing jumping movements or anything like that. It puts too much pressure on your joints. You can injure yourself. You can damage your knees.”
It Promotes Heart HealthShutterstock
Other health benefits include cardiovascular. It also “helps improve your cardiovascular health, helps you control diabetes and your cholesterol,” she says.
It’s Easy and ConvenientShutterstock
Another reason walking is great? “It's easy and one of the most convenient exercises to do,” she says. Even if you have kids, you can take them to the park and walk around.
RELATED:4 Simple Truths to Stay Fit in Your 50s
Tip 1: Gradually Increase ActivityShutterstock
Louise recommends starting small and working your way up. She admits that when she was obese and first started, she could only walk for five to 10 minutes. “If you gradually increase your activity, increase the amount of walking you do, you can get there,” she says. “Now I can walk for basically ever. I feel like I can literally walk forever. I don't need to stop. Very rarely do I need to sit down or anything. I can probably do about 20,000 steps about actually feeling tired, which is pretty amazing. And that has been within a year.”
Tip 2: Track Your StepsShutterstock
She also recommends using a fitness tracker. “A few months into my losing weight, I decided to get a Fitbit just to track my steps and actually see how active I am and how many steps I'm getting a day. And that really, really did encourage me to increase my activity and go for walks,” she says.
Tip 3: Don’t Be DiscouragedShutterstock
While most experts recommend walking 10,000 steps a day, don’t be discouraged. However, keep working toward your goal. “Don't be discouraged by thinking that you have to get to 10,000 steps a day because you don't. If you are someone who doesn't even get a thousand steps a day, you can't expect to then aim for 10,000 steps a day. It's just not sustainable. It's not realistic for you. What is important is just increasing your steps by a little bit. So what you can do is you can get a fitness tracker to help you know, track your steps, see how many steps you are getting a day, and then just increase it.”
RELATED:Jillian Michaels Reveals the Secret to Blasting Belly Fat
Tip 4: Aim to Walk DailyShutterstock
“Or you can just aim to go for a walk every single day, and that will really, really help. Any activity, any extra walking or activity, will help you burn calories and help you get into a calorie deficit, which will help you lose weight,” Louise explains. “That's the secret. Just move your body more. So what you can do is just make sure that you're going for a 20 to 30-minute walk at least every single day. If you can't manage a 20 to 30-minute walk, start off with five, 10 minutes, whatever you can do, start off with that and just gradually increase it. If you can't do a 30-minute walk, you can split your walks up into free 10-minute walks a day. You can go for a walk in the morning and then in the afternoon go for a 10-minute walk and then a 10-minute walk in the evening. It does not matter when you go for a walk.”
Tip 5: Walk After a MealShutterstock
“Some people say that you should walk fast or walk after a meal. It doesn't matter. It still burns calories. But walking after you've eaten a meal really does help with digestion. So that is something you might wanna consider,” Louise says. However, “it doesn't matter in terms of burning calories, burning fat,” she adds. “Just move your body and walk.”
Tip 6: Take the StairsShutterstock/siam.pukkato
“Another tip is to just move your body more,” says Louise. For example, take the stairs instead of the elevator. “Park further away. Walk to the shops instead of driving your car. Use your car as little as possible.”
RELATED:10 Best High-Protein Foods for Weight Loss 
Tip 7: Walk When You Are StressedShutterstock
Walking is “a great stress relief” and “helps you manage mental health,” says Louise. If you're stressed, “go for a walk,” she says. “When in doubt, walk.”
Tip 8: Walk with Others or Your PetsShutterstock
Louise also recommends making walking a group activity. “Anyone can go and walk. If you've got a dog, go take them for the most walks they've ever been on in their life. Daily walks every single day. Your dog will love you even more for it, I promise,” she says. “You got kids, take them out to the park, go for walks. Get the whole family healthy.”
Tip 9: Eat in a Calorie DeficitShutterstock
Next, “eat in a calorie deficit, eat healthy, eat balanced,” Louise says. “Don't cut anything out. Moderation is key.”
RELATED:I Dropped 6 Dress Sizes in a Year by Making These Simple Changes 
There Is Evidence Backing Up Her ClaimsShutterstock
There is a lot of scientific evidence supporting Louise’s claims. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes. As for walking on an incline, it burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface. social media. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        116-Pound Ozempic Weight Loss: 7 Key Mistakes
    

        She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
    

        Copyright britts_getting_fit_/Instagram
    
By Leah SuzanneMay 08, 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.
Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

            
                Overeating
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

            
                Skipping Meals
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

            
                Not Exercising
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

            
                Not Following Directions
            
            
        
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Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

            
                Not Eating the Right Food
            
            
        
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Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

            
                Drinking Alcohol
            
            
        
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You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

            
                Not Being Patient
            
            
        
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A post shared by Brittany Ainsworth | Mounjaro | PCOS | Weight Loss | Exercise (@britts_getting_fit_)
The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach
    

        7 Tips for Losing Weight After Age 50
    

        Copyright Dr. Becky Gillaspy/YouTube
    
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

            
                Understanding How Ozempic Works
            
            
        Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.

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

            
                Your Body Already Makes This Weight-Loss Hormone
            
            
        ​Metabolic ImprovementsShutterstockThe good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

            
                Start Your Day With Yogurt
            
            
        ​Breakfast Bowls: Berry Yogurt Power BowlShutterstockBeginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

            
                Choose Your Yogurt Wisely
            
            
        Eating Too Little at a Time​ShutterstockWhen selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.

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

            
                Boost Your Breakfast With Berries
            
            
        ​BerriesShutterstockAdding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

            
                Don't Forget Your Daily Coffee or Tea
            
            
        ​CoffeeShutterstockGood news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

            
                Make a Daily Salad Your Secret Weapon
            
            
        Choosing Salad Over Steak​ShutterstockA daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

            
                Top Your Salad Strategically
            
            
        ShutterstockThe toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

            
                Design Your Dinner for Sustained Fullness
            
            
        ​Fundamental 3: Prioritize Whole FoodsShutterstockTo maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

            
                Why Timing Matters for GLP-1 Production
            
            
        ​It's Now Part Of My LifeShutterstockThe timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

            
                The Mediterranean Keto Connection
            
            
        ​Natural Booster #7: Mediterranean DietShutterstockMany of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.

RELATED:20 Possible Ozempic Side Effects

            
                Simple Daily Habits for Natural Weight Control
            
            
        ​Track MacrosShutterstockDr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds
    

        Copyright carolin_rny/Instagram
    
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓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.
Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

            
                Your First Steps With GLP-1 Medications
            
            
        "I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month." 
Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

            
                Finding Your Ideal Dosage
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing." 
She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

            
                Navigating Medication Shortages and Insurance Hurdles
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply." 
This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic." 
Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

            
                Managing Potential Side Effects
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore." 
Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

            
                Comparing Different GLP-1 Medications
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that." 
Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

            
                Tracking Your Results Realistically
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress." 
She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

            
                Combining GLP-1 With Proper Nutrition
            
            
        
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A post shared by Carolin Tyler | Weightloss & Lifestyle (@carolin_rny)
"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer." 
The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

            
                Building a Sustainable Exercise Routine
            
            
        
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Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery." 
The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

            
                Planning for Pregnancy While on GLP-1
            
            
        
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Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant." 
She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

            
                Treating Obesity as a Chronic Condition
            
            
        
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"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day." 
This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me." 
She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

            
                Creating Your Long-Term Maintenance Plan
            
            
        
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Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it." 
She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

            
                Addressing Access and Stigma Barriers
            
            
        
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Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier." 
This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

            
                The Reality Check: GLP-1 Is a Tool, Not Magic
            
            
        
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"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis." 
For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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