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10 Carbs to Help You Lose Weight

Eating yummy carbs can help you achieve your weight loss goals, according to science.

FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Happy woman showing bread with heart shape
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FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Low or zero-carb diets have been a mainstream weight loss trend. However, not all carbs are bad. In fact, according to research, eating more carbs – the good kind – can actually help you lose more weight. A 2023 study published in BMJ states, “increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife.” However, an increase in fiber and carbs from better sources was linked to less weight gain. According to the study, here are ten carbs that will help you lose weight.


Whole Wheat Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

If you are going to eat bread, nutritionists unanimously agree that sticking to whole grains is the way to go. Whole wheat bread is higher in fiber than bread made with white flour, meaning it will digest more easily.

Whole Grain Pasta

Wholemeal,Fusilli,Pasta,Whole, GrainsShutterstock

The same goes for pasta. If you want to lose weight, stick to whole-grain pasta—brown rice or quinoa—or protein-packed pasta made from chickpeas.

Steel Cut Oats

Overhead view of steel cut oats in a small bowl on a wooden surface with an accent of burlap and dried oat stemsShutterstock

Oats, specifically steel-cut oats, are beneficial for weight loss. One serving boasts 5 grams of fiber and will keep you full for hours.

Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,BagShutterstock

Popcorn will also help you lose weight. However, make sure to stay away from popcorn with butter or other fats if you want to drop pounds.

Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

According to the Cleveland Clinic, quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium.

RELATED: Best Ways to Lose Weight in 2 Weeks After 50

Barley

bowl of barley grains on a wooden tableShutterstock

Not only is it barely a great whole grain for weight loss, but studies have shown that it reduces cholesterol and the risk of cardiovascular disease.

Bulgur

Bowl of cooked bulgur and raw bulgur close-upShutterstock

Bulgur is another great carb for weight loss. One half-cup serving has just 76 calories, 4 grams of fiber, 3 grams protein, and 17 carbs.

Farro

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits for your diabetes or for heart health or for brain health,” Anya Guy, a Mayo Clinic dietitian, told the Mayo Clinic.

Whole Fruits

Freshly picked blueberries in wooden bowl. Juicy and fresh blueberries with green leaves on rustic table. Bilberry on wooden Background. Blueberry antioxidant. Concept for healthy eating and nutritionShutterstock

Most whole fruits will also help you lose weight. Citrus fruit, apples, berries (blueberries, blackberries, strawberries, raspberries), pineapple, pears, grapes, and mango should all be on your shopping list. Another bonus? They will also satisfy your sweet tooth.

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

Non-Starchy Vegetables

Bunch,Of,Organic,Kale,On,A,Rustic,Wooden.,greens, leaf,leafyShutterstock

Non-starchy vegetables are also great for weight loss. Choose spinach, kale, collard greens, broccoli, asparagus, and carrots.

💪🔥Body Booster: Choose whole-grain bread over white bread. Whole grains are higher in fiber, promoting better digestion and weight management. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Joanna Soh Official
11 “Smart” Carbs to Help You Lose Weight and Burn Fat Fast
Copyright Joanna Soh Official/YouTube/Shutterstock

We've all been there – standing in front of the mirror, promising ourselves to cut out carbs completely to lose those extra pounds. But certified personal trainer and nutrition coachJoanna Soh wants you to think twice before eliminating this essential nutrient from your diet. "We have been brainwashed to believe that carbs will make you fat and that you should stay away from them. Well, that's absolute rubbish because not all carbs are created equal," says Joanna.

What Makes a Smart Carb?

According to Joanna, smart carbs are nutrient-dense powerhouses that can actually help you lose weight. They're high in fiber, improve digestion, stabilize blood sugar, sustain energy levels, keep you fuller longer, and improve physical performance – all without being highly refined.

1. Sweet Potato: The Longevity Secret

"Do you know that the Okinawan staple food is purple sweet potato?" Joanna asks in her post, pointing to the remarkable longevity of Okinawa's residents. With men living to 85 and women to 87.3 years on average, their diet rich in sweet potatoes might be onto something. Compared to regular potatoes, sweet potatoes contain fewer calories and starch while packing 3,000 times more vitamin A per cup.

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

2. Bananas: Your Pre-Workout Friend

Struggling with bloating? Joanna recommends bananas as your go-to solution. "Bananas are very rich in potassium, a natural diuretic which will reduce water retention and bloating, giving you a flatter belly," she explains. Just two bananas before your workout can fuel up to 90 minutes of steady-paced cardio.

3. Squash: The Low-Calorie Nutrient Powerhouse

"I love squash," Joanna shares, noting that 100 grams of baked squash contains only 37 calories while being loaded with vitamins A, C, and calcium. These nutrients enhance workout performance, reduce fatigue, and help maintain bone health and youthful appearance.

4. Oats: The Breakfast Champion

Start your day right with oats, Joanna advises. Their high soluble fiber content acts like a sponge, keeping you satisfied until lunch. "Choose pure rolled oats and add your own toppings such as nuts and seeds, fruits or cinnamon powder," she recommends, warning against instant varieties with added sweeteners.

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

5. Beetroot: The Endurance Booster

Want to enhance your workout performance? Joanna points to research showing that drinking beetroot juice can increase cycling endurance by 16%. This non-starchy vegetable is naturally sweet and packed with inorganic nitrates that improve muscle efficiency.

6. Quinoa: The Complete Protein

"Quinoa is incredibly popular because it contains all 9 essential amino acids, which our body needs to build and maintain lean muscles," Joanna explains. Every cup of cooked quinoa contains 8g of protein and 5g of fiber with no saturated fats, making it an excellent gluten-free option for weight loss.

7. Buckwheat: The Pasta Alternative

Despite its name, Joanna notes that buckwheat isn't related to wheat at all. She suggests trying buckwheat noodles (soba) as a healthier pasta alternative: "Each cup of cooked soba noodles contain about 113 calories, whereas spaghetti contains 220 calories and the whole wheat version contains 174 calories."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

8. Barley: The Ancient Superfood

"This underrated grain is one of the world's oldest superfoods," Joanna shares. With its anti-inflammatory properties and appetite-suppressing qualities, barley can help reduce cravings while keeping bloating at bay. Half a cup of cooked pearl barley contains just 97 calories while providing 20-25% of your daily fiber needs.

9. Black Beans: The Belly Fat Fighter

Black beans pack a powerful protein punch while fighting belly fat. "Bean eaters have a 23% lower risk of expanding waistlines and 22% lower risk of being obese," Joanna shares. Half a cup provides 7.5 grams of protein and 8 grams of fiber, making them an excellent choice for both plant-based and meat-eaters.

10. Amaranth: The Rising Star

This quinoa-like grain is gaining popularity worldwide. According to Joanna, one cup of cooked amaranth provides 46 grams of carbs, 5 grams of dietary fiber, and 9 grams of protein – significantly more nutritious than white rice. "Popped amaranth can be added onto toast and even into granola bars," she suggests.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

11. Popcorn: The Guilt-Free Snack

Don't feel guilty about this snack! "Air-popped popcorn is a great low-calorie snack to include in your diet," Joanna explains. At just 31 calories per cup, it's more satisfying than pretzels or chips – just avoid flavored varieties that add unnecessary fats and sugars.

Listen to Your Body

If you're constantly hungry, unsatisfied after meals, or feeling low on energy, Joanna suggests these might be signs of carb deficiency. "Consume smart carbs in moderation and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
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.

Despite what you might believe, carbs are not the enemy when it comes to weight loss. In fact, eating the right ones can actually help you burn fat fast. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she introduces the concept of “smart” carbs and reveals 11 you should add to your diet ASAP.


Not All Carbs Are Created Equal

She starts by saying that it’s likely that you or a friend has said, “I'm trying to lose weight. I'm cutting out carbs.” However, this isn’t the case. “We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal,” she explains.

High Quality Versus Low Quality Carbs

“If your diet is filled mainly with low-quality carbs, which have almost no nutrients, then yes, you will overeat and gain weight. However, high-quality carbs are packed with nutrients and are slow to digest. Adding these carbs into your diet can help speed up metabolism, burn fat and help you lose weight,” she says.

What Are Smart Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

She calls them smart carbs. “They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined,” she says.

1. Sweet Potato

fresh sweet potatoes on a dark rustic background.Shutterstock

The first smart carb is sweet potato. “Despite the name sweet potato doesn't actually belong to the potato family in comparison to normal potato. Sweet potatoes are less starchy and contain less calories. Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A,” she says. “As a potato, it is also naturally sweet, which means you can add them into your diet without any additional sweetness,” she continues. “I love having sweet potatoes as my pre or post-workout snack to give me the energy boost and to satisfy my muscles. But that doesn't mean you should completely avoid irregular potatoes because they are still packed with nutrients and fiber. Consume them in moderation, and they can be part of your healthy diet.”

2. Bananas

Fresh bananas on wooden backgroundShutterstock

“Bananas are very rich in potassium, a natural diuretic, which will reduce water retention and bloating, giving you a flatter belly. Bananas are also rich in glucose, a highly digestible sugar that provides quick energy. Hence, it is always the number one snack choice for endurance-based activity such as running a marathon,” she says. “Just consuming two bananas prior to your workout can help you to sustain up to 90 minutes of steady-pace cardio. The low GI and high fiber also mean carbs are slowly released into your body, avoiding sugar crashes and spurring the muscle recovery process. So add bananas to improve your workout performance and improve digestive health.”

3. Squash

Acorn Squash - Small, sweet winter squash, often baked and served with butter and sugar, or stuffed.Shutterstock

Number three is squash, “whether it's butternut squash, pumpkin, or acorn squash,” he says. “100 grams of baked squash has only 37 calories and is loaded with vitamins A, C, and calcium. Eating food rich in vitamin C can help enhance your workout performance and reduce fatigue. This also means that your body will become more efficient in burning fat. And, of course, calcium is extremely important for bone health. Squash is also high in antioxidants, which will help you to maintain your youthful appearance. They're delicious, roasted, added onto salad, or blended to make creamy soups or stew. They are perfect all year round, and because they are so low in calories but packed with nutrients, it is hard to overeat, and you should add them into your diet,” she says.

4. Oats

A Scoop of Rolled OatsShutterstock

“Start your morning with oats,” she recommends. “It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged. The majority of the fiber in oats is soluble fiber. Just think of it like a sponge. It absorbs water expense in the stomach, hence keeping you fuller for longer. Eating low GI carbs causes a steady rise in your blood sugar, which will be used for immediate energy rather than being stored as body fat. Choose pure rolled oats and add your own toppings, such as nuts and seeds, fruits, or cinnamon powder. Avoid instant oatmeal, which tends to have flavoring and also sweetness.”

5. Beetroot

Fresh beet on wooden backgroundShutterstock

“Beetroot is a non-starchy high-carb vegetable. A half-cup portion of sliced beets has 8.5 grams of total cups, which consists of 1.7 grams of dietary fiber and 6.8 grams of sugar,” she says. “The ideal weight loss food. Simply add it into baked goods, make juices, or top it onto salad to enhance the flavor of your dishes.”

6. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is the next smart carb. “It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss. Every cup of cooked quinoa contains eight grams of protein and five grams of fiber with no saturated fats. It is also gluten-free,” she says.

7. Buckwheat

Buckwheat Grains on Plate on Wooden Background, Top View, Copy Space.Hulled kernels of buckwheat grains close up. Food background.Shutterstock

“Just like quinoa, buckwheat is gluten-free, and it's a complete source of protein despite its name,” she says. However, it “is not related to wheat, and it is not a green,” she notes. “The edible portion is a seed from a plant related to greens like rhubarb. Instead of consuming pasta, try replacing it with buckwheat noodles, also known as soba noodles. Traditional pasta is made from refined flour, which tends to be higher in calories, cups, and sugar. On the other hand, soba noodles have less calories and are higher in fiber and protein. Each cup of cooked soba noodles contains about 113 calories, whereas spaghetti contains 220 calories, and the whole wheat version contains 174 calories. Just by applying this simple swap, you will reduce your calorie intake, and you will lose weight.”

8. Barley

bowl of barley grains on a wooden tableShutterstock

Next barley. “This underrated green is one of the world's oldest superfoods containing all the essential nutrients. It is also a killer appetite suppressant that can help to reduce your cravings. Because of its anti-inflammation properties, eating barley will not make you feel bloated; instead you will feel lighter and satisfied. You can replace rice with barley. You can make stir fry, barley, rice risotto, barley soups, or stew or toss it onto salads. Half a cup of cooked barley contains 97 calories, 22 grams of carbs, and three grams of fiber. Pearled. Barley is the most common barley, but barley growths contain even more nutrients. You will be getting 20 to 25% of your daily fiber needs in one serving,” she says.

9. Black Beans

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Number nine is black beans. “Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber. They're also rich in folate, a B vitamin that feels like muscle growth, and copper, which strengthens the tendons. They are rich in soluble fiber, which aids in reducing visceral fats, the fats that accumulate around the belly area, which can also lead to diabetes, heart disease, and other illnesses. So bean eaters have a 23% lower risk of expanding waistlines and a 22% lower risk of being obese. Beans are also a really cheap source of protein, making them an excellent choice for plant-based eaters or meat eaters. Buy the low sodium version or rinse your beans to reduce the sodium content before eating them,” she says.

10. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is a super green that “has a lot of similarities to quinoa,” she says. “It is high in fiber, high in protein, and it's gluten-free. One cup of amaranth has 252 calories, 46 grams of carbs, five grams of dietary fiber, and nine grams of protein, compared to white rice at 45 grams of carbs, only 1.2 grams of dietary fiber, and 4.2 grams of protein. So it is a much better option compared to rice,” she adds.

11. Popcorn

Popcorn with remote control on white table.Shutterstock

The last on her list is popcorn. “Popcorn is a whole grain, which means it's a great sauce of dietary fiber. It is gluten-free, sugar-free, and fat-free air popped. Popcorn is a great low-calorie snack to include in your diet. One cup of plain air-popped popcorn only has 31 calories. It has a lower calorie per unit volume compared to other snacks, which makes it an ideal choice for weight loss. You will feel more satisfied when snacking on popcorn than when snacking on pretzels, potato chips, and nachos, which tend to be higher in saturated fats, sugar, and sweetness. But just be aware of flavored popcorn as they will pack additional sodium, sugar, and fat, which can ruin your diet,” she says.

Consume Smart Carbs in Moderation

“Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs,” she says. “Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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 while eating carbs? Melissa Alexandria is a vegan weight loss coach who specializes in “teaching calorie density for maximum lasting results,” she writes in her YouTube bio. In a recent viral video, she reveals a game-changing eating hack that enabled her to lose over 30 pounds. “I've been vegan for 10 years, and a few years ago, I started following a low-fat vegan diet and lost over 30 pounds, and I help other people do the same. My specialty is keeping it simple, focusing on nonfancy, easy-to-make meals that don't require a lot of time or ingredients,” she says in the clip, going on to reveal her method.


Her Weight Loss Hack? Eat More Wet Starch

“If you were to make just one change that would result in the most effective weight loss without having to count calories or eat tiny portions of food that leave you feeling hungry and make you wanna binge on junk afterward, it would be this,” she says in the clip, revealing her hack: “Eat more wet starch. In fact, the bulk of your meals should be wet starch.”

Here Are Examples of “Wet Starches”

What exactly is a wet starch? Wet starchs are “starches that absorb water and steam when cooked,” she says. Examples include baked potatoes, boiled potatoes, sweet potatoes, rice, oatmeal, quinoa, barley, and millet.

No, Not All Carbs Make You Gain Weight

“This is so counterintuitive for several reasons, and I'm gonna debunk some of those reasons,” she says. “Starch, AKA carbohydrates, have sort of a bad reputation when it comes to dieting,” she says, noting that a lot of people think that carbs will make them gain weight. “We hear this time and time again, carbs are bad. It's been perpetuated for the last few decades, maybe longer. This idea has been pushed on us, but is it really true?”

RELATED:Weight Loss Expert Reveals Natural Alternative to Ozempic That Burns 441 More Calories Daily

Carbs Have 4 Calories Per Gram and Fat, 9

“Carbohydrates have four calories per gram, whereas fat has nine calories per gram,” she says. She uses mashed potatoes as an example. “Without any added fat like butter or oil, there are only 350 calories per pound, so that's like a big plateful,” she says. “Part of what makes these wet searches so satiating while still being an ideal weight loss food is that they contain a high amount of water and a high amount of fiber. There are no calories in either water or fiber, but they work to bulk up the foo, making you feel full. There's a satiety connection between your stomach and brain called stretch receptors, meaning when your stomach gets stretched out to a certain point, there are receptors that tell your brain you're full and that you don't need to eat anymore, and it shuts off the hunger drive so you feel full and you put your fork down.”

You Get to Eat a Lot for a Low Amount of Calories

“Now, let's say you eat two pounds of these mashed potatoes, which are 350 calories per pound. That's 700 calories you've just consumed. These are a low-calorie density food. They're high in volume, meaning you can eat a very large plateful but not be consuming a very high amount of calories. So even if you drizzled on some sugar-free ketchup to make the meal tastier, you still aren't consuming very many calories considering how large the plate of food is,” she says.

You Will Be Satiated, and Less Likely to Binge

“My point is, when you eat these wet starches, you can eat until you're comfortably full and lose weight without even having to worry about counting calories,” she says. “Now, add some broccoli to your plate, which is only 154 calories per pound, even lower calorie density than potatoes, and now you've lowered the overall calorie density of that meal even more. This is not to say that you only need to eat potatoes and greens. You can make pasta dishes, chilies, veggie burgers, rice bowls, et cetera, and still lose weight. But the key is to really focus on increasing the wet starch you consume. Potatoes, in particular, are so satiating that you'll be less likely to binge and overeat on processed junk food because you'll be so full from your meals.”

RELATED:A Fitness Expert Reveals 10 Hidden Protein Foods You Need to Burn Fat

Find 3 to 5 Wet Starches You Love

“It takes time to experiment with this way of eating. But once you find three to five wet starch-based dishes that you really enjoy and are easy to make, you're good to go, and you should start to see half a pound to one pound of fat loss per week if you have at least 20 pounds to lose,” she says.

Giving Up Oil Will Help You Lose Weight Faster

Another hack to accelerate weight loss? “If you really want to see results, pair this one change with also giving up oil, giving up vegetable oils, which are almost 4,000 calories per pound. In combination with increasing your wet starch consumption, it will definitely boost your fat loss,” she says.

Focus on Progress Not Perfection

“Remember, you don't have to get it perfect on the first try. Just start with one starch-based meal, like a potato-based veggie soup or a rice and veggie bowl with some beans for protein. Don't worry about getting it right or messing it up,” she says.

RELATED:She Lost 90 Pounds in 3 Years Using 10 Daily Habits Anyone Can Follow

Take It “One Meal at a Time”

Her final words? “Just take it one meal at a time and be kind and loving to yourself. You're going to learn as you go and tweak things and change things, and that's all part of the process. You're doing the best you can,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Erik Richardson
Copyright Erik Richardson D.O./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.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

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

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

Beautiful young woman holding plate of tasty cookies with chocolate chips at home, closeupShutterstock

These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

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

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

French fries in hot fat in a deep fryerShutterstock

"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Happy woman showing bread with heart shape
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FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

Low or zero-carb diets have been a mainstream weight loss trend. However, not all carbs are bad. In fact, according to research, eating more carbs – the good kind – can actually help you lose more weight. A 2023 study published in BMJ states, “increased consumption of carbohydrates from refined grains, starchy vegetables, and sugary drinks is associated with greater weight gain throughout midlife.” However, an increase in fiber and carbs from better sources was linked to less weight gain. According to the study, here are ten carbs that will help you lose weight.


Whole Wheat Bread

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If you are going to eat bread, nutritionists unanimously agree that sticking to whole grains is the way to go. Whole wheat bread is higher in fiber than bread made with white flour, meaning it will digest more easily.

Whole Grain Pasta

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The same goes for pasta. If you want to lose weight, stick to whole-grain pasta—brown rice or quinoa—or protein-packed pasta made from chickpeas.

Steel Cut Oats

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Oats, specifically steel-cut oats, are beneficial for weight loss. One serving boasts 5 grams of fiber and will keep you full for hours.

Popcorn

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Popcorn will also help you lose weight. However, make sure to stay away from popcorn with butter or other fats if you want to drop pounds.

Quinoa

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According to the Cleveland Clinic, quinoa is a nutrient-dense food. One serving, 222 calories, offers 8 grams of protein, 5.2 grams of fiber, and lots of nutrients like thiamin, riboflavin, iron, and magnesium.

RELATED: Best Ways to Lose Weight in 2 Weeks After 50

Barley

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Not only is it barely a great whole grain for weight loss, but studies have shown that it reduces cholesterol and the risk of cardiovascular disease.

Bulgur

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Bulgur is another great carb for weight loss. One half-cup serving has just 76 calories, 4 grams of fiber, 3 grams protein, and 17 carbs.

Farro

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"Farro is a great source of fiber, iron, protein and magnesium. With all of those nutrients in this little grain, it can provide a lot of health benefits for your diabetes or for heart health or for brain health,” Anya Guy, a Mayo Clinic dietitian, told the Mayo Clinic.

Whole Fruits

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Most whole fruits will also help you lose weight. Citrus fruit, apples, berries (blueberries, blackberries, strawberries, raspberries), pineapple, pears, grapes, and mango should all be on your shopping list. Another bonus? They will also satisfy your sweet tooth.

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

Non-Starchy Vegetables

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Non-starchy vegetables are also great for weight loss. Choose spinach, kale, collard greens, broccoli, asparagus, and carrots.

💪🔥Body Booster: Choose whole-grain bread over white bread. Whole grains are higher in fiber, promoting better digestion and weight management. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_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.

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.

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

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/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.

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.