Skip to content
Healthy Body
✓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.

25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

These simple habits can transform your health.

Christopher Roback
By Christopher RobackDec 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

keltie_o_connor30_b0682f
Copyright Keltie O'Connor/YouTube
Christopher Roback
By Christopher RobackDec 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Healthy Body

Remember when you thought you had it all figured out in your twenties? We've all been there. Former college basketball player turned fitness enthusiastKeltie O'Connor knows this feeling all too well. With 672K YouTube subscribers and years of experience in fitness and wellness, she's learned valuable lessons about health that she wishes she had known earlier. Here are her insights that could help you avoid common pitfalls and fast-track your wellness journey.

Get Smart About Frozen Foods

"Buy frozen berries," Keltie advises in her video. "It's a cheap, affordable way to get fiber, vitamins, and antioxidants." She emphasizes that frozen fruits and vegetables are an economical solution for maintaining a nutrient-rich diet.

Embrace Salt in Your Diet

Contrary to popular belief, Keltie explains that salt isn't always the enemy. "If you're an athlete and you're sweating a lot, you're losing electrolytes. Those cramps you're getting in the middle of the night could be from not having enough sodium in your diet."

Protect Your Skin Daily

"I loved tanning beds growing up," Keltie admits, reflecting on past mistakes. She now emphasizes the importance of using a hydrating full-body sunscreen daily, not just during beach days or vacations.

Diversify Your Fitness Influences

Keltie recommends following a variety of fitness professionals: "Follow experts with degrees and certifications, local professionals, and people similar to you but 5-10 years ahead in their journey." This prevents getting stuck in fitness echo chambers.

Master Proper Form First

"I wasted a lot of years because I got too eager with weight training," Keltie shares. She emphasizes the importance of perfecting form before increasing weights to prevent wasted time and potential injuries.

Prioritize Quality Sleep

According to Keltie, sleep is "the best legal cognitive and performance-enhancing substance." She discovered that morning workouts improved her sleep quality compared to evening sessions.

Value Flexibility

"Being inflexible isn't a flex," Keltie states firmly. She explains that greater flexibility and mobility lead to better athletic performance and fewer aches and pains.

Address Muscle Weakness

Keltie learned that persistent tightness might indicate weakness rather than just inflexibility. "Sometimes what feels like tight muscles is actually underdeveloped muscle groups," she explains.

Embrace Short Workouts

"A workout doesn't have to be an hour," Keltie emphasizes. She promotes the value of even 10-minute training sessions when that's all you can manage.

Double Cleanse Your Skin

Keltie shares her skincare revelation: "I realized I didn't even wash my face properly." She now advocates for a two-step cleansing process to thoroughly remove makeup and dirt.

Avoid Diet Culture Traps

"Don't be fooled – it's still a diet," Keltie warns about various eating trends. She encourages focusing on understanding nutrition basics rather than following restrictive eating patterns.

Find Your Fitness Community

Keltie stresses the importance of community in maintaining a healthy lifestyle. "When sports ended, I felt very isolated," she recalls, emphasizing how finding a fitness community changed everything.

Stop Obsessing Over Small Calories

"That 30 calories from your coffee creamer is not going to make you gain 30 pounds," Keltie states, addressing common calorie anxieties. She encourages enjoying food within reasonable balance.

Fuel Your Workouts Properly

"You don't run to eat. You eat to run," Keltie emphasizes, highlighting the importance of proper fueling for exercise rather than using exercise as punishment for eating.

Invest in Quality Footwear

Keltie recommends replacing running shoes at least annually. "It's expensive, but you know what's more expensive? All the physio you'll need from running in worn-out shoes."

Start Your Day with a Walk

"Starting your day with a walk outside will change your life," Keltie shares. She credits her morning walks for sparking creativity and clearing mental fog.

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Protect Your Eyes

Keltie warns about excessive screen time, noting how her vision deteriorated after long hours of video editing. She recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Understand Your Skin Conditions

"The bump on the back of your arms is not pimples, it's KP," Keltie explains, referring to keratosis pilaris. She found relief through regular exfoliation and moisturizing.

Think Long-Term About Body Changes

Keltie cautions against following body modification trends, sharing her personal experience with breast implants. "Body types go in and out of fashion," she notes, suggesting focusing on more temporary trends like clothing instead.

Manage Your Finances

"Financial health is one of the pillars of health because of the amount of stress debt will cause you," Keltie states, emphasizing the importance of basic financial literacy.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Dance More Often

Keltie promotes dancing as both excellent cardio and a mood booster. "Dancing ranked as number one even over SSRIs in improving mood," she shares, though noting this isn't a replacement for prescribed medication.

Practice Mindfulness

"Anxiety is fear of the future. Depression is a regret of the past. Happiness is being in the present," Keltie reflects, sharing her approach to mental wellness.

Embrace Aging

"It is not downhill after 25," Keltie assures. She explains how proper self-care can actually make you feel better with each passing year.

RELATED:10 Down-to-Earth Ways Podcast Queen Kylie Kelce Stays in Shape

Create a Supportive Environment

Keltie emphasizes how environment shapes habits: "Your apartment, your office, your school, your locker, your car – that's everything. Your habits can change by just changing your environment."

Appreciate Getting Older

"Aging is a gift and every year older isn't a failure, it's a success," Keltie concludes, encouraging a positive perspective on aging while still maintaining good health practices.

As Keltie notes, you don't have to implement all these habits at once. Start with what resonates most with you and gradually build your own sustainable, healthy lifestyle. These insights aren't just for 25-year-olds – they're valuable at any age, helping you create a healthier, more balanced life. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

cardio

More For You

Nutrition & Diet

Fat Loss Coach Unveils 4 Mistakes She Made

Rosi May rosimayfitness
Copyright rosimayfitness/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight? You could be making some simple mistakes that are keeping you from achieving your desired results. Rosi May is a fat loss coach who helps “women reach their fat loss goals without restriction,” she writes in her social media bio. In a new post, she discusses her weight loss experience, revealing some things she did along the way that she wishes she hadn’t. “4 mistakes I’ve made on my own journey so you don’t have to,” she writes.

Only Measuring Success with the Scale

The first mistake she made was “using the scales as my only tool of measurement,” she says. “The scales can be useful ONLY when used in conjunction with other things. And even more so for women. Your weight will fluctuate even when you tick every single box. Track as many different metrics as you can so you get a better understanding of what progress you’re making.”

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

Resorting to Fad/Extreme Diet

The second mistake? “Resorting to fad/extreme diets because it was the latest thing. Fad diets never work long term (ask any millennial woman). Unless the goal is messing up your relationship with food. In that case, it’s a great option,” she writes.

Setting Unrealistic Time Frames to Reach Goals

The third mistake she made was “setting unrealistic time frames to reach my goals, and then feeling like a failure when I hadn’t achieve it in 4 weeks,” she says. “It’s not a race. And you definitely won’t be at your goal in 4 weeks. Giving yourself weeks to achieve a goal that realistically could take years is a recipe for failure. Be realistic.”

Giving Up After a Bad Day

Mistake four? “Throwing the towel in every time I had a ‘bad’ day. I would have seen results much quicker if I didn’t give up every time something didn’t go to plan. You will have bad days and days where your nutrition isn’t great or you miss a workout. Everyone does. But you have to get over it and move on. The only way you don’t make progress towards your goals is if you give up,” she says.

And, Here Are the Biggest Tracking Mistakes You Are Making

In another post, she reveals three reasons why you aren’t losing weight despite tracking everything. The first? “You’re tracking at the end of the day. This is pretty much pointless if you want any sort of accuracy. It’s almost impossible to remember exactly how much you’ve had and things easily get forgotten. Doing this will usually result in under reporting your nutrition. Do it as you go to make sure nothing is forgotten,” she says.

There Are Hidden Calories

Hidden calories are the second reason. “Things like oils, sauces, condiments etc might not seem like they’ll make much difference because you only used a ‘splash’. But those little bits here and there actually add a good chunk of calories onto your day without you realising. Using those things is fine, just make sure you track them,” she says.

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

Not Tracking Snack

Not tracking your snacks is the third mistake. “The world would be a wonderful place if snacks didn’t contain calories, but unfortunately they do. That cheeky biscuit with your brew, that handful of nuts whilst you’re cooking- it all adds up. If you eat it, track it,” she says.

People Aren’t Honest with Themselves When It Comes to Tracking

“The biggest reason people find that tracking nutrition doesn’t work for them, is simply because they’re not honest with themselves about what they’re eating,” she writes. “Whether it’s underestimating serving sizes or thinking the little things don’t count. The only person you’re cheating out of results when you do that, is YOU. Tracking your nutrition is a fantastic tool (for the right person) but it only works if you actually track accurately.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Fitness & Workouts

This Coach Transformed Her Body After Stopping These 5 Common Mistakes

Dr_Taylor_Niedermaier12
Copyright tayruns26.2/YouTube
Leah Groth
By Leah GrothJan 01, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are your diet and fitness mistakes keeping you from achieving your body transformation goals? You might be making them and don’t even know it. Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she discusses her own journey and what she has learned along the way. “These mistakes were costing me TIME & progress,” she writes, going on to reveal 5 of them and also revealing what she did instead that helped her shape up fast.

Mistake One: Not Eating Enough

Her first mistake? “Not eating enough,” she reveals in her post. “This is the biggest factor. In order to build muscle, you need to be eating at maintenance or even slightly above/ surplus. Yes, you may gain muscle initially with a deficit, but eating for too long in a deficit does not help build muscle.”

RELATED: Woman Lost Fat in Her 40s by Doing These 2 Things

Mistake Two: Fasted Workouts

Her second mistake? “Working out fasted,” she writes. “If you work out super early, try having carbs pre-workout to help give you the energy you need. Aim for about 30-45 grams of carbs. I eat a banana & rice cake before my morning workout/ walk since I get up at 4:45.”

Mistake Three: Not Upping Weights

Mistake number 3: This is failing to abide by the principle of progressive overload. “Using the same weights,” she says. “You can’t stay at the same weight forever. Increase the weight, even if you get fewer reps.”

Mistake Four: Not Going Through the Full Range of Motion

Next up, she messed up by only partially doing exercises. “Go through the full range of motion. This is key. Aim for performing exercises slowly, intentionally & focus on going through the whole range of motion,” she says.

Mistake Five: Being Scared of Eating More

Mistake five has to do with diet. “Being scared of eating more. This ties back to number 1, but just try it out. I get it can be scary. I have upped my carbs from 200 to 300 in the past months & I have nothing negative to say. I am eating about 2,300 calories daily & will continue to eat more. From someone who barely ate above 1,400 calories a few years ago, this is huge,” she says.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

What She Did Instead: Amped Up Protein

In another post, she reveals other habits that helped her transform her body. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

What She Did Instead: Walked More

She also started walking more. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. 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.

What She Did Instead: Counted Macros and Ate Whole Foods

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

RELATED: 8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

What She Did Instead: She Slept More

Getting enough rest was also a game-changer. She “slept well” during her fat loss period. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Healthy Body

25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

keltie_o_connor30_b0682f
Copyright Keltie O'Connor/YouTube
Christopher Roback
By Christopher RobackDec 22, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Remember when you thought you had it all figured out in your twenties? We've all been there. Former college basketball player turned fitness enthusiastKeltie O'Connor knows this feeling all too well. With 672K YouTube subscribers and years of experience in fitness and wellness, she's learned valuable lessons about health that she wishes she had known earlier. Here are her insights that could help you avoid common pitfalls and fast-track your wellness journey.

Get Smart About Frozen Foods

"Buy frozen berries," Keltie advises in her video. "It's a cheap, affordable way to get fiber, vitamins, and antioxidants." She emphasizes that frozen fruits and vegetables are an economical solution for maintaining a nutrient-rich diet.

Embrace Salt in Your Diet

Contrary to popular belief, Keltie explains that salt isn't always the enemy. "If you're an athlete and you're sweating a lot, you're losing electrolytes. Those cramps you're getting in the middle of the night could be from not having enough sodium in your diet."

Protect Your Skin Daily

"I loved tanning beds growing up," Keltie admits, reflecting on past mistakes. She now emphasizes the importance of using a hydrating full-body sunscreen daily, not just during beach days or vacations.

Diversify Your Fitness Influences

Keltie recommends following a variety of fitness professionals: "Follow experts with degrees and certifications, local professionals, and people similar to you but 5-10 years ahead in their journey." This prevents getting stuck in fitness echo chambers.

Master Proper Form First

"I wasted a lot of years because I got too eager with weight training," Keltie shares. She emphasizes the importance of perfecting form before increasing weights to prevent wasted time and potential injuries.

Prioritize Quality Sleep

According to Keltie, sleep is "the best legal cognitive and performance-enhancing substance." She discovered that morning workouts improved her sleep quality compared to evening sessions.

Value Flexibility

"Being inflexible isn't a flex," Keltie states firmly. She explains that greater flexibility and mobility lead to better athletic performance and fewer aches and pains.

Address Muscle Weakness

Keltie learned that persistent tightness might indicate weakness rather than just inflexibility. "Sometimes what feels like tight muscles is actually underdeveloped muscle groups," she explains.

Embrace Short Workouts

"A workout doesn't have to be an hour," Keltie emphasizes. She promotes the value of even 10-minute training sessions when that's all you can manage.

Double Cleanse Your Skin

Keltie shares her skincare revelation: "I realized I didn't even wash my face properly." She now advocates for a two-step cleansing process to thoroughly remove makeup and dirt.

Avoid Diet Culture Traps

"Don't be fooled – it's still a diet," Keltie warns about various eating trends. She encourages focusing on understanding nutrition basics rather than following restrictive eating patterns.

Find Your Fitness Community

Keltie stresses the importance of community in maintaining a healthy lifestyle. "When sports ended, I felt very isolated," she recalls, emphasizing how finding a fitness community changed everything.

Stop Obsessing Over Small Calories

"That 30 calories from your coffee creamer is not going to make you gain 30 pounds," Keltie states, addressing common calorie anxieties. She encourages enjoying food within reasonable balance.

Fuel Your Workouts Properly

"You don't run to eat. You eat to run," Keltie emphasizes, highlighting the importance of proper fueling for exercise rather than using exercise as punishment for eating.

Invest in Quality Footwear

Keltie recommends replacing running shoes at least annually. "It's expensive, but you know what's more expensive? All the physio you'll need from running in worn-out shoes."

Start Your Day with a Walk

"Starting your day with a walk outside will change your life," Keltie shares. She credits her morning walks for sparking creativity and clearing mental fog.

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Protect Your Eyes

Keltie warns about excessive screen time, noting how her vision deteriorated after long hours of video editing. She recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Understand Your Skin Conditions

"The bump on the back of your arms is not pimples, it's KP," Keltie explains, referring to keratosis pilaris. She found relief through regular exfoliation and moisturizing.

Think Long-Term About Body Changes

Keltie cautions against following body modification trends, sharing her personal experience with breast implants. "Body types go in and out of fashion," she notes, suggesting focusing on more temporary trends like clothing instead.

Manage Your Finances

"Financial health is one of the pillars of health because of the amount of stress debt will cause you," Keltie states, emphasizing the importance of basic financial literacy.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Dance More Often

Keltie promotes dancing as both excellent cardio and a mood booster. "Dancing ranked as number one even over SSRIs in improving mood," she shares, though noting this isn't a replacement for prescribed medication.

Practice Mindfulness

"Anxiety is fear of the future. Depression is a regret of the past. Happiness is being in the present," Keltie reflects, sharing her approach to mental wellness.

Embrace Aging

"It is not downhill after 25," Keltie assures. She explains how proper self-care can actually make you feel better with each passing year.

RELATED:10 Down-to-Earth Ways Podcast Queen Kylie Kelce Stays in Shape

Create a Supportive Environment

Keltie emphasizes how environment shapes habits: "Your apartment, your office, your school, your locker, your car – that's everything. Your habits can change by just changing your environment."

Appreciate Getting Older

"Aging is a gift and every year older isn't a failure, it's a success," Keltie concludes, encouraging a positive perspective on aging while still maintaining good health practices.

As Keltie notes, you don't have to implement all these habits at once. Start with what resonates most with you and gradually build your own sustainable, healthy lifestyle. These insights aren't just for 25-year-olds – they're valuable at any age, helping you create a healthier, more balanced life. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

She Lost 15lbs After Fixing These 5 Mistakes

Heather Eisenberg heathereisenbergfitness
Copyright heathereisenbergfitness/Instagram
Leah Groth
By Leah GrothJan 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you making protein mistakes keeping you from achieving your weight loss goals? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post she reveals some common protein faux pas. “Here are 5 mistakes I made with protein that didn’t help me lose weight in my 40s. Being aware of these finally helped me lose 15 pounds,” she writes.

These Mistakes Slowed Down Her Progress

“Don’t make these same mistakes: In my 40s, I kept making these sneaky little mistakes that held me back from losing weight and feeling my best. I didn’t realize how these mistakes were slowing down my progress. Here they are,” she adds.

Not Eating Enough Protein

Her first mistake? Not eating enough protein. “I thought I was eating enough… I wasn’t,” she says. She recommends calculating your individual protein requirements to know how much to eat.

Snacking Instead of Eating Real Meals

Her next mistake? “I relied too much on snacky foods instead of real meals. I would grab a protein bar or a protein shake thinking that was a meal. These would not satisfy me or have me feeling full. I’d then end up overeating later in the day,” she writes. “Focus on real, whole food protein sources like chicken, fish, eggs or greek yogurt to keep you satiated and satisfied longer.”

Skipping Protein at Breakfast

“I skipped protein at breakfast, thinking I’d make up for it later,” is mistake number three. “It seemed so much easier to just pour a bowl of cereal or grab a bagel for breakfast. I would just think to myself that I would eat the protein later in the day. SPOILER…. It never worked out that way,” she says. “Keep things simple. Work your breakfast around your protein. Try eggs, cottage cheese or even a protein smoothing to start your day.”

Relying on Protein Shakes and Powder

Mistake four? “I thought I needed fancy powders and shakes (spoiler: I didn’t). I have gone through many different brands of protein powders to find one that I really enjoyed. Not only do you have to sort through so many to find one you like, but they are also expense and I found myself not really enjoying them,” she says. “Protein powders can be helpful, however they are not required! You can just add in more foods that are high in protein into your day which may have you feeling more satisfied.”

Inconsistency

And her final mistake was inconsistency. “I wasn’t consistent—some days I’d hit my target, others I wouldn’t even try. This made it difficult for me to see progress,” she says. “Set small achievable protein goals for every meal. A good starting point would be around 25-30 grams per meal.”

Also, Say No to Extreme Dietary Restrictions

In another post she reveals 5 things to avoid. “Say NO to extreme dietary restrictions,” she says. Completely cutting out food groups, such as carbs or fats, can lead to nutritional deficiencies and increased cravings.” Instead, adopt a balanced approach by choosing complex carbohydrates like whole grains, healthy fats like avocados and nuts, and lean proteins in moderate amounts.

Avoid Too Extreme Workouts

Next, don’t overdo it with exercise. “Avoid jumping in headfirst into intense workouts! This can lead to burnout or injury,” she says. “Instead, gradually build up your activity level. For example, begin with brisk walking or cycling a few times a week and progressively incorporate strength training,” she suggests.

Avoid Low-Fat and Sugar-Free Traps

“Stop relying on ‘low-fat’ & ‘sugar-free’ traps – they might be triggering your cravings!” she points out,” she says. “Instead, focus on whole, minimally processed foods that are naturally low in unhealthy fats and sugars,” she says. “For example, choosing plain Greek yogurt with fresh fruit rather than sweetened ‘low-fat’ yogurt.”

Avoid Cardio Only Workouts

Also, avoid cardio-only workouts. “Cardio isn’t the only answer!” she writes. “Strength training boosts metabolism big time. While cardio is beneficial for the heart and helps burn calories, strength training is crucial for building muscle, which can boost your metabolism. Incorporating bodyweight exercises like squats, lunges and planks to add variety and strengthen different muscle groups,” she says.

Avoid Skimping on Sleep

And her last thing? “Don’t skimp on sleep! Quality Zzz’s can power your weight loss journey. Develop a consistent bedtime routine, such as reading a book or practicing relaxation techniques. Also, be sure to shut your phone down 1 hour before bedtime. Prioritizing quality sleep can improve your ability to lose weight as it helps manage stress and recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

I Lost Over 90 Pounds After Years of Trying to Lose Weight the "Wrong Way"

Leanne_Ellington7
leanneellington/Instagram
Leah Groth
By Leah GrothJul 02, 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 the right way? Leanne Ellington, 41, stopped weighing herself after she topped the scales at 250 pounds. However, she decided to change her life and embarked on a weight loss journey, going on to lose 90 pounds. Here is everything she did to get down to 160 pounds.

She Was Overweight as a Kid

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

Leanne’s weight struggles started when she was young. She explains that she was an “overweight, sedentary, unhealthy” kid and teenager, “and I brought that into adulthood with me.

She Stopped Weight Herself Because of the “Shame”

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“I stopped weighing myself after I reached 250 pounds. The shame became too much to bear,” she continues.

She Hit Her “Enough Is Enough” Point in Her 20s

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

“I hit my ‘enough is enough’ point in my early 20s when I realized that I was a shell of a version of myself, and I was not showing up as a reflection of who I was created to be. Yes, it was about the weight, but it was more about getting my life back,” she continues. “Now I weigh around 160 pounds.”

Initially, She Lost the Weight Doing the Wrong Things

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Leann reveals that her weight loss journey didn’t get off to the healthiest start. “Unfortunately, I did it in all of the wrong ways, and I gave myself disordered eating and a horrible self and body image to get there,” she said about her initial 100-pound weight loss. “All in all, it took about a year.”

She Then Would Gain and Lose 20 to 40 Pounds at a Time

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

After that, she went through the "bounce back effect" over and over. “I would gain/lose, gain/lose 20 to 40 pounds at a time until I healed the root problem,” she says.

She Discovered Strength Training

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

This was when she discovered strength training. “I was fortunate enough to learn about the power of resistance training pretty early on, so I was able to functionally train (and tone) my entire body along the way. That was one of the ways I also prevented excess skin,” she says.

RELATED: I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”

She Eats Mostly Nutrient-Dense Foods

Sea food Burguer with Salmon.Shutterstock

As for her diet, Leann eats mostly “nutrient-dense, hearty, and delicious foods,” she says. “But I allow myself treats from time to time, never depriving myself. Deprivation and restriction is the opposite of freedom. But also, it's about making sure that my day-to-day way of eating is delicious and filled with foods that I can enjoy so that I don't ever feel deprived or restricted.”

Nothing Is Off Limits

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“Nothing is off-limits for me. I eat in a certain manner most of the time because I’m always focusing on how I want to feel (and eating foods that will help me reverse-engineer that). But I’m human, and allowing myself a delicious warm chocolate chip cookie or a slice of my favorite cake with buttercream is part of how I create balance in my life. Because if loving warm chocolate chip cookies is wrong, I don’t want to be right,” she says.

She “Retrained” Her Mind

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

What was her biggest achievement on her weight loss journey? “ It has more to do with the way I retrained my mind, my brain, and my heart when it comes to food and my body,” she says. “I completely healed and changed my relationship with food and my relationship with my body. I stepped into a new identity that reflects the woman that I want to be, rather than just focusing on a number.”

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

And Stopped Using Foods as a “Coping Mechanism”

Hands of a woman playing with nails in stressShutterstock

She adds that when she was just focusing on a number as her definition of “success,” it kept her “chained inside a prison of restriction, deprivation, punishing my body, and doing things that didn’t serve me,” she says. “When I healed what was happening in my brain and learned how to be emotionally available to myself without using food as a coping mechanism, everything shifted.”

You Must Change Your Identity to Get Rid of Old Thinking

Choosing between apple and donutShutterstock

“My biggest setback was the realization that I lost 100 pounds and totally made over my body, but my self-image was still seeing myself through (what I call) fat goggles,” she says. “Because I never changed my identity and self-image, I just brought the old way of thinking with me. But that was also a blessing because it forced me to go heal the problem and address the root cause of my relationship with food and my body. “

You Can’t “Positive Think” Your Way Through Body Struggles, She Says

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

“I think one of the biggest misconceptions when it comes to body image is just to ‘positive think’ your way through body image struggles, but that never allows you to reconcile what’s actually happening in the present moment,” she says. “And those struggles will keep coming back if you don't address them.”

Feel Your Feelings

Donuts,With,Icing,On,Pastel,Pink,Background.,Sweet,Donuts.Shutterstock

“Now I've learned how to feel those feelings and hold space from them (even when they aren't fun), but then aim for peace and acceptance in that moment instead of slathering on ‘fake positivity’ because those emotions are so much more attainable in those moments,” she says. “And this is how I've learned to be emotionally available to myself in those negative body image moments -- instead of ignoring them, stuffing them down, or using feel-good affirmations that don't necessarily resonate.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

She Is Happy That More People Are Talking About Body Image Struggles

Two young women share a moment of friendship and happiness on the beach. With wide smiles and carefree laughter, they embrace each other, fully immersed in the fun and leisure of the coastal paradise.Shutterstock

“Honestly, I’m a bit biased, but I do love that disordered eating and body image struggles are becoming more of a mainstream topic,” Leann admits. “15 years ago, when I first started my journey, it wasn’t being talked about, but it’s so important. Integrating the mental, emotional, and social aspects of health and fitness is critical.”

She Is Following Positive People

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

A big part of her social media strategy is more based on who she is not following. “It’s really important to me that I’m not following anyone that is perpetuating an unhealthy version of health,” she says. “For me, it’s more important to follow people who are helping spread positivity on the mental/emotional side of things. Because when that is in balance, all of your physical goals become possible. And without it, the physical stuff falls by the wayside. Her favorite account? The Good Quote.

Be the Best Version of You

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

Her biggest piece of advice? “Make sure that you’re stepping into the identity of the version of you that would have that body, that would have that relationship with food, and that would have that confidence in herself,” she says.

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

It’s More Than Just Your Weight

Woman,,Balance,Weight,Scale,health,scalesShutterstock

“It’s not just about your weight; it’s your thoughts about your weight. It’s not just about the food. It’s your thoughts about the food. It’s not just about your body. It’s your thoughts about your body. All of this matters so much more than the food or the workouts or the weight,” she says.

Stay Focused and Be Patient

StairMaster, steps, stairs, treadmill,gym, machine, exercise,Shutterstock

“For me, it’s about staying focused on the long game and thinking big-picture. When I'm only following my desires for the short-term gratification trap or rapid results, it's always at the expense of my health and goals AND at the expense of my happiness. Be the tortoise, not the hare,” she says.

Her Favorite Motivational Quote

Maxwell_MaltzWikimedia Commons

Her favorite motivational quote when it comes to fitness? “You will act like the sort of person you conceive yourself to be,” from Maxwell Maltz.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Follow Leanne Ellington on Social Media

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

For more on Leanne Ellington, Author, Educator, & Podcaster, head over to her website. You can also follow her on Instagram. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.