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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.

7 Real GLP-1 Weight Loss Results “Nobody Talks About,” Doctor Reveals

What really happens when you start GLP-1 medications? One obesity doctor shares the truth.

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You've seen the headlines about dramatic weight loss results with GLP-1 medications. But what actually happens when you start these drugs? While social media showcases dramatic "before and after" pictures, the real journey is far more nuanced. Dr. Meghan Garcia-Webb, a Boston-based physician board-certified in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, has guided hundreds of patients through their GLP-1 weight loss journeys. In her recent video, she reveals the results that most people don't discuss – from what really happens in month one to why some patients succeed while others struggle.


The First Month Surprise: Weight Loss Isn't the Main Goal

Contrary to what many expect, the first month isn't about dropping pounds. "That first month, I am not looking for any particular weight loss," Dr. Meghan explains in her post. "Whether you're on liraglutide, semaglutide, or tirzepatide, that first month is really to let your body get used to the medication and to see how significant the side effects are going to be."

According to Dr. M. Regina Castro of Mayo Clinic, this initial period is when your body begins adjusting to how the medication works: "GLP-1 agonists mimic the way a hormone called glucagon-like peptide 1 works in the body," causing changes in hunger and fullness signals.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

The Truth About Early Rapid Weight Loss

Tired woman after a workout in the gym locker roomShutterstock

While some patients report dramatic early results, these cases aren't typical – or even desirable. "There are always the outlier patients who month one or month two, they lose a lot of weight," Dr. Meghan notes. However, she cautions that "those people often aren't feeling great, and it's certainly not the intended or expected effect."

The Stock Market Pattern Nobody Expects

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Here's what really happens: weight loss rarely follows a straight line. "I like to think about weight loss kind of like the stock market where you're looking at the overall trend," Dr. Meghan explains. "Someone in month 2, 3, or 4 may lose weight during month two, have a plateau in month three, and then lose weight again at month four. That's pretty normal."

The Hidden Impact of Your Medical History

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Your personal health story significantly affects your results. "If you have a thyroid issue, if you have diabetes, you may not get as strong an effect," Dr. Meghan reveals. While thyroid issues, when treated, usually don't pose major problems, even well-controlled diabetes might affect your response to the medication.

Beyond weight loss, Mayo Clinic research shows these medications can offer additional health benefits, potentially "lowering the risk of certain serious health conditions, such as kidney disease, heart disease, heart failure, and stroke." However, these benefits can vary based on your individual health profile.

RELATED:20 Possible Ozempic Side Effects

The Medication Battle Nobody Mentions

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

Common medications can secretly fight against your GLP-1 treatment. Dr. Meghan points out that "there are certain medications, Paxil, Gabapentin, there's so many out there, but if you are on a medication that is kind of fighting with your GLP-1 receptor agonist, your weight loss trajectory might not be as significant as somebody else's."

The Three-Month Decision Point

Young woman touching her belly looking in mirror at homeShutterstock

Understanding how your medications interact leads to an important timeline most people don't know about. "If they're on the maximum dose for a couple of months and they really haven't seen a significant weight loss, like 5% or more of their total body weight, then it's really time to think about getting some labs," Dr. Meghan advises.

The Truth About Switching Medications

ozempic_wegovy-split1Shutterstock

Not seeing results doesn't mean failure – it might mean you need a different approach. As Dr. Meghan explains, "If they're taking an injectable GLP-1 Wegovy, they may want to try something like Zepbound or Saxenda, or they may want to try an oral medication."

This aligns with Mayo Clinic research showing that while "tirzepatide and semaglutide are the most effective for weight loss," different medications work better for different people. Finding the right medication often requires patience and close work with your healthcare provider.

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

Personalize Your Path to Success

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

Each patient's journey is unique, and understanding these lesser-known aspects of GLP-1 treatment can help you set realistic expectations and achieve better results. As Dr. Meghan shows, success comes from understanding and working with your body's individual response to these powerful medications. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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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.

You've seen the headlines about dramatic weight loss results with GLP-1 medications. But what actually happens when you start these drugs? While social media showcases dramatic "before and after" pictures, the real journey is far more nuanced. Dr. Meghan Garcia-Webb, a Boston-based physician board-certified in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, has guided hundreds of patients through their GLP-1 weight loss journeys. In her recent video, she reveals the results that most people don't discuss – from what really happens in month one to why some patients succeed while others struggle.


The First Month Surprise: Weight Loss Isn't the Main Goal

Contrary to what many expect, the first month isn't about dropping pounds. "That first month, I am not looking for any particular weight loss," Dr. Meghan explains in her post. "Whether you're on liraglutide, semaglutide, or tirzepatide, that first month is really to let your body get used to the medication and to see how significant the side effects are going to be."

According to Dr. M. Regina Castro of Mayo Clinic, this initial period is when your body begins adjusting to how the medication works: "GLP-1 agonists mimic the way a hormone called glucagon-like peptide 1 works in the body," causing changes in hunger and fullness signals.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

The Truth About Early Rapid Weight Loss

Tired woman after a workout in the gym locker roomShutterstock

While some patients report dramatic early results, these cases aren't typical – or even desirable. "There are always the outlier patients who month one or month two, they lose a lot of weight," Dr. Meghan notes. However, she cautions that "those people often aren't feeling great, and it's certainly not the intended or expected effect."

The Stock Market Pattern Nobody Expects

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Here's what really happens: weight loss rarely follows a straight line. "I like to think about weight loss kind of like the stock market where you're looking at the overall trend," Dr. Meghan explains. "Someone in month 2, 3, or 4 may lose weight during month two, have a plateau in month three, and then lose weight again at month four. That's pretty normal."

The Hidden Impact of Your Medical History

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Your personal health story significantly affects your results. "If you have a thyroid issue, if you have diabetes, you may not get as strong an effect," Dr. Meghan reveals. While thyroid issues, when treated, usually don't pose major problems, even well-controlled diabetes might affect your response to the medication.

Beyond weight loss, Mayo Clinic research shows these medications can offer additional health benefits, potentially "lowering the risk of certain serious health conditions, such as kidney disease, heart disease, heart failure, and stroke." However, these benefits can vary based on your individual health profile.

RELATED:20 Possible Ozempic Side Effects

The Medication Battle Nobody Mentions

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

Common medications can secretly fight against your GLP-1 treatment. Dr. Meghan points out that "there are certain medications, Paxil, Gabapentin, there's so many out there, but if you are on a medication that is kind of fighting with your GLP-1 receptor agonist, your weight loss trajectory might not be as significant as somebody else's."

The Three-Month Decision Point

Young woman touching her belly looking in mirror at homeShutterstock

Understanding how your medications interact leads to an important timeline most people don't know about. "If they're on the maximum dose for a couple of months and they really haven't seen a significant weight loss, like 5% or more of their total body weight, then it's really time to think about getting some labs," Dr. Meghan advises.

The Truth About Switching Medications

ozempic_wegovy-split1Shutterstock

Not seeing results doesn't mean failure – it might mean you need a different approach. As Dr. Meghan explains, "If they're taking an injectable GLP-1 Wegovy, they may want to try something like Zepbound or Saxenda, or they may want to try an oral medication."

This aligns with Mayo Clinic research showing that while "tirzepatide and semaglutide are the most effective for weight loss," different medications work better for different people. Finding the right medication often requires patience and close work with your healthcare provider.

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

Personalize Your Path to Success

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

Each patient's journey is unique, and understanding these lesser-known aspects of GLP-1 treatment can help you set realistic expectations and achieve better results. As Dr. Meghan shows, success comes from understanding and working with your body's individual response to these powerful medications. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Valparaiso IN USA - March 21, 2024: Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close up
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Ozempic is the buzziest drug in the weight loss world. However, it isn’t the only GLP-1 drug people are using to lose weight fast. Before you try and get a prescription, there are a lot of things you need to know about the drug, including how it works and also how it compares to similar treatments on the market. Here are ten key differences between Ozempic and other GLP-1 meds for weight loss, according to triple-board-certified plastic surgeon Leo Lapuerta, MD, The Plastic Surgery Institute of Southeast Texas.


Ozempic Isn’t Even Approved for General Weight Loss

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

While Ozempic is probably the most well-known GLP-1, it isn’t technically even approved for general weight loss. “It is for the control of Type 2 diabetes,” Dr. Lapuerta reveals.

Most Weight Loss Drugs Aren’t Approved for Weight Loss

Female bare feet with weight scale on wooden floorShutterstock

In fact, most drugs being used for weight loss weren’t even intended for that purpose. “Most of the GLP-1 drugs like Rybelsus, Victoza, Trulicity, and Byetta are intended for the treatment of Type 2 diabetes with beneficial side effects that include weight loss,” explains Dr. Lapuerta.

RELATED:20 Possible Ozempic Side Effects

Some GLP-1s Offer Heart and Kidney Benefits

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There are other benefits to taking weight loss drugs. “Ozempic, Victoza, and Trulicity all have benefits for the heart and kidneys in addition to control of Type 2 diabetes,” says Dr. Lapuerta.

One Weight Loss Drug Is Injected Daily, Most of Them Are Weekly

Victoza Insulin group emerging from a medication for diabetes patients. studio shot on a white background in Viktoza box. Diabetes drugs.Shutterstock

Most of the GLP-1s, including Ozempic, require a weekly injection. However, “Victoza is unique because it is injected daily rather than weekly,” says Dr. Lapuerta.

One Is Available in Oral Format

Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close upShutterstock

And not all of them require a needle. “Rybelsus is the only GLP-1 that is available in oral format as all the other options are by injection only,” says Dr. Lapuerta.

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

Some of Them Are Approved for Weight Loss and Weight Management

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Ironically, while the most well-known of the bunch isn’t even approved for weight loss, the majority of the others are. “Wegovy, Saxenda, and Mounjaro (Tirzepatide) are GLP-1 agonists intended for weight loss and weight management rather than the treatment of Type 2 diabetes,” says Lapuerta.

Some Are More Effective Than Others

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

According to Dr. Lapuerta, results vary by brand. “Wegovy typically produces 2 to 3 times the percent weight loss as Saxenda,” he maintains.

Only One of Them Includes GIP

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in handShutterstock

Mounjaro (Tirzepatide) has an edge over the competition. “It is the first GLP-1 to also include GIP, glucose-dependent insulinotropic polypeptide (GIP), another gut hormone agonist that provides better longer-term control of blood sugar as indicated by better reductions in Hemoglobin A1C levels,” says Dr. Lapuerta.

RELATED:20 Things to Avoid While on Ozempic

Some Medications Have Two Names

Zepbound injection pen from Eli Lilly is an injectable prescription medicine that may help adults with obesity, or with excess weight (overweight) Copenhagen, Denmark - November 9, 2023.Shutterstock

Don’t let names deceive you. “Zepbound is the FDA-approved version of Mounjaro specifically for weight loss,” says Dr. Lapuerta.

Keep Reading About Ozempic

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Keep educating yourself about Ozempic. Here are 15 things you should know before getting Ozempic for weight loss. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Coach Susie is a Canadian personal trainer, fitness educator, and online coach who helps her clients get in shape without relying on medication. In a viral YouTube video, she reveals a diet to help you lose weight, comparable to Ozempic. “The thing that is more effective than ozempic is a healthy lifestyle,” she says in the clip. She goes on to reveal the exact food and meal plan you should follow to mimic the weight loss effects.


She Always Recommends a Healthy Lifestyle Over Medication

When she was young, she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” which made her “so passionate about a lifestyle approach instead of medication.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

You Can Increase GLP-1 Without Ozempic

“In this video, we're going to be focused on what kinds of foods to eat and what kinds of exercises stimulate GLP-1, which is the hormone that Ozempic affects,” she says. “So basically, how to get really effective weight loss results without needing to take drugs.”

She Has Talked to a Lot of People Who Have Taken Ozempic

“I am a personal trainer, so I'm an expert at exercise, nutrition, and coaching and not medications, although I have done my fair share of research on ozempic because I talk to so many people who have taken it or are currently taking it,” she says.

RELATED:20 Possible Ozempic Side Effects

What Is GLP-1

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“GLP-1 is a hormone that is produced in the gut and the brain that slows digestion and lowers appetite. Your body is really good at making it on its own without any medical intervention.”

These Foods Can Increase GLP-1 Production

Karawang, Indonesia - June 13th : sell eggShutterstock

“There are foods you can eat that increase the production of GLP-1, which will make weight loss easier. Eggs, avocado nuts, and complex carbohydrates all have been shown to increase GLP-1,” she says. “Yerba mate tea and black coffee also lower appetite.”

The Ideal Fat Loss Diet Is “Pretty Close to Keto”

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

“The ideal fat loss diet that stimulates a lot of GLP-1” is “pretty close to a ketogenic diet, which is very effective for reversing insulin resistance and losing fat,” she says. She adds that “fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

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

Breakfast

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

For breakfast, she recommends keeping it simple. Eggs, avocado, and coffee are the perfect combination of fat-burning food.

Lunch

Gourmet portion of thick juicy fresh salmon grilling on a griddle seasoned with lemon zest, herbs and spices in a low angle view with copyspace and rising steamShutterstock

For lunch, she recommends a clean protein, veggies, and healthy fat. Grilled salmon, cauliflower rice, green pepper, EVOO, is an example she uses.

Dinner

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meatShutterstock

For dinner, she also recommends protein, veggies, and probiotics. Grass-fed ribeye, spaghetti squash, and sauerkraut is a great example.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Also, Do These Types of Exercise

“So basically, exercise makes you jacked and smart. Ozempic actually stops you from releasing growth hormone, which is why those who take it tend to gain fat and lose muscle. So in most cases, ozempic actually makes us lose the wrong type of weight,” she says. “The best exercises are called primal movements. They are movements that your body is actually designed to do. Injury and pain are the result of not being able to do primal movements. There are five of them, and they are squatting, hinging, lunging, pushing and pulling.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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 lose weight but aren’t sure if you want to take medication to do it? You don’t have to, according to one expert. Susie Matychuk, AKA Coach Sooz, is “the world’s nerdiest personal trainer,” according to her YouTube bio. “The thing that is more effective than Ozempic is a healthy lifestyle,” she says at the start of the viral YouTube clip. In it, she discusses alternatives to the drug for weight loss in the form of foods and fitness.


She Grew Up Believing Medication Should Be a “Last Resort”

She starts by discussing her experience with medication. “I grew up with very traditional values, and I remember my mom telling me that medication should always be the last resort. In my early twenties, I started getting chronic strep throat, joint pain, and rashes. I had no idea that it was because of my poor diet and stress level,” she says in her post.

She Has Tried Taking Typical Medications But They Haven’t Worked

“I went to the doctor and got prescribed antibiotics and painkillers. My symptoms got worse, and I went to the emergency room thinking that I had rheumatoid arthritis or something, which is typical of Susie being overdramatic. The doctors were just as confused as me, and I realized the medical system is not made to help people with symptoms,” she says.

However, Healthy Lifestyle Has Helped Her Ailments Over the Years

She reveals that when she “started taking vitamins, eating a paleo diet, and spending more time outside, and I stopped taking medications,” her symptoms gradually went away. “That's a little bit about my story and why I am so passionate about a lifestyle approach instead of medication,” she says, adding that there are specific types of food and exercises that stimulate GLP-1, “which is the hormone that Ozempic” targets.

She Believes a Healthy Lifestyle Can Work Just as Well as Ozempic

She notes that while doctors are “prescribing it very generously,” they wouldn’t need to if people understood nutrition and exercise. “If we understood how to make our body have nutrients, then we wouldn't gain fat and feel the need for weight loss drugs at all,” she says. “I would definitely describe myself as anti-medication and pro-healthy lifestyle.”

These Foods Increase the Production of GLP-1

“GLP-1 is a hormone that is produced in the gut and the brain that slows digestion and lowers appetite. Your body is really good at making it on its own without any medical intervention,” she claims. “There are foods you can eat that increase the production of GLP-1, which will make weight loss easier. Eggs, avocado, nuts, and complex carbohydrates all have been shown to increase GLP-1,” she says. Yerba mate tea and black coffee also lower appetite.”

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

The Best Diet Is “Pretty Close” to Keto

The ideal fat loss diet that “stimulates a lot of GLP-1” is “pretty close to a ketogenic diet, which is very effective for reversing insulin resistance and losing fat,” she reveals. “Remember that fat loss is the goal, not weight loss because we wanna keep our muscle and lose the fat.”

Exercise Also Releases Chemicals That “Benefit the Body”

Exercise does not stimulate GLP-1,” but it does stimulate a whole bunch of other chemicals that benefit the body,” says Susie. “One of them is growth hormone or GH, and another one is BDNF,” she says about brain-derived neurotrophic factor. “GH is what starts the process of muscle growth. BDNF is what makes you smarter. So basically, exercise makes you jacked and smart.”

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

Ozempic Stops You From Releasing GH, Which Is the Hormone That Helps You Build Muscle

“Ozempic actually stops you from releasing growth hormone, which is why those who take it tend to gain fat and lose muscle. So in most cases, ozempic actually makes us lose the wrong type of weight,” she reveals.

These 5 “Primal Movements” Are the Best Exercises for Weight Loss

According to Susie, the best exercises are called primal movements. “They are movements that your body is actually designed to do. Injury and pain are the result of not being able to do primal movements. There are five of them, and they are squatting, hinging, lunging, pushing, and pulling,” she says.

RELATED: She Tried Every Diet for 8 Years Then These 5 Changes Got Her Perfect Body

The Most Effective Equation for Fat Loss? Diet and Exercise

“Basically, all you need to do to live a healthy lifestyle that is more effective for fat loss than ozempic is one, eat the GLP-1 stimulating diet, and two, practice your primal movements,” she says. “Every day, big pharma will keep making drugs and selling them to us as long as we are asking for them. And by taking them, you're still asking for them. So hopefully, this provided some clarity on what to do instead, which is to be healthy.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mark_Lewis14
Copyright Mark Lewis/YouTube
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.

Mark Lewis isn't your typical fitness influencer. After struggling with weight and motivation in his 30s, he transformed himself into a multi-sport competitor who now creates content full-time. But recently, he decided to try something controversial: the "celebrity fat jab." His candid experience might surprise you.


Understanding How These Weight Loss Drugs Work

"Ozempic enhances the release and action of insulin throughout the body, which helps with fat loss," explainsDr. Sue Decotiis, MD, NYC weight-loss doctor. She adds that these medications "have a tremendous effect on satiety, shutting down appetite so the patient feels very full after eating much less food."

Why Even A Fitness Expert Needed Help

"I have been very overweight in the past, and it has always been down to something up here encouraging me to eat when I don't really want to eat," Lewis explains in his video. He describes his challenge not as a lack of willpower but rather an "infuriating excess of strength" where the part of his brain wanting to eat is simply stronger than any other part.

The Hormone Reset Effect

Dr. Decotiis explains that these medications "help regulate people's hormones that have changed due to aging, stress, etc. so that they can lose weight." This aligns with Lewis's experience of suddenly having a completely different relationship with food.

RELATED:20 Possible Ozempic Side Effects

The Cost Reality: A Tale of Two Countries

Lewis reports that the medication costs between £100 and 200 monthly ($130 and $260) in the UK. "Americans are paying thousands," he notes. According to GoodRx, without insurance, Ozempic can cost between $937.98 and $1,014 per month in the US.

The Mental Breakthrough Nobody Talks About

"I have never forgotten to eat meals before," Lewis reveals. "I was just eating and thinking about eating normally for the first time in ever." Dr. Decotiis has observed similar psychological benefits: "When people lose weight, they have better self-esteem, and they feel more confident in their own skin."

Daily Life Changed Dramatically

Lewis found himself experiencing scenarios he "could just never have imagined before." He describes, "I was going on long car journeys and eating maybe a small packet of peanuts instead of an absolute barrage of junk food. I was buying petrol without picking up snacks." Even more surprising was his response to social situations: "When crisps and dips and stuff were put in front of me at friends' houses when socializing, I just had no interest beyond having maybe a couple. I wasn't fighting the urge to eat. I wasn't trying to keep those thoughts at bay. They just did not exist, and it was wonderful."

Freedom From Food Guilt

"In the last six weeks, I have not had any feelings of guilt from having overindulged, and I've not felt ill from having overindulged. I've enjoyed food more than I can remember," Lewis shares. The transformation went beyond just eating less – it changed his entire experience with food. He describes leaving the table "content" for the first time, without the usual mental battle of wanting second or third helpings. "If you have never experienced any sort of compulsive or addictive behavior, it's quite hard to explain what an absolute relief it is to just have them vanish."

RELATED:This Mom Went From a Size 10 to a 4 in 90 Days After Discovering These 5 Weight Loss Truths

The Medical Reality Behind the Hype

According to the National Library of Medicine, while Ozempic is primarily approved for type 2 diabetes, Wegovy (same medication, different brand) is specifically approved for weight management in adults with obesity or overweight adults with related health conditions.

Addressing the Critics and Stigma

"If you consult with your doctor and they deem it to be a safe and appropriate course of action, listen to your doctor. Do not listen to some Muppet yelling 'eat less, move more' on the internet," Lewis asserts.

The Long-Term Consideration

Studies show that one year after stopping the medication, participants regained two-thirds of their prior weight loss. This underscores Lewis's emphasis on using medication as a tool while developing sustainable habits.

Making an Informed Decision

These medications aren't "an easy way out" but rather a tool that "helps you not eat the pizza," as Lewis puts it. Dr. Decotiis adds that it "resets the amount of weight that your body wants to hold onto," suggesting a more complex mechanism than simple appetite suppression.

RELATED:I'm a Fitness Expert: Here's What Really Burns More Fat After 40, Walking or HIIT

What to Expect: Side Effects and Monitoring

While Lewis had minimal side effects, it's important to note that common side effects can include nausea, vomiting, diarrhea, and abdominal pain. Regular medical supervision and starting with a lower dose are standard practices.

The Future of Weight Management

While many solutions, like intermittent fasting or specialized diets, can be beneficial, they haven't solved the global obesity crisis. As Lewis points out, "If there's a means of those people facilitating their ability to control what they eat, they should be applauded, not derided." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr. Alan Mandell motivationaldoc
Copyright motivationaldoc/YouTube
Evidence-Based

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

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

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

Ever grabbed a bag of chips, only to finish the whole thing without thinking? You're not alone. Hidden sodium lurks in many of our favorite foods, and the effects can be more serious than just a salty aftertaste. Dr. Alan Mandell, a popular health expert with over 9 million YouTube subscribers, breaks down the surprising signs that you might be consuming too much sodium. Read on to discover if you're experiencing any of these warning signals – and learn what you can do about it.

Increased Thirst

"Excessive salt intake will cause dehydration, leading to increased thirst," Dr. Mandell explains in his post. If you find yourself constantly reaching for water, your sodium intake might be to blame. While elevated blood sugar can also trigger thirst, high sodium levels make your brain signal your body to drink more.

Nighttime Bathroom Trips

Door handle open to toilet can see toiletShutterstock

According to Dr. Mandell, even if you try to limit water before bed, high sodium levels force your kidneys to work overtime trying to excrete the excess salt, leading to increased nighttime urination.

Bloating and Swelling

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Dr. Mandell warns that excessive sodium causes water retention, leading to visible swelling in your stomach. This retention isn't limited to your midsection – you might notice puffiness in your hands, feet, and face as well.

High Blood Pressure

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

"Most of us already know that if we're eating too much sodium, it can raise our blood pressure," Dr. Mandell notes. This elevation isn't just a number – it can affect multiple organs, including your eyes, kidneys, heart, and brain.

Frequent Headaches

Sick dizzy young woman suffering headache while working on her laptop at home. Covid-19 woman on quarentine doing tele work and suffering symptoms.Shutterstock

Those persistent headaches might have a surprising culprit. Dr. Mandell strongly recommends reducing sodium intake if you're experiencing frequent headaches or migraines, as high salt levels can trigger these painful episodes.

Unusual Fatigue

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Feeling unusually tired? Dr. Mandell explains that excessive salt can disrupt your body's electrolyte balance, leading to persistent fatigue and low energy levels throughout the day.

Muscle Cramps

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According to Dr. Mandell, too much sodium throws off your electrolyte balance, which can lead to increased muscle spasms and contractions, resulting in painful cramps.

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

Difficulty Concentrating

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High sodium levels can affect your cognitive function, Dr. Mandell points out. If you're having trouble focusing or concentrating, your salt intake might be contributing to the problem.

Rapid Heart Rate

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Dr. Mandell cautions that excessive sodium can elevate your heart rate and potentially strain your cardiovascular system, creating unnecessary stress on your heart.

Shortness of Breath

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"Consuming too much salt can contribute to fluid retention in the lungs," Dr. Mandell warns. This fluid buildup can lead to breathing difficulties and shortness of breath, especially during physical activity.

Dry Mouth

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If you're experiencing persistent dry mouth, Dr. Mandell notes that excessive salt intake could be making the condition worse. This dryness can extend to throat discomfort as well.

Skin Problems

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Your skin might be telling you something about your sodium intake. Dr. Mandell explains that high sodium levels can worsen conditions like psoriasis and eczema, leading to more frequent flare-ups.

Digestive Issues

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Dr. Mandell points out that excessive salt can lead to various digestive problems, including acid reflux, constipation, and bloating. These issues can cause significant discomfort and affect your daily life.

Kidney Problems

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"Salt places additional strain on the kidneys," Dr. Mandell cautions. Over time, this added stress can potentially lead to kidney problems and increase your risk of developing kidney stones.

Increased Risk of Osteoporosis

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According to Dr. Mandell, high sodium intake can increase calcium excretion from your body, potentially affecting bone health and raising the risk of osteoporosis over time.

Unexplained Weight Gain

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Even if you're watching your calories and exercising regularly, Dr. Mandell explains that excess sodium can cause your body to retain significant amounts of water weight, making it harder to see results from your diet efforts.

Sugar Cravings

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Dr. Mandell notes that high sodium levels often lead to increased cravings for sugary drinks as your body tries to quench its thirst, creating a cycle of unhealthy consumption.

Sleep Problems

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Having trouble sleeping? Dr. Mandell reveals that excessive sodium can cause distension in your belly and throat, potentially increasing snoring and disrupting healthy sleep patterns.

Joint Pain

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According to Dr. Mandell, high salt intake can lead to inflammation and swelling around joint capsules, resulting in increased joint pain and discomfort.

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

Increased Cancer Risk

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Perhaps most concerningly, Dr. Mandell shares that some studies suggest high-salt diets may be linked to an increased risk of stomach cancer. While the exact mechanisms aren't fully understood, excessive salt intake could potentially damage the stomach lining.

As Dr. Mandell underlines, it's not just about the salt shaker – many processed and packaged foods contain hidden sodium that can add up quickly. By being mindful of these warning signs and checking food labels, you can take control of your sodium intake and protect your health. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cori Lefkowith Redefining Strength
Copyright Redefining Strength/YouTube
Evidence-Based

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

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

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

Are you struggling to meet your protein goals? If you've ever caught yourself sprinkling protein powder on chocolate or forcing down bland chicken breasts, you're not alone. Enter Cori Lefkowith, founder of Redefining Strength. With her practical approach to nutrition, she's helped thousands transform their relationship with protein. Read on to discover how small, sustainable changes can revolutionize your protein intake without sacrificing taste or sanity.

Stop Searching for New Solutions When Simple Ones Exist

"Too often, we try to find new ways to add in protein, instead of just tweaking what we're already naturally doing," Cori says in her post. The solution? Simply increase your current protein portions by an ounce. If you typically eat three ounces of chicken at lunch, bump it to four. These small adjustments to your existing meals can make a significant impact without overwhelming changes.

Divide and Conquer Your Protein Sources

When managing macros becomes challenging, Cori suggests a clever strategy: combine different protein sources. "Love steak but finding it's killing your macros? Try a surf and turf dish," she advises. By pairing a higher-fat protein with a leaner option, you can enjoy your favorites while meeting your goals. This approach prevents the monotony of eating large portions of a single protein source.

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

Make Your Meals Work Smarter, Not Harder

Stop force-feeding yourself protein, Cori emphasizes. Instead, incorporate protein strategically into different dishes. "Soups, smoothies, oatmeal parfaits, casseroles, and omelets make this task easier," she explains. Try using bone broth as a soup base, blend Greek yogurt with protein powder in smoothies, or add cottage cheese to casseroles for an extra protein boost without feeling overwhelmed.

Embrace Non-Traditional Protein Sources

"We often only focus on complete protein sources," Cori notes, "but there are amino acids in many foods we eat that can really add up." Simple swaps like choosing buckwheat noodles over regular pasta or adding nutritional yeast (what Cori calls "protein sprinkles") to your dishes can significantly increase your protein intake while improving nutritional variety.

Make Protein Delicious, Not Boring

"It's almost like we get this attitude of, well, it's a diet, it's not supposed to be enjoyable," Cori observes. This mindset prevents lasting habits. Instead, experiment with seasonings, spices, and smart sauce choices. Try using soy sauce, tamari, or Greek yogurt-based dressings to add flavor without excessive calories. These additions can transform your protein-rich meals from bland to crave-worthy.

Smart Snacking Strategies

Rather than forcing protein into unsuitable combinations, Cori recommends thoughtful pairing. "Consider it on the side to your usual snack or treat," she suggests. Pair jerky with crackers or add natural deli meat to your apple and peanut butter plate. These combinations make protein integration feel natural and enjoyable.

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

The Power of Protein-Rich Combinations

Creating protein-rich combinations doesn't have to be complicated. "By diversifying your ingredients, it can make for tasty meals that don't make you feel like you're force-feeding yourself protein," Cori explains. Try combining eggs with ground turkey in omelets, or mixing different protein sources in your smoothies for variety and satisfaction.

Hidden Protein Opportunities

Look for unexpected ways to boost protein content. As Cori suggests, swap traditional pasta for edamame or lentil variations, use nutritional yeast as a seasoning, or incorporate cottage cheese into your usual dishes. These small changes can add significant protein without dramatic alterations to your favorite meals.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Sustainable Success Strategies

"Building lasting habit changes means developing a good relationship with our food," Cori emphasizes. Focus on creating meals you genuinely enjoy rather than forcing yourself to eat bland, uninspiring dishes. This approach ensures long-term success in meeting your protein goals while maintaining a healthy relationship with food.

Your Action Plan[

Remember Cori's core message: "Increasing your protein doesn't have to mean destroying dishes and snacks you love." Start with small portion increases, experiment with combinations, embrace variety, and focus on making your protein-rich meals delicious. These sustainable changes will help you hit your macro goals while actually enjoying your food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

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

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

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


Most of us struggle to find time for exercise or believe we need intense workouts to see results. As a certified nutrition coach who lost over 70 pounds, Nikki Madoch(@NikkiGetsFit) was skeptical about walking's impact on weight loss. "I didn't want to put in the effort to go walk because I just didn't think it was even worth it," she admits. But after committing to daily walks for 30 days, she discovered five game-changing strategies that accelerated her weight loss journey. In just one month of implementing these tricks, she noticed significant changes in her body composition and lost weight as part of her overall program.

The Morning Movement Trick

"I like to do little walks in the morning. It helps me to just start my day," Nikki reveals in her post. She discovered that splitting her morning walks into two sessions – first walking the dogs, then taking a solo walk - helped her accumulate 2,000-3,000 steps before breakfast. "After I walk the dogs each, I will go on a solo walk by myself," she explains, noting how this simple habit set her up for success each day.

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

The After-Dinner Fat-Burning Secret

The most surprising discovery was how evening walks affected her body. "If I just like sit there after eating all that food, it just kind of like sits in my stomach," Nikki shares. She found that walking after dinner not only aided digestion but also reduced bloating significantly. "I've noticed this past month I have not felt nearly as bloated as I usually do," she reports, attributing this change directly to her post-dinner walks.

How to Make Evening Walks a Habit

Making the after-dinner walk consistent wasn't always easy. "Today's the first day that it's felt like it's a little bit of a chore to hit 10k," Nikki admits. "I finished dinner and I really didn't want to go out but I wanted to stick to this and stay consistent." Her solution was to focus on the immediate benefits: "It always felt good when I was done and I was always happy that I went and did it."

The Workout Enhancement Method

Rather than replacing her gym sessions, Nikki discovered that walking enhanced her workout results. "Going walking throughout the day, whether it's right when I get home from the gym or like right after dinner, it helps my muscles and my joints," she explains. This combination of regular walks and gym workouts led to better muscle definition: "I've noticed my legs getting smaller, but still muscular. They're just seeming to look more toned."

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

Maximizing Gym Results

Nikki found that walking complemented her gym routine perfectly. "I did look, obviously from the start of my workout is the first thing I did today going to the gym. So I had zero steps and when I was done, I had 900 steps just from walking around and walking in and out and stuff," she shares. This showed her that every movement counts towards the daily goal.

The Stealth Steps Strategy

On busy days, Nikki found creative ways to accumulate steps. "I actually just put my phone in my apron while I was walking around and that helped me to get another 1,000 steps," she shares. She maximized everyday activities by parking further from stores and pacing during daily tasks. "I did go to the store after the gym, which helped me get some steps. I actually parked further and that helped," she notes about making movement a natural part of her routine.

Dealing with Weather Challenges

Bad weather didn't stop her progress. "Today is the first day that it is so cold that I just don't even want to walk outside," Nikki admits. Her solution? "I'm just using my walking pad... I like to do sometimes is kind of just take breaks and do it in intervals. So I'll walk for 30 minutes, sit for 30 minutes, walk for 30 minutes, and then that'll be 6,000 steps that I get."

The Sustainable Sweet Spot

The biggest revelation was about the optimal step count. "I think that honestly 8,000 steps would be just as beneficial," Nikki reflects. She discovered that aiming for a flexible range of 8,000-12,000 steps was more sustainable than strictly targeting 10,000. "I feel like you can kind of be flexible with it throughout the week... as long as you're just incorporating the movement consistently, it really does make a big difference," she explains.

Planning for Success

Success required some strategic thinking. "Today's the first day that I actually have to plan out my steps ahead of time," Nikki shares about a busy day. "I'm probably not going to be able to get my steps after dinner. So right now I'm walking the dogs. I went to the gym this morning and I do have to go to the grocery store so I'm going to park further and try to get some extra steps there." This kind of planning helped her stay consistent even on challenging days.

The Visible Results

After 30 days, the changes were undeniable. "I've noticed the most difference on my body in this past month. And I think it's because of the walking," Nikki shares. Beyond the physical changes, she experienced improved digestion, reduced bloating, and better muscle recovery. "I've been back in weight loss mode and I've lost 12 pounds, but I've noticed the most difference on my body in this past month," she reveals about combining walking with her overall weight loss strategy.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

The Mental Transformation

The benefits went beyond physical changes. "It got to the point after like a week or two where I was like, I can't imagine not doing this. It feels like I've always done these walks," Nikki shares. The daily walks became a form of self-care and stress relief, making the habit even more valuable for overall wellness.

Making It Work Long-Term

"Through this experience I've realized how beneficial walking actually is and how much it can actually change," Nikki concludes. The key to success isn't perfection but consistency. She plans to continue with a flexible approach to daily steps, focusing on making walking a sustainable part of her lifestyle while still challenging herself to move more throughout the day. "I've enjoyed hitting that target every day. It feels accomplishing every night when I finish it," she adds, emphasizing the satisfaction of building a healthy habit that delivers real results. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.