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Fitness Coach Reveals 3 Must Do Changes to Burn Fat Every Day

Stop wasting your time.

Leah Groth
By Leah GrothNov 03, 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.

Morgan_Self_morganself_7
Copyright morganself_/Instagram
Leah Groth
By Leah GrothNov 03, 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.

Nutrition & Diet

Do you want to speed up your metabolism so you can build muscle and burn fat faster? Morgan Self is a fitness and lifestyle coach who helps people achieve their weight loss goals and “live” their “life in a body” they “love.” In a new Instagram video, she reveals a few simple tricks for blasting fat. “If I wanted to start building muscle and optimizing metabolism this season without putting on excess body fat, I would do these three things,” she writes in the Instagram video.

Building Muscle and Metabolism Go Hand in Hand

“Building muscle = more definition in a cutting phase + higher metabolism,” she explains in the caption. “You don’t have to get ‘bulky’ or gain a ton of body fat to gain muscle, but you do need to do a couple of things to make sure you see progress.”

Maintain Calories or Aim for a Small Surplus

“Maintenance calories or a small surplus” are important, according to Morgan. “Muscles need energy (calories) to build and grow. Reverse out of your calorie deficit and stay at maintenance levels or even a small surplus so your body will put energy toward muscle-building (getting 40-50% of your overall calories from carbs is best!),” she writes.

Progressive Overload

Next, make sure you are training in a progressive overload. “Step it up and make sure you’re really giving it your all in your training. Weight training utilizing progressive overload over time is how your muscles grow. Cut back on cardio and HIIT style workouts during this phase, but keep them in smaller amounts to keep endurance up,” she says.

RELATED:5 Things Men Need to Stop Doing When Their Partner Goes Through Menopause

Be Consistent

Third, be consistent. “Building muscle takes longer than losing body fat. Stay consistent and measure progress by your increasing strength and your nutrition consistency rather than physical appearance changes. You may not see a lot of physical changes until you go into your next cut!” she says.

Don’t Wait! Get Out of That Calorie Deficit

Her final message on the matter? Don’t wait until tomorrow! “If you’ve never done a maintenance or building phase before - now’s the time you shouldn’t be in a calorie deficit forever,” she says.

RELATED:She Lost 15 Pounds and Found True Health By Changing These 3 Simple Habits

Stop Looking for Healthy Recipes That Are Complicated

In another post, she reveals five things that are keeping you from achieving weight loss success. “You’re going to hate the first one, but these are the five things I get asked about ALL THE TIME that is really a waste of your brain space when trying to lose weight,” she says, starting with healthy recipes. “I used to spend SO MUCH DAMN TIME trying to find ‘healthy’ recipes, going to the store for the weird ingredients it called for, making the recipe, and then figuring out how to track it in my macros. Waste. Now I just use simple foods that take me <15min to put together and are easy to track and be consistent with, even when I’m busy,” she writes.

Forget about Supplements

The second thing that could be keeping you from weight loss success is focusing on supplements. “If you aren’t already seeing fat loss with your nutrition and exercise, you don’t need to be thinking about supplements,” she claims.

Don’t Waste Time Worrying About Which Exercises to Do

If you are wasting time debating which exercises to do to burn fat, don’t. “There are no exercises that are specifically for losing fat. ANY exercise that gets your heart rate up will help you burn calories,” she notes.

RELATED: Mom of 4 Reveals Fat-Blasting Hacks That Helped Her Avoid Tummy Tuck Surgery

Or, Which Foods to Eat

Also, stop worrying about which foods to eat. “There are also no certain foods that will help you lose fat and tone up. When I stopped focusing on which foods and started focusing on how much, that’s when I got lean,” she explains.

Stop Trying to Be Perfect

Also, stop trying to be perfect. “I used to be either all in or all out. That made me continuously lose my results and start over. I had to make a drastic mindset shift. I couldn’t keep thinking of my fitness as a “program” I needed to stick to but a lifestyle that I’d need to change and develop new habits. Now free meals are in the plan, and I enjoy cookouts and going out to eat, and never feel like I’m starting over,” she concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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Fitness & Workouts

Top 3 Cardio Workouts for Melting Body Fat

Reggie Macena good_for_life_training
Transform Your Body at 40 with These 6 Habits, Says Coach
Copyright good_for_life_training/Instagram
Leah Groth
By Leah GrothMar 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight and burn fat by doing cardio? According to an expert, not all types of cardio exercise are as effective as others when it comes to weight loss. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals his three go-to cardio workouts. “3 cardio workouts you can use to keep the body fat melting,” he writes. “Body fat doesn’t drop on its own. There is a way to get it down and it’s gonna take some healthy eating and some cardio to help you burn calories. My cardio programs vary throughout the year but these are my 3 favorites.”

Incline Walking

“Incline walking is how I get my heart rate up but without pounding on my knees. Try 30 minutes with of varied incline ranging from 3-10. I use 5 minute intervals to keep myself entertained,” he writes.

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

Low Intensity Jog

“The low intensity jog is what I don’t most of the time,” he continues, revealing that he jogs at a “conversational “ pace. “It’s not fast at all but within 10 minutes I’m breaking a good sweat. I will do that 30-60 minutes twice a week.”

Higher Intensity Intervals

“My least favorite but most rewarding workout in the higher intensity intervals. This is when I use 3 minute intervals of a running pace (7.5 )and 1 minute of a waking place. (3.5) I will repeat this for 5-6 times then do a 5 minute cool down,” he says.

Cardio Is “Just Part of the Plan” for Reducing Body Fat

“Cardio is just part of the plan when it comes to body fat,” he adds. “You also have to eat the right foods. A higher protein diet and a small caloric deficit will do the trick but it takes time. Roughly 2-300 calories. Do not rush this process because that will lead to a rebound. You can do this.”

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

These Habits Help Him Blast Belly Fat After 40: Hydration

In another post, he revealed some habits that help him blast belly fat after 40, starting with hydration. “I get in about 2-3 liters a day. I keep a jug of water in sight or I will forget,” he says.

He Skips Cheat Days

He also eliminates splurge meals. “Skip the pizza cheat day,” he says. “I love pizza and probably can eat it everyday but… that won’t work for my gut. So when it’s time to clean it up. I let go of my pizza. I can go months without it. That way I don’t gain a bunch of weight on the weekends.”

He’s Careful of Condiments

“Watch the condiments,” is another suggestion. “BBQ sauce and ketchup can wreck any meal. They have so much sugar in them and you don”t realize that your low carb meal just became much higher carb.”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

He Does Slower-Paced Cardio

“Slower paced cardio,” is also good for blasting belly fat. “I just walk or hit a slowwwww paced jog. The goal is to do more but easier cardio. It melts body fat. No need to destroy yourself every workout.”

Plan for Slow Weight Loss

Finally, “Plan for slow weight loss” he says. “This is the real thing. You have to set longer term goals. Think about how much weight and body fat you want to drop. Rushing the process will lead to frustration and disappointment. Plan for 1-2lbs of weight loss per week. If you get more … congratulations. Still keep that goal closer 4-8a month,” he says.

Fitness & Workouts

5 Daily Habits That Melt Body Fat in 30 Days

keith ozment fit coaching
​Egg & Cheese McMuffin
Keith_Ozment_keithozment_fitcoaching
Leah Groth
By Leah GrothMar 26, 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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Are you trying to shape up this spring? Incorporating a handful of healthy habits will help you achieve your goals. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new Instagram video, he reveals his top fat-burning and weight loss habits. “For the next 30 days focus on these 5 things and watch the body fat melt away,” he writes in the post.

Daily Walks

Daily walks are his top habit to add. “Simply walking more is like adding jet fuel to your metabolism!” he says. “Do this: Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!) Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks! My favorite: Walk for 3 minutes then jog for 1 minute intervals.”

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

Hydrate

His next habit is hydration. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he says. “Do this: I want you to purchase a 24 pack of bottled water and grab two bottles on the way out the door each morning. Drink those two bottles before noon every day.”

Track Your Food

Next, start tracking your food. “Simply eating ‘healthier’ isn’t enough. Awareness is key,” he says. “Do this: Use MyFitnessPal to track everything you eat. Most people realize they’re overeating calories and under-eating protein. Awareness = results.”

Plan and Prepare

Planning and preparation is also key. “Failing to plan is planning to fail! Meal prep saves time and keeps you consistent,” he writes. “Do this: Use the meal and recipe discovery section inside My fitness pal to create yourself a meal plan. Use Instacart for grocery delivery or pickup.”

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

Resistance Training

His final habit for fat loss is resistance training. “Building muscle = burning more calories, even at rest. Plus, it gives you the ‘toned’ look you’re after. Without it? You risk becoming ‘skinny fat,’” he writes. Do this: Train at least 3x a week. Try a simple push, pull, legs split. 3 sets of each. 8-12 reps.

  • Push: Push-ups, chest press, shoulder press, triceps
  • Pull: Deadlifts, pull-ups, bicep curls
  • Legs: Squats, leg extensions, calf raises.
Or.. to simplify it even more, do 25 push-ups and 50 body weight squats every day for 30 days.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

3 Fat Loss Myths That Will Help You Lose Fat

Emma Storey Gordon esgfitness
Copyright esgfitness/Instagram
Leah Groth
By Leah GrothMar 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight but can't seem to sift through all the fat loss facts versus myths? Emma Storey Gordon is a fat loss coach and social media influencer who helps her clients lose fat and keep it off. In a new social media post, she pops the lid on a few weight loss myths circulating on the web. “3 fat loss myths that will help you lose fat,” she writes. “There are a lot of myths around fat loss & many of them stick around because they do work. Just not for the reasons being claimed,” she explains.

Starvation Mode

The first myth is the starvation mode. “This is the idea that you can eat too little to lose weight. On a physiological level, this isn’t true…if it was, then no one would starve,” she writes. “But on a behavioral level, this can certainly be true in the sense that setting your calories too low inevitably ends in you overeating and/or giving up and thus not adhering to a calorie deficit long term. If people believe in starvation mode, then they will often eat more, adhere to the diet, and get better results.”

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

You Aren’t Losing Weight Because You’re Building Muscle

Myth two is that you aren’t losing weight because you’re building muscle. ”The truth is that although some fat loss can be masked on the scale by muscle building, if you are losing a significant amount of fat you will lose weight (long term),” she writes. ”This is because your rate of fat loss is going to be faster than your rate of muscle gain. Even if your fat loss is pretty slow! e.g you are certainly not going to be building 0.5lbs of muscle every week (sorry, this information is painful for me too) This myth is useful as it stops people freaking out about the scales!!!”

You Shouldn’t Eat After 6 PM

The third and final myth? You shouldn’t eat after 6 p.m. “Food has the same caloric value before and after 6 pm,” she says. “However, the evening is also the time that most people go off track with their diet. So having a rule of not eating after 6 p.m. will likely help you stick to your diet and avoid mindless eating in front of the TV.”

And, to Reduce Calories Without Tracking, Don’t Drink Your Calories

In another post, she reveals 6 ways to reduce your calories without tracking. ”You don’t NEED to track calories to lose weight. Here are some quick and easy wins,” she says. The first? “Reduce liquid calories from drinks - that means milky/fancy coffees, fizzy drinks, ALCOHOL.”

Swap Out Your Starch

She also recommends swapping out carbs. “Swap half your starchy carb portion for salad or veg - This will save you calories without dropping food volume,” she writes.

Swap Sauces for Spice

Don’t fall victim to high-calorie sauces. “Swap sauces for spices,” she suggests. “No need to have bland food but mayo/ketchup/sweet chilli sauce can add a shed load of calories toy our meals if you aren’t careful,” she writes.

Eat Slower

Don’t eat so fast! “Eat slower,” she advises. “Maybe use chop sticks or have water with each meal and remove distractions!”

Cook Your Own Food

Eating out usually results in consuming more calories. “Prepare your own meals” at home, she recommends. “That way you know what is in them.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Cook with Spray Cooking Oils

“Cook with spray cooking oils” is her last tip. “Oil is 100% fat and is so easy to over consume, using 1 cal cooking spray can easily save you 100 odd calories. You can easily create a big enough deficit to start losing fat by making these swaps.”

Nutrition & Diet

Fitness Coach Reveals 3 Must Do Changes to Burn Fat Every Day

Morgan_Self_morganself_7
Copyright morganself_/Instagram
Leah Groth
By Leah GrothNov 03, 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.

Do you want to speed up your metabolism so you can build muscle and burn fat faster? Morgan Self is a fitness and lifestyle coach who helps people achieve their weight loss goals and “live” their “life in a body” they “love.” In a new Instagram video, she reveals a few simple tricks for blasting fat. “If I wanted to start building muscle and optimizing metabolism this season without putting on excess body fat, I would do these three things,” she writes in the Instagram video.

Building Muscle and Metabolism Go Hand in Hand

“Building muscle = more definition in a cutting phase + higher metabolism,” she explains in the caption. “You don’t have to get ‘bulky’ or gain a ton of body fat to gain muscle, but you do need to do a couple of things to make sure you see progress.”

Maintain Calories or Aim for a Small Surplus

“Maintenance calories or a small surplus” are important, according to Morgan. “Muscles need energy (calories) to build and grow. Reverse out of your calorie deficit and stay at maintenance levels or even a small surplus so your body will put energy toward muscle-building (getting 40-50% of your overall calories from carbs is best!),” she writes.

Progressive Overload

Next, make sure you are training in a progressive overload. “Step it up and make sure you’re really giving it your all in your training. Weight training utilizing progressive overload over time is how your muscles grow. Cut back on cardio and HIIT style workouts during this phase, but keep them in smaller amounts to keep endurance up,” she says.

RELATED:5 Things Men Need to Stop Doing When Their Partner Goes Through Menopause

Be Consistent

Third, be consistent. “Building muscle takes longer than losing body fat. Stay consistent and measure progress by your increasing strength and your nutrition consistency rather than physical appearance changes. You may not see a lot of physical changes until you go into your next cut!” she says.

Don’t Wait! Get Out of That Calorie Deficit

Her final message on the matter? Don’t wait until tomorrow! “If you’ve never done a maintenance or building phase before - now’s the time you shouldn’t be in a calorie deficit forever,” she says.

RELATED:She Lost 15 Pounds and Found True Health By Changing These 3 Simple Habits

Stop Looking for Healthy Recipes That Are Complicated

In another post, she reveals five things that are keeping you from achieving weight loss success. “You’re going to hate the first one, but these are the five things I get asked about ALL THE TIME that is really a waste of your brain space when trying to lose weight,” she says, starting with healthy recipes. “I used to spend SO MUCH DAMN TIME trying to find ‘healthy’ recipes, going to the store for the weird ingredients it called for, making the recipe, and then figuring out how to track it in my macros. Waste. Now I just use simple foods that take me <15min to put together and are easy to track and be consistent with, even when I’m busy,” she writes.

Forget about Supplements

The second thing that could be keeping you from weight loss success is focusing on supplements. “If you aren’t already seeing fat loss with your nutrition and exercise, you don’t need to be thinking about supplements,” she claims.

Don’t Waste Time Worrying About Which Exercises to Do

If you are wasting time debating which exercises to do to burn fat, don’t. “There are no exercises that are specifically for losing fat. ANY exercise that gets your heart rate up will help you burn calories,” she notes.

RELATED: Mom of 4 Reveals Fat-Blasting Hacks That Helped Her Avoid Tummy Tuck Surgery

Or, Which Foods to Eat

Also, stop worrying about which foods to eat. “There are also no certain foods that will help you lose fat and tone up. When I stopped focusing on which foods and started focusing on how much, that’s when I got lean,” she explains.

Stop Trying to Be Perfect

Also, stop trying to be perfect. “I used to be either all in or all out. That made me continuously lose my results and start over. I had to make a drastic mindset shift. I couldn’t keep thinking of my fitness as a “program” I needed to stick to but a lifestyle that I’d need to change and develop new habits. Now free meals are in the plan, and I enjoy cookouts and going out to eat, and never feel like I’m starting over,” she concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

What Really Happens in Month 1 on GLP-1 Meds

Meghan Garcia-Webb
I'm an Obesity Doctor and these are 4 Things You Must Know Before You Quit Ozempic
Copyright Meghan Garcia-Webb/YouTube
Christopher Roback
By Christopher RobackApr 21, 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.

Starting a new medication can be both exciting and nerve-wracking, especially when it comes to weight management treatments that have received so much media attention. Dr. Meghan Garcia-Webb, a Boston-based physician board-certified in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, has guided patients through their GLP-1 weight loss journeys. "I've helped hundreds of patients lose weight, and I'm here to help you too," says Dr. Meghan, who prescribes FDA-approved medications like semaglutide, tirzepatide, and liraglutide daily. Her frontline experience offers invaluable insights about what actually happens during that crucial first month on GLP-1 medications—information that can help set realistic expectations for your own weight loss journey.

Everyone's Experience Is Different

The first thing Dr. Meghan wants you to understand is that reactions to GLP-1 medications vary dramatically from person to person. "For the GLP-1 medications, I find that it's very hard to predict. People are all over the map," she explains. Unlike some medications that produce relatively consistent side effects across patients, GLP-1 medications affect each person uniquely. Dr. Meghan notes that she might see one patient with no side effects and the very next patient with numerous challenges, which makes it impossible to predict exactly how you'll respond until you try it yourself.

Some People Experience No Side Effects

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

Believe it or not, many patients sail through their first month with minimal discomfort. "Some people are just so lucky and they really don't have any of the bad side effects," Dr. Meghan shares from her clinical experience. These fortunate individuals notice decreased appetite and begin losing weight without struggling with nausea or digestive issues. Dr. Meghan has even seen "super responder" patients who lose as much as 10 pounds in their first month. If you're hesitant to start your prescribed medication, remember that you could be among those who experience a smooth transition.

When Side Effects Hit Hard

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

At the opposite end of the spectrum, a small percentage of patients have severe initial reactions. "I do have a very small percentage of people that will call me after they start it. And they're like, did I get food poisoning?" Dr. Meghan reveals. These individuals might experience intense nausea, vomiting, or diarrhea that can be mistaken for a stomach virus. Though this represents a minority of cases in Dr. Meghan's practice, she recommends starting your first dose on a Friday, giving yourself weekend recovery time if you happen to experience stronger side effects.

Most People Have Manageable Symptoms

Door handle open to toilet can see toilet​Nighttime Bathroom TripsShutterstock

The majority of Dr. Meghan's patients fall somewhere in the middle with what she describes as "annoying, but manageable side effects." You might experience mild stomach upset, slight fatigue, or minor bowel issues while simultaneously noticing positive changes in appetite control. "Usually what happens though, is some sort of flavor of, yeah, I didn't feel great. I had a little stomach upset... but their appetite also got better. They weren't eating as much. The food noise really disappeared," Dr. Meghan explains. For most patients, these benefits outweigh the temporary discomfort.

Your Experience May Change With Each Dose

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

Dr. Meghan has observed that reactions often shift as patients increase their medication doses. "For some reason, the tirzepatide 7.5 seems to be a weird dose for people," she notes, pointing out that patients frequently report plateaus or increased side effects at this specific level. Some find that side effects intensify with dose increases then gradually improve, while others experience fewer issues as their body adapts over time. Dr. Meghan emphasizes that this variability is normal and part of finding your optimal treatment level.

The First Month Is About Adjustment, Not Results

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The primary goal during your first month isn't weight loss—it's allowing your body to adapt to the medication. "These first initial doses are really just to get your body used to the medication," Dr. Meghan stresses. While some patients lose significant weight immediately, many don't—and that's completely normal. Dr. Meghan reassures patients that losing just a pound or two in the first month isn't concerning as the medication journey has just begun. She evaluates early success not by pounds lost but by whether the medication is tolerable enough to continue.

Don't Compare Your Journey To Others

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Dr. Meghan strongly advises against measuring your progress against other patients, celebrities, or social media success stories. "Don't compare yourself to other people that you know are taking it or that you've heard about on the news or social media," she cautions. The varied response patterns mean someone struggling with side effects might still achieve excellent long-term results. Dr. Meghan emphasizes that different experiences don't necessarily indicate different outcomes—they're simply part of the "regularly irregular" nature of GLP-1 medications that makes each patient's journey unique. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Shares Her Daily Meal Plan After Losing 47 Pounds on Mounjaro

Elizabeth Skordinsk countessofshopping Countess of Shopping
Copyright countessofshopping/Instagram
Christopher Roback
By Christopher RobackApr 21, 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.

Balancing nutrition while dealing with appetite suppression can feel like navigating uncharted territory. For Elizabeth Skordinski, this challenge became a reality when she began her Mounjaro (tirzepatide) journey that led to an impressive 47-pound weight loss. While the medication helped control her appetite, Elizabeth quickly discovered that thoughtful food choices and proper hydration were critical for managing side effects and maintaining energy. Follow along with Elizabeth's daily routine to discover practical, protein-rich meal ideas and simple hydration hacks that can make your own weight management journey more successful, whether you're using medication or not.

Starting the Day Right with Hydration

Staying hydrated is crucial when taking Mounjaro, and Elizabeth starts her day with intention. "I'm completely obsessed with LMNT Electrolytes," Elizabeth shares as she describes her morning routine beginning with a big glass in her 40-ounce Stanley tumbler. She pairs this with black coffee to kickstart her day. The electrolyte blend, containing 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, has helped Elizabeth manage common Mounjaro side effects like headaches and fatigue.

Electrolyte Ice: A Game-Changer for Flavor

When appetite is suppressed by Mounjaro injections, finding exciting ways to stay hydrated becomes essential. "I really found that I need to have foods each day that I'm excited about because I can't eat that much because of the Mounjaro injection," Elizabeth explains. She creates flavored ice using LMNT electrolyte packets in raspberry and watermelon flavors (her favorites) as well as citrus options. Using special ice molds for round ball and nugget ice shapes, Elizabeth makes hydration more appealing while ensuring she replaces electrolytes lost through daily activities and exercise.

Protein-Packed Sous Vide Egg Bites

Getting enough protein is a priority on Mounjaro, and Elizabeth has a smart solution. "Protein, protein, protein is the name of the game with Mounjaro weight loss," she emphasizes while demonstrating how to make homemade sous vide egg bites similar to those at Starbucks. Using a dash egg cooker, she combines eggs, heavy cream, sausage, cheese, and fresh vegetables to create 12 protein-rich bites. Elizabeth involves her seven-year-old son in the cooking process, teaching healthy habits while preparing meals that can be frozen for easy meal prep throughout the week.

The "LA Salad": Nutrient-Dense and Satisfying

Elizabeth's midday meal showcases her approach to nutrition while on Mounjaro. "I have coined this, if you haven't heard me talk about my LA salads, then you need to know," Elizabeth says while building her creation. She starts with a generous base of organic lettuce and romaine, then adds a flavorful pineapple salsa (just 10 calories per tablespoon) as dressing. The protein comes from a mixture of 93% lean ground turkey, black beans, and pinto beans seasoned with taco mix. Elizabeth tops it with a small amount of Mexican cheese and sour cream for satisfaction, noting that beans provide filling fiber and affordable nutrition.

Smart Snacking with Protein Chips

Even snacks can be protein-focused when managing appetite on Mounjaro. "I paired this with Quest protein chips," Elizabeth mentions, showing how she enjoys just half a bag of the chips alongside her salad. She's particular about flavors, preferring the purple bag over the green variety that her son enjoys. This mindful approach to portion sizes reflects how Mounjaro has changed her relationship with food, allowing her to stop eating when satisfied rather than finishing everything on her plate.

Dinner: Balanced and Portioned

Dinner demonstrates Elizabeth's practical approach to evening meals while on tirzepatide. "I didn't eat the whole thing. In fact, I only ate half the pork chop and I ate half the vegetables because I was way too stinking full," Elizabeth shares about her dinner from a low-carb meal delivery service. Her husband (whom she calls "the Count") prepared the meal for her while she was working, showing how planning and support systems can help maintain healthy eating habits even with a busy schedule.

Protein Ice Cream: Sweet Treats Without Sacrifice

Ending the day with something satisfying doesn't mean abandoning protein goals. "I'm obsessed with protein ice cream. It's easily 20 to 40 grams of protein per serving," Elizabeth explains while starting a batch that needs to freeze for 24 hours. This thoughtful approach to dessert allows her to satisfy cravings while maintaining her nutrition priorities. She finishes her day as she started—with hydration—enjoying a decaf coffee and more water with electrolytes to support her body through the night. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Daily Habits a Dietitian Recommends to Lose 25 Pounds Fast

Maria Lucey-Dietitian & Nutrition Educator
7 Proven Habits of People Who Lose Weight and Keep It Off
Copyright marialuceyrd_dietitian/Instagram
Christopher Roback
By Christopher RobackApr 21, 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.

Tired of weight loss promises that never materialize? Maria Lucey, a registered dietitian with a proven track record of helping hundreds of people shed unwanted pounds, combines psychology and science for effective results. "Life is too short to spend it constantly on a diet," Maria explains in her post. Her approach focuses on six powerful daily habits that fuel fat loss, build muscle, and make weight loss feel achievable without misery. Incorporate these science-backed strategies into your routine to transform your body and finally reach your weight loss goals this year.

Power Up Your Morning With Protei

Starting your day with at least 20-30 grams of protein creates the foundation for successful weight loss. "This sets the metabolic tone for the day. It stabilizes your blood sugar levels, reduces food cravings, and helps you maintain your lean muscle mass," explains Maria. Instead of saving calories with a small breakfast, front-load your day with protein-rich options like overnight oats with Greek yogurt, cottage cheese on whole grain toast, eggs, or protein smoothies. The results can be dramatic – Maria notes that clients who try this approach for just two weeks are often "mind blown with how their hunger and cravings changed and how much more control they had when they sat down for their evening meal."

Understand Your Personal Carb Needs

Carbohydrates aren't the enemy, but knowing your body's specific needs makes all the difference. "Carbs give you energy, and you need energy to function day to day and to live your best life," Maria emphasizes. For most women, 30-40 grams of starchy carbohydrates per meal works well, while men can generally handle 40-50 grams. If you have insulin resistance, PCOS, prediabetes, or are experiencing menopause, Maria recommends aiming for the lower range of 20-30 grams. Remember, these numbers refer only to starchy carbs like oats, rice, pasta, and whole grains – not carbs from fruits, vegetables, or dairy. For reference, Maria points out that "a half a cup of oats will give you around 30 grams of carbohydrates. Similarly, two slices of whole grain bread will give you 30 grams."

Make Daily Movement Your Priority

Forget spending hours on intense cardio workouts. "Losing weight is not about hours of cardio, but it is about getting in more movement every day," Maria advises. High-intensity workouts might burn calories in the moment but often increase hunger, undermining your efforts. Instead, focus on increasing your daily steps. If you typically walk 3,000-4,000 steps, aim for 7,000-8,000. Already at that level? Push for 10,000. According to Maria, the calories burned through everyday activities (your NEAT) contribute more to weight loss than a 45-minute workout. Plus, walking provides mental health benefits that positively impact your food choices: "If you go outside for 10 minutes of fresh air and a brisk walk, you're gonna come back feeling so much more in control." Even brief 10-minute walks (about 1,000 steps each) throughout your day can transform your weight loss journey.

Balance Each Meal With The Essential Trio

Creating balanced meals provides the nutritional foundation for sustainable weight loss. "Think protein, fiber, and healthy fats at every single meal," Maria recommends. "This combination naturally controls hunger. It stabilizes your blood sugar, and it supports your metabolism." For most women, aim for 30 grams of protein and 8-10 grams of fiber per meal, with a healthy portion of fats. Practical examples include grilled chicken with avocado and roasted vegetables, or salmon with quinoa and sautéed greens. Even a simple sandwich can become a balanced meal with whole grain bread, lean protein, and added vegetables. This balanced approach forms part of the five-step system Maria uses with clients for effective weight loss.

Incorporate Regular Strength Training

"Lifting weights will help you burn calories all day long," Maria explains, highlighting why strength training 3-4 times weekly (or 1-2 times for beginners) should be part of your routine. Unlike cardio, which only burns calories during the activity, strength training elevates your metabolism throughout the day. Women concerned about looking bulky can relax – building significant muscle takes considerable time and dedicated effort. The benefits extend beyond appearance: "More muscle equals a higher metabolism equals more fat loss," says Maria. She compares muscles to sponges that, after a workout, "soak up sugar from your bloodstream much more efficiently," improving insulin sensitivity and reducing disease risk. As you progress, the increased strength makes maintaining weight loss and everyday activities easier.

Practice Mindful, Intentional Eating

How you eat matters just as much as what you eat. "Research suggests that people consume 10 to 25% more calories when they are eating in front of the television compared to when they're eating without any distractions," Maria points out. Even worse, distracted eating affects your next meal too: "When we don't pay attention when we're eating, our brain does not fully register what we have consumed, making us much more likely to overeat later." Put down your phone, turn off the TV, and focus entirely on your meal. Maria advocates for mindful, distraction-free meals to help tune into your body's natural hunger and fullness cues. This simple shift can lead to naturally eating less, better portion control, improved blood sugar levels, and lower cholesterol.

Create Your Sustainable Weight Loss Formula

Combining these six powerful habits creates a practical approach to losing 25lbs without feeling deprived. "Losing weight is not about feeling miserable long-term," Maria emphasizes. Start your day with protein, understand your personal carb needs, increase daily movement, balance your meals, incorporate strength training, and eat mindfully. These habits work together to transform your body and relationship with food. Maria's science-backed approach focuses on making weight loss feel achievable and sustainable, allowing you to reach your goals and "get on with living your best life." By implementing these strategies consistently, you're not just losing weight – you're creating healthier habits that last. 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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