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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

8 Food Swaps That Helped Me Lose 70 Pounds

Nikki Madoch reveals how she lost weight while still getting to enjoy her favorite foods.

Leah Groth
By Leah GrothJun 10, 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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nikkigets_fit/Instagram
Leah Groth
By Leah GrothJun 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

You can lose weight while still eating some of your favorite foods. Nikki Madoch (@NikkiGetsFit) is a social media influencer and YouTuber who regularly shares content about how she lost a whopping 70 pounds on the Weight Watchers program. In one of her many viral YouTube videos, she reveals some of the healthy food swaps that helped her lose weight and keep it off.

Greek Yogurt Instead of Sour Cream or Mayo

Greek yogurt in a potShutterstock

The first great swap she incorporated into her diet is Chobani Greek non-fat plain yogurt. “I have just found that this works so well for mayonnaise and sour cream as a replacement,” she says. She uses it for chicken salad or tuna salad. “I'll use a tablespoon of light mayonnaise and then a tablespoon of Chobani 'cause you still kind of get that yogurt taste, but it works to make it creamy and not add a bunch of calories,” she says. She also mixes it with a ranch packet to make dressing or mixes it with “a little bit of cumin and lime juice” to make a sour cream sauce.

Quest Protein Shake for Coffee Creamer

Instead of using a coffee creamer she subs a Quest salted caramel protein shake. “I don't need to add any sort of sweetener, any sort of syrup or anything that is sweet enough. It gets me 30 grams of protein,” she says. She also adds collagen to her coffee.

Chickpea Pasta for Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

While she still eats regular pasta she often subs it for Banza chickpea pasta. “It's made from chickpeas and they just have a lot more protein,” she says, noting that one serving has 23 grams of protein, “whereas average pasta has 13 grams” and “eight grams of fiber versus three grams of fiber and then 48 net carbs versus 71 net carbs” making it a “better option.”

Laughing Cow for Cream Cheese

Scarborough, UK - February 16th, 2016: Pack of Laughing Cow spread cheese shot from above isolated on white with path. Created in 1921, the first cheese spread packaged in individual foil portionsShutterstock

“I love Laughing Cow. I have tried every flavor. The main one I like is just the light one. Such a good substitute for cream cheese. It works well if you're making a dish that uses cream cheese like I make buffalo chicken dip for him sometimes, and I used to use a full block of cream cheese, and now I just use like two laughing cows and some chicken and buffalo sauce and Bolthouse Ranch, and it's a really healthy alternative,” she says.

Ole Extreme Wellness Wraps for Flour Tortillas

healthy turkey wrap sandwich with lettuce, tomato, onion and peppersShutterstock

Her next sub? Ole Extreme Wellness Wrap tortilla for flour tortillas. “I've tried a bunch of different wheat ones and have not been a fan. I found these and these are well known in the WW community as well,” she says. She uses them for wraps and quesadillas.

Bolthouse Dressing for Condiments

A plastic plate of salad with ranch dressingShutterstock

Bolthouse dressings are another one of her favorite food items. They are basically “just yogurt dressings, so they're lower calorie than a regular ranch dressing,” she says. “I just love these as dips for my chicken. I like to have chicken tenders a lot, so I will just dip them into the ranches that I buy, or the blue cheese ranch is so good with buffalo on buffalo flatbreads that I make.

The balsamic is really good. I like to put it like when I saute onions, sometimes I add some of that, or I just use the balsamic on wraps sometimes,” she says.

PB2 Powder for Peanut Butter

Los Angeles, California, United States - 10-25-2021: A view of a hand holding a jar of PB2 powdered peanut butter, on display at a local grocery store.Shutterstock

“The next thing I wanna talk about is PB2, which is powdered peanut butter,” she says. She uses it to make pancakes and as a sub for peanut butter, mixing it with a little water. It’s also great for protein shakes, she says.

Turkey and Chicken for Meat

Homemade,Sausages,Turkey,chicken,Fried,Frying,PanShutterstock

Her last go-to sub? Turkey and chicken products for meat. “We still do eat red meat. We just don't prefer it,” she says. “We do chicken and turkey sausages, and we buy turkey pepperoni, and that is so good if you throw it in the air fryer, and it gets nice and crispy. It's a good snack, or it's just really good to put those on flatbreads with tomato sauce. We also use ground Turkey. I make turkey burgers and ground chicken now. I make chicken burgers. Those are much lower points and still have a lot of protein in them. They're easy to make and really flavorful. So I really like using that Turkey bacon. Even some of the lunch meat we've always just bought is turkey, chicken, ham, and that.”

She Also Stopped Eating Out

Happy family having barbecue party in backyard - Young friends celebrating at dinner drinking red wine at sunset - Focus on wine glassShutterstock

In another video, she revealed that she also stopped eating out. Due to her busy lifestyle, she and her husband, Adam, “relied on fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good,” she says. “And it really just came down to the convenience of it and just not caring about ourselves and not caring about what we were putting into our bodies. We were making it harder on ourselves by not fueling our bodies the way that we should have. And then that was just making all this hard work that we were doing even harder.”

And, She Started Tracking Her Food

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

When she “started tracking,” it was a major game changer. “One of the first things I did with tracking was go through the app and just look at all of the different meals that we used to eat from restaurants. And it was one of the most eye-opening things that I have ever seen,” she said. She was “shocked” to learn how unhealthy her diet actually was.

She Stopped Drinking Her Calories

Pouring Cream into a Cup of CoffeeShutterstock

She also realized that she was drinking a lot of calories, like shakes from Sonic and coffee with cream and sugar. “We were drinking so many calories that we didn't know about,” she says.

She Took a Month Off Fast Food

fast food and unhealthy eating concept - close up of fast food snacks and cola drink on wooden tableShutterstock

She also realized how unhealthy fast food meals were and that it “had gotten kind of out of control” of how fast food was impacting her diet. While she didn’t want to cut them out forever, she “did cut back for the first month” and didn’t eat out at all.

She Started Making Copycat Meals

hard shell tacosShutterstock

During that time, she “really found ways to kind of make similar meals at home,” she says. “That's when I started buying the Taco Bell shells that taste just like Taco Bell tacos, and you can just make 'em at home with the mild sauce but using ground Turkey instead. Different things like that. We'd start to do different copycat meals at home,” she says. This way, she satisfies her taste buds while sticking to her point goals.

RELATED: I Lost 70 Pounds on the Flexitarian Diet and Here's How

She Started Tracking

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and fresh vegetable. healthy eatingShutterstock

She started tracking. “I knew that I could control it if I just entered everything I ate into my phone; I'm in charge of that. I have to do it if I want to see the results. So I did it every day for 30 days in a row for the first month on Weight Watchers, and it was crazy to see how much it actually changed my life how much better I started to feel, and how much more aware of the things I was eating and just everything like that,” she says. You can benchmark your progress with this useful Lean Body Mass Calculator.

And, Gave Herself Rewards

At the end of a month, she rewarded herself when she stayed consistent. “I did one month, three months, six months, and then a year,” she says. “It felt good to reward myself because it was something that I knew I had earned and done, and I had put in the hard work for it.”

💪🔥Body Booster: Replace mayonnaise and sour cream with non-fat plain Greek yogurt to reduce calories while maintaining creaminess and flavor in dishes like chicken salad, tuna salad, and dressings.

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Nutrition & Diet

I Lost 30 Pounds by Swapping These 5 Foods

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Leah Suzanne
By Leah SuzanneApr 30, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

Are you trying to lose weight, but aren’t sure what to ditch from your diet? Stanley Bronstein is an author and weight loss expert who lost 220 pounds. The self-proclaimed “Been There, Done That, Weight-Loss Expert, who is launching the Million Pound Weight Loss Challenge on June 1, 2025, recently sat down with Body Network and revealed his top tips, including 5 simple food swaps he made to lose 30 pounds.

I Swapped Diet Soda For Water

Middle age man drinking glass of water sitting on sofa at homeShutterstock

“When I first started my weight loss journey, one of the very first things I did was stop drinking sodas. Picture this – I was drinking three big bottles (2 liters each) of Diet, Caffeine Free soda.

I knew from reading many studies that diet soda was supposed to be just as bad (if not worse) than regular soda. So I quit drinking it and started drinking water instead. That was 16 years (and 175 pounds ago – I was 320 pounds at the time). If you go back to 1990, I was even larger (367 pounds). I haven’t had a soda since. It took a while to get used to the change, but now I don’t miss them at all,” he says.

I Swapped White Rice For Brown Rice and Other Grains

Natural,White,And,Brown,Long,Rice,In,Wood,Spoons.​Refined Grains to Whole GrainsShutterstock

“Brown rice, which contains more nutrients and fiber, is a healthier choice for most people. Even better than brown rice are other grains, such as farro and barley. Barley has a glycemic index of only 28, which is one of the lowest among all grains. Farro has a glycemic index of only 45. Contrast this with a glycemic index of 73. The lower the glycemic index, the less your likelihood of Type II diabetes,” he reveals.

I Swapped Regular Milk For Almond Milk or Soy Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Almond Milk ​Shutterstock

“Midway through my weight loss journey, I concluded, after reading many studies, that I needed to eliminate dairy from my diet. Be aware that while almond milk tastes great, it doesn’t have nearly the same amount of protein as either whole milk or soy milk. That’s why I prefer soy milk. It has slightly more protein than regular milk and roughly 7 times the protein of almond milk. Make sure you buy the unsweetened varieties of almond milk and soy milk. Any time you buy a flavored non-dairy milk, it will have lots of added sugar, and that’s not good (in my opinion),” he maintains.

I Swapped Ice Cream For Nice Cream

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

“You may ask, what’s Nice Cream? All you need to do is take a bunch of ripe bananas and put them in the freezer for about an hour. Don’t let them get frozen solid. Then take them out and throw them in the blender or food processor. Viola. You have banana-flavored ice cream that tastes delicious. While it still tastes sweet, all the sugars in nice cream are natural, as opposed to the refined sugars typically found in ice cream,” he says.

I Swapped Unsalted Raw Nuts For Roasted/Salted Ones

A variety of nuts in wooden bowls.​NutsShutterstock

“I’ll be the first to admit that roasted/salted nuts are delicious. No doubt about it. But did you know that most roasted nuts are roasted in some type of oil, such as peanut oil? That adds unnecessary fat to the mix. Plus, it’s even worse if they add salt to the mix. You might say raw, unsalted nuts don’t taste as good. Well, here’s a little trick. Lay them out on a baking pan and roast in the oven at 350 degrees until they start to turn brown (or use an air fryer if you have one). Then take them out and let them cool for about an hour. Roasting brings out the natural oils in the nuts, and they’re fantastic. But don’t eat too many, as they can be addictive,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

3 Food Swaps a Weight Loss Coach Used to Lose 25 Pounds

Melissa Alexandria melissaalexandria01
Copyright Melissa Alexandria/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 20, 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.

We've all been there - trying to eat "just one" cookie or a "small handful" of chips only to find the entire package empty minutes later. For vegan weight loss coachMelissa Alexandria, this was a familiar battle. "Some people have this amazing ability to consume a tiny portion of cake or a little bit of chips and that's all they want," Melissa explains in her video. "I cannot have five chips and then just put the bag away. I am going to eat the entire bag or I'm going to be thinking about that bag until I get to finish it."

Find what works for your body type

Not everyone responds the same way to food moderation techniques. "For some people moderation is key, but for many of us, it is really frustrating and challenging to try to moderate the amount of decadent food that we indulge in," says Melissa. Instead of forcing yourself into an eating pattern that doesn't work for you, consider finding an approach that matches your body and personality. These simple swaps helped Melissa lose 25 pounds and maintain her weight without counting calories or restricting portion sizes.

Oil-free fries satisfy chip cravings

French fries or potato chips with sour cream and ketchupShutterstock

If salty, crunchy chips are your weakness, Melissa has the perfect alternative. "If you crave chips and you love that saltiness, something that you can make is French fries that have no oil and they're not actually fried," she shares. Simply slice potatoes thinly, bake them at 450°F for about 25 minutes until crispy, and pair them with a homemade bean dip. Melissa blends chickpeas or black beans with lemon juice, apple cider vinegar, sea salt, and spices like garlic powder and chili for a satisfying, filling meal that hits all the same flavor notes.

Frozen banana "nice cream" replaces ice cream

bananas on a wooden tableShutterstock

When ice cream cravings hit, Melissa turns to frozen bananas. "I make the most delicious, creamy, frothy, frozen, dessert-like drink using ripe frozen bananas," she says. The process is simple - freeze spotty, ripe bananas, then blend them with a splash of plant milk, a handful of spinach, cinnamon, and any flavor extracts you enjoy like vanilla or almond. The result tastes indulgent while being naturally sweet and nutritious. This creamy treat satisfies dessert cravings without the sugar crash.

Dessert-like oatmeal instead of muffins and pastries

A Scoop of Rolled Oats​Prebiotic Foods: OatsShutterstock

For those who crave baked goods like muffins and cupcakes, Melissa recommends a dessert-style oatmeal. "Oatmeal is the perfect food. It is so filling and lower in calorie density because it is filled up with water and fiber," Melissa explains. Add cinnamon, frozen berries, vanilla extract, and a splash of plant milk to transform basic oats into a sweet, satisfying treat. The fiber keeps you full for hours, making it easier to pass up other temptations. "If I've eaten a big, filling bowl of oatmeal, someone could be eating dessert right in front of me and I won't want any."

Focus on foods that truly satisfy

The key to Melissa's approach is finding foods that genuinely satisfy both physically and emotionally. "I eat following calorie density principles, which has allowed me to lose 25 pounds, maintain a healthy weight, and still eat food that fills me up," she shares. By choosing water-rich, fiber-filled foods, you can eat until you're truly satisfied without counting calories or controlling portions. These simple swaps create a sustainable way of eating that doesn't feel like deprivation.

Build habits that last beyond dieting

What makes these food swaps powerful is that they become daily habits, not temporary diet fixes. "These three things are actually things that I eat every single day. I have at least two out of these three every single day, if not all three," Melissa notes. The best healthy eating approach is one you can maintain long-term without feeling restricted or deprived. By finding satisfying alternatives to your trigger foods, you can create sustainable habits that support your weight and health goals for years to come. 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 70 Lbs: 5 Things She Wishes She Knew

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackApr 01, 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 weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 People Who Lost Over 10 Pounds in Under 4 Months

Gen_Cohen1
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Leah Groth
By Leah GrothSep 08, 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
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.

Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

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He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

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.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

Fitness & Workouts

She Lost 70 Pounds When She Made This Simple Tweak to Her Fitness Routine

Kathryn Dakota Kaiser kd.kaiser
She Lost 70 Pounds When She Learned This One Post-Workout Trick
Copyright kd.kaiser/Instagram
Leah Suzanne
By Leah SuzanneApr 28, 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 doing the same workout you have always done, but you can’t seem to lose weight? It might be time to evaluate your approach to fitness, as what worked for you in your twenties and early thirties won’t work as well as you age. Kathryn Dakota Kaiser is a weight loss warrior and coach with PCOS who dropped 70 pounds naturally. In a new social media post, she reveals the workout that was game-changing in her transformation. “I don’t do cardio before or after I strength train. I do this instead and lost 70 pounds,” she writes.

After Thirty, Your Body Changes

“Once women hit 30, our ability to maintain muscle goes down significantly. And the irony is that over 30, we need as much muscle as we can get in order to burn fat faster. The more lean muscle we have, the more calories we can burn each day, which is why it is so important to stick to a progressive overload hypertrophy strength program,” she writes.

In Your Twenties, HIIT and Cardio Can Keep You Skinny

“In your 20s: you could get away with doing cardio and HIIT workouts and stay ‘skinny,’” she continues. “In your early 30s: adding in more strength training sessions but still able to balance cortisol with some HIIT and cardio.”

But As Your Age, You Need More Strength Training

However, things start to change. “In your late 30s and 40s: the main focus needs to be on strength training in hypertrophy and progressive overload + one day of HIIT + hobbies that include cardio,” she says. “You need to stay active in your lifestyle… Which is why finding hobbies that keep you moving on the regular are very important.”

Here Is What Your Workout Should Look Like

“Your workout program would look like something this: 2 main compound lifts (deadlift + squats or bench press and rows) lifting in the 10-20 rep range and lifting not to failure, but where you have three reps in reserve (meaning, with good form, you could still knock out three more reps, but you do not do them … this is an important part of the hypertrophy cycle for women at this stage. We very rarely lift to failure at this stage)” she continues.

Change Up Your Routine After 7 Weeks

“Follow these two main compound lifts with smaller isolated lifts in the same rep range. Follow this for 6 to 7 weeks and then change up your hypertrophy schedule to a different rep range and different compound lifts,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
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

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

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

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

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

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

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

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

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
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

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The 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

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning 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

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When 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

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding 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

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good 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

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A 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

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The 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

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To 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

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The 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

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many 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

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. 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

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
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

"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

"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

"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

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

"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

"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

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

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

"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

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

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

"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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