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        How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
    Here is exactly how George Prieto lost 10 pounds per month with the eating style. 
By Leah GrothJun 06, 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
George and Cris/YouTube
By Leah GrothJun 06, 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
Nutrition & Diet
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George Prieto (@georgeandcris) is a social media influencer and weight loss warrior who lost a whopping 30 pounds in 90 days with the help of the Mediterranean diet. George, wh, along with his wife and co-creator Crissa, tried out the diet, claims he was inspired by a movie star. “Today, I'm gonna share the story of how I went from this to this in just 90 days. The story of how a Zach Efron Netflix binge helped me lose 30 pounds in just three months,” he says. 
George explains that he “was the heaviest I've ever been since the day that we got married” and had gained 40 pounds. “I was overweight; I was eating like absolute garbage every night,” he confesses. “I was having like a half dozen of my favorite chocolate chip cookies” or a half gallon of his favorite chocolate ice cream every night. “I wasn't eating well,” he says. 
It Negatively Impacted His Energy and Self-EsteemShutterstock
This had an impact on his overall health. “My energy levels were super low. I was feeling really sluggish. I didn't feel good in my clothes. Every time we were doing water activities, I would hide my body as much as possible. I just was not feeling good. It was time for a change,” he says. 
He Wasn’t Interested in Fad DietsShutterstock
“ I wasn't interested in going and finding the newest fad diet. I wanted something that could actually transform my life, something that was sustainable,” he continues. “Something that allowed me to enjoy life and enjoy good food, but also kept me within some parameters, so I wasn't eating cookies and ice cream every night.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
He Was Inspired By Zac Efron’s Show, Down to EarthShutterstock
“Then enter Mr. Chisel, the Chin, Buffy Biceps, Mr. High School musical himself, Zac Efron,” he reveals. After binge-watching his Netflix show, Down to Earth, in which Zac and his friend Darren travel the world looking for healthy, sustainable ways to live, he was inspired. “Zac and Darren head to this European island called Sardinia, and they head to Sardinia because it boasts one of the highest life expectancy rates in the world, which is absolutely crazy. And what's even crazier is what they find when they get there,” he says. 
In Sardinia, a Place with One of the Highest Life Expectancies, the People Eat a Healthy, Balanced DietShutterstock
“They don't find people who are on some fad diet, which is all about protein, protein, protein. But the people of Sardinia get to experience some of the yummiest foods. They have pasta. They have bread, they have whole grains, they have tons of veggies and fruit and olive oils and nuts,” he says. 
He Learned You Can Have Bread, Beans, and Rice on the DietShutterstock
“I'm watching this episode, and I'm like, ‘I think I can do that. I think I can have a diet that allows me to enjoy such great foods.’” Because he is Cuban, he explained that he needs bread, beans, and rice. “And you can have all of that on this diet. You just have to have the healthier versions of those things and the right portion,” he points out. 
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
The Diet Is Focused on Unprocessed FoodsShutterstock
He then offers a “brief summary” of what the Mediterranean diet is all about. “This really focuses highly on vegetable intake and your whole grains, and like nuts, seeds, just like natural food from the earth, it is based on whole non-processed, fresh foods,” he says. 
Half of Your Plate Should Be ProduceShutterstock
“Doing our research, we found this diagram that shows you what your plate every day is supposed to look like,” he says. “Basically, you divide your plate in half, and half of your plate is supposed to be your greens, potatoes, tomatoes, vegetables, and salads. So every night we'll do a salad and some type of roasted vegetable, whether it's broccoli, asparagus.”
RELATED: 15 Tips on How to Use Fiber for Weight Loss
One Quarter Should Be CarbsShutterstock
A quarter of your plate should be your carbs, he continues. “So your whole grains, we'll do a whole grain rice, whole grain pasta, or your legumes, beans, potatoes, tomatoes, lentils, quinoa, any whole grain or legume,” he says. 
One Quarter Should Be ProteinShutterstock
“And then the other quarter of your plate is the protein for your protein. They want you to first eat seafood, and this is not to say that you have to have this all the time,” he says. 
He Tries to Stick to the DiagramShutterstock
“This is just what it's supposed to be. Most of the time, with the Mediterranean diet, you don't have to follow an exact regimen. You can kind of make it your own and just find out what works best for you. And we really focus on this diagram as much as possible every day. And that's how I've lost 30 pounds in three months just doing this,” he maintains. 
“I don't count calories on this diet. I eat until I feel satiated. And because you're eating more fresh whole foods, you actually get full quicker,” he adds. 
One of His Favorite Meals? Avocado ToastShutterstock
“So what we're gonna do now is show you guys some photos of some of our favorite Mediterranean diet meals. This is one of our yummy meals,” he says about an avocado toast “with basil, tomato mozzarella, some um, olive oil, balsamic glaze.”
He Also Loves Chipotle Style BowlsShutterstock
“Another meal is just a simple bowl like you would do at Chipotle or something, but healthy. So this is whole grain rice with black beans, roasted broccoli, and sauteed shrimp,” he continues. 
And Whole Grain Pasta with ShrimpShutterstock
His favorite meal? “Whole grain pasta, whole grain linguine with sauteed shrimp, roasted veggies, some feta cheese, olive oil,” he says. 
He Has a Cheat Meal WeeklyShutterstock
“So let's make something clear, though. Every week, we do have a cheat meal. We are not perfect on this diet. There are things that we could do much, much better. But at the end of the day, what matters most is we feel healthier,” he concludes. 
The Mediterranean Diet Has Been Ranked the Top Overall Diet for 7 YearsShutterstock
For the seventh year in a row, the Mediterranean diet was ranked the best overall diet, per the 2024 ratings that U.S. News & World Report. It receives top honors in several categories, including easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating.
It Is “Easy to Follow for Long Periods of Time”Shutterstock
"One of the most important aspects of the Mediterranean diet in regards to weight loss is that it is easy to follow for long periods of time,” Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners,” told the publication. 
Traditionally, It Is 40 Percent Carbs, 40 Percent Fat, and 20 Percent ProteinShutterstock
The diet is “a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein,” she adds. “This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety.” 
RELATED: I Lost 30 Pounds Without Working Out, and This Is How
Studies Have Found That a Low-Carb Mediterranean Diet Is Best for Weight LossShutterstock
And if you want to lose weight fast, the most efficient way to do so is combining the Mediterranean eating style with a low-carb diet. One study divided a group of 194 overweight individuals with Type 2 diabetes into three diet groups for one year, all of which exercised. The group on the low-carb Mediterranean diet lost 22 pounds, while the group on the traditional Mediterranean diet lost 16 pounds. 
💪🔥Body Booster: Fill half your plate with vegetables at every meal. Include a salad and a roasted vegetable like broccoli or asparagus. This helps you eat more nutrient-rich foods and manage your portions.
carbslose weight fastweight losshealthy eatingmindset (for weight loss and healthy living)success stories & transformationsprotein

        
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        How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
    
George and Cris/YouTube
By Leah GrothJun 06, 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.
George Prieto (@georgeandcris) is a social media influencer and weight loss warrior who lost a whopping 30 pounds in 90 days with the help of the Mediterranean diet. George, wh, along with his wife and co-creator Crissa, tried out the diet, claims he was inspired by a movie star. “Today, I'm gonna share the story of how I went from this to this in just 90 days. The story of how a Zach Efron Netflix binge helped me lose 30 pounds in just three months,” he says. 
George explains that he “was the heaviest I've ever been since the day that we got married” and had gained 40 pounds. “I was overweight; I was eating like absolute garbage every night,” he confesses. “I was having like a half dozen of my favorite chocolate chip cookies” or a half gallon of his favorite chocolate ice cream every night. “I wasn't eating well,” he says. 
It Negatively Impacted His Energy and Self-EsteemShutterstock
This had an impact on his overall health. “My energy levels were super low. I was feeling really sluggish. I didn't feel good in my clothes. Every time we were doing water activities, I would hide my body as much as possible. I just was not feeling good. It was time for a change,” he says. 
He Wasn’t Interested in Fad DietsShutterstock
“ I wasn't interested in going and finding the newest fad diet. I wanted something that could actually transform my life, something that was sustainable,” he continues. “Something that allowed me to enjoy life and enjoy good food, but also kept me within some parameters, so I wasn't eating cookies and ice cream every night.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
He Was Inspired By Zac Efron’s Show, Down to EarthShutterstock
“Then enter Mr. Chisel, the Chin, Buffy Biceps, Mr. High School musical himself, Zac Efron,” he reveals. After binge-watching his Netflix show, Down to Earth, in which Zac and his friend Darren travel the world looking for healthy, sustainable ways to live, he was inspired. “Zac and Darren head to this European island called Sardinia, and they head to Sardinia because it boasts one of the highest life expectancy rates in the world, which is absolutely crazy. And what's even crazier is what they find when they get there,” he says. 
In Sardinia, a Place with One of the Highest Life Expectancies, the People Eat a Healthy, Balanced DietShutterstock
“They don't find people who are on some fad diet, which is all about protein, protein, protein. But the people of Sardinia get to experience some of the yummiest foods. They have pasta. They have bread, they have whole grains, they have tons of veggies and fruit and olive oils and nuts,” he says. 
He Learned You Can Have Bread, Beans, and Rice on the DietShutterstock
“I'm watching this episode, and I'm like, ‘I think I can do that. I think I can have a diet that allows me to enjoy such great foods.’” Because he is Cuban, he explained that he needs bread, beans, and rice. “And you can have all of that on this diet. You just have to have the healthier versions of those things and the right portion,” he points out. 
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
The Diet Is Focused on Unprocessed FoodsShutterstock
He then offers a “brief summary” of what the Mediterranean diet is all about. “This really focuses highly on vegetable intake and your whole grains, and like nuts, seeds, just like natural food from the earth, it is based on whole non-processed, fresh foods,” he says. 
Half of Your Plate Should Be ProduceShutterstock
“Doing our research, we found this diagram that shows you what your plate every day is supposed to look like,” he says. “Basically, you divide your plate in half, and half of your plate is supposed to be your greens, potatoes, tomatoes, vegetables, and salads. So every night we'll do a salad and some type of roasted vegetable, whether it's broccoli, asparagus.”
RELATED: 15 Tips on How to Use Fiber for Weight Loss
One Quarter Should Be CarbsShutterstock
A quarter of your plate should be your carbs, he continues. “So your whole grains, we'll do a whole grain rice, whole grain pasta, or your legumes, beans, potatoes, tomatoes, lentils, quinoa, any whole grain or legume,” he says. 
One Quarter Should Be ProteinShutterstock
“And then the other quarter of your plate is the protein for your protein. They want you to first eat seafood, and this is not to say that you have to have this all the time,” he says. 
He Tries to Stick to the DiagramShutterstock
“This is just what it's supposed to be. Most of the time, with the Mediterranean diet, you don't have to follow an exact regimen. You can kind of make it your own and just find out what works best for you. And we really focus on this diagram as much as possible every day. And that's how I've lost 30 pounds in three months just doing this,” he maintains. 
“I don't count calories on this diet. I eat until I feel satiated. And because you're eating more fresh whole foods, you actually get full quicker,” he adds. 
One of His Favorite Meals? Avocado ToastShutterstock
“So what we're gonna do now is show you guys some photos of some of our favorite Mediterranean diet meals. This is one of our yummy meals,” he says about an avocado toast “with basil, tomato mozzarella, some um, olive oil, balsamic glaze.”
He Also Loves Chipotle Style BowlsShutterstock
“Another meal is just a simple bowl like you would do at Chipotle or something, but healthy. So this is whole grain rice with black beans, roasted broccoli, and sauteed shrimp,” he continues. 
And Whole Grain Pasta with ShrimpShutterstock
His favorite meal? “Whole grain pasta, whole grain linguine with sauteed shrimp, roasted veggies, some feta cheese, olive oil,” he says. 
He Has a Cheat Meal WeeklyShutterstock
“So let's make something clear, though. Every week, we do have a cheat meal. We are not perfect on this diet. There are things that we could do much, much better. But at the end of the day, what matters most is we feel healthier,” he concludes. 
The Mediterranean Diet Has Been Ranked the Top Overall Diet for 7 YearsShutterstock
For the seventh year in a row, the Mediterranean diet was ranked the best overall diet, per the 2024 ratings that U.S. News & World Report. It receives top honors in several categories, including easiest diet to follow, best family-friendly diet, best diet for healthy eating and best diet for diabetes, bone and joint and heart-healthy eating.
It Is “Easy to Follow for Long Periods of Time”Shutterstock
"One of the most important aspects of the Mediterranean diet in regards to weight loss is that it is easy to follow for long periods of time,” Elena Paravantes-Hargitt, a registered dietitian nutritionist specializing in the Mediterranean diet and author of "The Mediterranean Diet Cookbook for Beginners,” told the publication. 
Traditionally, It Is 40 Percent Carbs, 40 Percent Fat, and 20 Percent ProteinShutterstock
The diet is “a traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein,” she adds. “This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety.” 
RELATED: I Lost 30 Pounds Without Working Out, and This Is How
Studies Have Found That a Low-Carb Mediterranean Diet Is Best for Weight LossShutterstock
And if you want to lose weight fast, the most efficient way to do so is combining the Mediterranean eating style with a low-carb diet. One study divided a group of 194 overweight individuals with Type 2 diabetes into three diet groups for one year, all of which exercised. The group on the low-carb Mediterranean diet lost 22 pounds, while the group on the traditional Mediterranean diet lost 16 pounds. 
💪🔥Body Booster: Fill half your plate with vegetables at every meal. Include a salad and a roasted vegetable like broccoli or asparagus. This helps you eat more nutrient-rich foods and manage your portions.

        
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Talia Fawaz/YouTube
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   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 44 pounds in three months? It may be as simple as incorporating some healthy habits into your lifestyle. Talia Fawaz is a social media influencer who boasts over 147,000 followers on Instagram, sharing about everything from her lifestyle to how she stays in shape. She recently posted a viral video about her weight loss, revealing how she lost an average of nearly 15 pounds per month. Here are ten changes she made to her lifestyle to lose weight.
I Focused on Changing My DietShutterstock
“First things first is food,” Talia says in the video. “I feel like food is actually super obvious.” She explains that if you don’t eat well and expect to lose weight, “it's not gonna happen.” She adds that she started losing weight by eating healthier.
It’s also “really important to know what you're eating, so I would definitely recommend eating at home and cutting out the outside food,” she says. “I wouldn't say cut it out completely, eat like once in a week, something you like from out, but most importantly is like eating at home because I feel like you really know what's in your food and I feel like, it's like a less likely chance that there are some ingredients there that you don't know that could be like stopping you from your weight loss goals.”
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I Implemented Volume EatingShutterstock
Another one of her tricks? “I did a lot of volume eating,” says Talia. “I ate a lot of broccoli,” she continued. “I had a lot of salads, I had a lot of spinach, I had a lot of lettuce, cauliflower, and so many vegetables that will actually keep me full for a long time.”
I Amped Up My Protein IntakeShutterstock
She also amped up protein, consuming it “with each and every dish of mine,” she says. “Sea bass fish, broccoli, and a salad would be like my lunch. Like that was a truly a daily thing, and I actually enjoyed it so much.” She recommends pairing a protein with “just volume, volume fruits if that makes sense.”
RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
I Practiced Self-DisciplineShutterstock
“Commitment and self-discipline” are also key, she says. “A lot of people ask me, ‘How are you motivated?’” she says. “Like it's literally a war in your head.” But instead of saying that you will start tomorrow, you have to be unwilling to give up.
I Maintained a Positive MindsetShutterstock
You also need a “positive mindset” towards weight loss. This might involve not listening to your head, or if you do, and decide you want McDonald’s, get back on track the next day without beating yourself up.
I Had a Balanced ApproachShutterstock
It’s also important to have “a balance,” says Talia. ”So it would be more like a lifestyle thing rather than a diet for a short period of time.” You can't have the mindset where you diet for a month and then eat whatever you want. “You have to make it like a lifestyle change.”
I ExercisedShutterstock
She also started working out. “I did not have access to a gym like when I was trying to lose weight. So I would literally jog around my compound, jog around my area for about an hour or 30 minutes, and it was actually really fun. It wasn't like sprinting or jogging; it was usually like light jogging,” she revealed. She recommends 30 minutes of exercise a day to “slowly progress towards your goals.”
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I Made It a Lifestyle ChangeShutterstock
She emphasizes the importance of making it “more of a lifestyle change” and not being overly restrictive. “Just don't, don't restrict yourself and make it more of a lifestyle thing than a temporary thing because that's the only way it's gonna work.”
Finally, “Make this a fun journey,” she says. “You know, I feel like cooking is so therapeutic, so make it fun. If you want a cake, make it a healthy cake. If you want pizza, make it healthy pizza. All the recipes are all online.”
💪🔥Body Booster: Eat plenty of low-calorie, high-volume foods like broccoli, salads, spinach, lettuce, and cauliflower to feel full for longer. These vegetables are great for weight loss as they keep you satisfied without adding many calories to your diet.
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   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.
Is Ozempic the new wonder drug? Many experts believe so. Known generically as semaglutide, Ozempic mimics a naturally occurring hormone that encourages “fullness” and is highly effective for weight loss. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of health problems. So, if we can help people lose weight easily and simply, why not use all the tools we have available?” These 20 people, who all lost weight thanks to Ozempic, would agree. Read on to find out more.
Michelé Lost 61 Pounds In 7 months
meltwithmich/TikTok
Michelé says Ozempic transformed her life. “Lost 28kg [61 pounds] in just 7 months with the help of Ozempic, smart eating habits, portion control, and calorie counting,” she says. “Sharing my journey to inspire and motivate!”
Karkelia Lost 95 Pounds
karkeliamauney/TikTok
Karkelia Mauney went from 260 pounds to 165 pounds, thanks to Ozempic. That’s a stunning 95-pound weight loss! “Embracing the process, one step at a time,” she says.
Kesia Lost Over 60 Pounds
iamkesiaberrios/TikTok
Kesia Berrios has lost over 60 pounds so far and is still going strong! The influencer swears by Ozempic and motivational advice to live her best life. “Down 60 plus pounds!!!! Follow me for my weight loss journey,” she says.
Linda Lost Over 57 Pounds In 5 Months
lindamarieinmpls/TikTok
Linda Marie went from 223.4 pounds to 166 pounds in 5-6 months thanks to Ozempic. That’s a very impressive 57.4 pounds. Nice work, Linda!
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Amy Lose 160 Pounds
amyinhalf/TikTok
Amy lost 160 pounds by taking Ozempic, and doesn’t regret it for a second. She posts lots of before and after shots so people can see what a drastic difference the drug has made.
Holly Lost 105 Pounds
Shutterstock
Holly Figueroa O’Reilly lost 105 pounds on Ozempic after struggling with her weight most of her life. She now weighs 145 pounds. “It just completely transformed my body and the way that I conduct my life,” she told TODAY.
Jen Lost 40 Pounds
zenjen.meditation/Instagram
Jen Alico lost 40 pounds on Ozempic, and kept the weight off even after she stopped taking the drug. “Before and throughout this entire process I maintained a healthy lifestyle, but I just found that all of a sudden my clothes were fitting better, and I was beginning to recognize myself in the mirror again,” she told Newsweek. “I started to feel good and like I could function better.”
Brittany Lost Over 100 Pounds
britts_getting_fit_/Instagram
Brittany lost over 100 pounds on Mounjaro. “I might not be where I want to be yet but, I’m so much closer than I ever dreamed I would be when I started this journey 16 months ago,” she captioned an Instagram post. “No, I’m not losing weight as fast as I’d like but I’m doing it in a sustainable way through moderation and movement and I feel good about that.”
Almost 20 Pounds Lost In 6 Weeks
Shutterstock
Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.
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Redditor Loses 69 Pounds
tbacks97/Reddit
Redditor tbacks97 went from 205 pounds to 136 pounds in just eight months. “Today I officially hit a weight that is ‘healthy’ for my BMI! My life is completely changed, it is difficult to describe how freeing it is to not feel held back by movement anymore,” she says.
Husband and Wife Lose 136 Pounds Combined
NefariousnessNo695/Reddit
Redditor NefariousnessNo695 lost 66 pounds and her husband lost 70 pounds. “Within the first two days, I could breathe and my chest didn’t hurt when I walked,” she says. “The cardiac coverage is real. I couldn’t walk 50 ft without stopping to get a breathe. Now we are at a mile and I lift or do chair yoga, tai chi, Pilates and the pool. It took a while to move but I started with chair yoga on silver sneakers on YouTube. Taking care of myself is finally my priority.”
165 Pounds Down—and No Ozempic Face!
mrstruong/Reddit
Redditor mrstruong lost a whopping 165 pounds on Ozempic. But that’s not all—she also adopted many healthy habits. “100g of protein, 1500 calories a day, slowly worked my way up from not being able to tie my own shoes to walking 6km 3 to 4 times a week,” she said. “People who go on and on about “ozempic face” should see your transformation!” reads a comment.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
32 Pounds Down
Shutterstock
Redditor Last-Scratch9221 lost 32 pounds in three months on Ozempic. “I have also biked 68.7 miles this last week 🙌 I love my ebike. I don’t mind taking risks and extending my distance because I know if I need it the motor is there. Today rode to drs and then up to the gym and home for a total of 20.9 miles - burned 700+ cals plus 300+ at the gym. I have so much more energy with Oz I absolutely love it.”
Jacqueline Lost 90 Pounds
gojacquelean/Instagram
Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.
Megan Lost 111 Pounds
Shutterstock
Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”
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Marcia Lost 70 Pounds
aperrygoodlife/Instagram
Marcia Perry, NASM - CPT, WFS, lost over 70 pounds and changed her life. “My A1C is now out of pre-diabetic range, my cholesterol and liver enzymes are normal, and I feel like me again for the first time in 10 years. The 70ish lb weight loss is just the cherry on top,” she captioned an Instagram post.
Taylor Lost 40 Pounds
taylor.kast04/Instagram
Taylor Kast went from 220 pounds to 180 pounds on Ozempic. “I'm 2lbs away from having lost 40 lbs since Feb 27th, 2023. I am beyond amazed at all of the changes my body has gone through,” she captioned an Instagram post.
Ana Lost 59 Pounds
anafontini/TikTok
TikToker Ana Fontini lost 59 pounds on Ozempic. What is the average success rate for Ozempic? According to studies, it averages 5 pounds a month.
Barbie Lost 180 Pounds
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Barbie Jackson-Williams lost 180 pounds on Ozempic. “I want to be active. I want to be doing stuff. I can’t sit and watch TV like I used to,” she told NBC News. “I used to be dead from the waist down. Very dead. But I’m not now.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
Pepper lost 30 Pounds
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Pepper Schwartz lost 30 pounds on Ozempic. “I have really thought about this in terms of health a lot. I’m older. I just don’t think I can afford to (mess) around with weight anymore,” the 78-year-old told TODAY. “I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.”
💪🔥Body Booster: Ozempic is most effective when combined with a healthy diet and active lifestyle.
Nutrition & Diet
        She Dropped 60 Pounds in 3 Months, Here’s How
    
Samantha Costa/YouTube
By Leah GrothJun 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓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.
If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss. 
Losing 60 Pounds in 6 Months with PCOSSamantha Costa/YouTube
She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right.  “I think I weighed around 196 pounds and I got down to around 135,” she specified. 
Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert
The Power of Whole GrainsShutterstock
Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said.  After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to  140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued. 
A Stressful Job Ruined Her Health and HappinessSamantha Costa/YouTube
However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says.  “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”
From 10,000 Steps to 500Shutterstock/siam.pukkato
She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.” 
She Lost 10 Pounds in a Week and Kept GoingShutterstock
Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”
Related: 11 Shoulder-Sculpting Workouts for Impressive Definition
The Secrets to Her SuccessShutterstock
She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.”  She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”
She Increased Intake of Proteins and ExercisedShutterstock
Amping up your protein intake may help you lose weight. 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. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days. 
Stay Motivated and Positive on Your Journeysam.costaa/Instagram
“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”
Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss
💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized. 
Nutrition & Diet
        Lose 20 Pounds in 90 Days with the Mediterranean Diet
    

        Shutterstock
    
By Ferozan MastJun 19, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
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   FACT CHECKED BY
   Christopher Roback
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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
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All weight loss is based on the essential principle of burning off more calories than you take in—but of course, it’s not as simple as that when it comes to real life. Weight loss has to be sustainable over the long term, and losing 20 pounds in 90 days is absolutely doable on a diet such as the Mediterranean diet. “While it’s not necessarily the primary goal of the diet, losing weight is a positive side effect of the Mediterranean diet,” says Penn Medicine.
“Studies have shown that people who follow the diet have been able to lose weight and keep it off for more than a year. This diet may also be more effective at helping you lose weight than a low-fat diet — where you monitor your fat intake. And, it may be just as effective as commercial diets, where you follow a regimented (and often costly) program.” If you want to enjoy your food while still losing weight, here are the basics of the Mediterranean diet to help you lose weight and improve overall health.
Limit Refined Carbs and Sugar
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Replace refined carbohydrates and sugar with fruit, vegetables, and whole grains. “Foods high in refined carbs can cause your blood sugar to spike,” says the Cleveland Clinic. “Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.”
Healthy Fats
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Healthy fats from oily fish and olive oil are a staple of the Mediterranean diet. “A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same,” says the Cleveland Clinic. “The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because it’s high in antioxidants.”
Eat More Plants
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“The foundation of the Mediterranean diet is plant foods,” says the Mayo Clinic. “That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.”
Eat Plenty of Fiber
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Fiber is part of the Mediterranean Diet and can help weight loss. “These nutrients help reduce inflammation throughout your body,” says the Cleveland Clinic. “Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.”
RELATED:15 Walking Routines to Lose 30 Pounds in 90 Days
Enjoy Some Legumes
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Eating more whole grains and legumes can also help with weight loss. “By emphasizing mostly plant-based foods such as fruits and vegetables, whole grains, and legumes, the Mediterranean diet can reduce the risk of a host of diseases, from cancer to diabetes,” according to University of Utah Health. “The anti-inflammatory benefits of these ingredients can also keep your immune system strong and prevent colds and other illnesses.”
More Seafood
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Low-mercury seafood is a staple of the Mediterranean diet and fantastic for weight loss. “Eat fish or shellfish 2 to 3 times a week,” says the Mayo Clinic. “One serving of fish is around 3 to 5 ounces for adults. That's about the size of a deck of cards. The U.S. Food and Drug Administration recommends smaller servings for children twice a week.”
Healthy Swaps
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Healthy swaps make the diet easier to stick to. “Think of the Mediterranean diet as a lifestyle,” says the University of Utah Health. “It doesn't ban certain foods or restrict calories. It simply limits less healthy foods such as red meat and butter and encourages healthier options. Big on bread? Swap your white bread for whole wheat bread. Sprinkle salt on everything? Try some fresh herbs, vinegar, or lemon juice instead.”
Money Saved
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You might save money on the Mediterranean diet (which can go towards your new weight-loss wardrobe!). "The Mediterranean eating pattern is not only delicious, it's relatively affordable and accessible since it promotes less meat and more inexpensive food like beans,” Kim Knipe, MBA, RD, LDN, tells Penn Medicine.
RELATED:15 Simple Exercises to Get You in Shape After 50 in Just 4 Weeks
Red Wine With Meals
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Wine is a part of the Mediterranean diet, but usually with meals. “Red wine tends to be included more often than is white wine,” says the Mayo Clinic. “Some experts and dietary guidelines recommend that women limit themselves to one glass of wine a day, and for men, no more than two glasses a day.”
Overall Health
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Staying healthy is about much more than weight loss. “The Mediterranean diet has been linked to improved cognitive functioning and a lowered rate of cognitive decline,” according to University of Utah Health. “In other words, it can help your brain work better today and stay healthier tomorrow. It may also lower your risk of developing neurological conditions such as Alzheimer's disease and other dementias.”
Get Moving!
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Regular exercise is very important for weight loss, regardless of the diet you are on. “The Mediterranean diet is not just about food, but also about lifestyle. It encourages people to be more active, to enjoy food in the company of friends and/or family, and enjoy life,” Knipe says.
RELATED:14 Surprising Lifestyle Changes That Melt Away 1 Pound a Week
Enjoy the Process
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Following the Mediterranean diet should not feel like a difficult way to lose weight. “You're more likely to stick with a healthy diet when you enjoy what you're eating,” according to University of Utah Health. “The Mediterranean diet isn't just full of nutrients; it's full of flavor. From ripe fruits and vegetables to crunchy nuts, its main elements are sure to tempt the taste buds. Bonus: If you enjoy the occasional glass of wine, there's no reason to stop.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        6 High-Protein Meals a Busy Trainer Makes in 10 Minutes to Torch Fat
    

        7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
    

        Copyright Michelle Roots/YouTube
    
By Christopher RobackApr 19, 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.
Between work, family, and everything else life throws your way, finding time to prepare healthy meals can feel impossible. Michelle Roots, a kinesiologist, personal trainer, and nutrition coach with over 18 years of experience, has mastered the art of quick, effective meal prep. "I'm a wife, a busy mama of two little boys, and I run two businesses," says Michelle in her post. "Often I'm working until eight o'clock at night, and when I come home, I don't have time to cook a fancy Instagram-worthy meal." Michelle created these six high-protein meals—all ready in under 10 minutes—to help people "increase lean muscle and decrease body fat to become the strongest, leanest, healthiest versions of themselves." These simple meals will keep you on track with your fat loss goals without spending hours in the kitchen.

            
                Your 10-Minute Taco Bowl
            
            
        This metabolism-boosting twist on taco night packs in protein and nutrients without the extra calories. Start with a base of quick-cook brown rice (Michelle recommends the 90-second packs for when meal prep isn't possible). Add pre-made taco meat and steamed frozen broccoli for fiber and volume. "I always buy bags of frozen broccoli from Costco—they're one of my favorite things because I actually just love broccoli loaded with fiber, high volume to keep me feeling full, and of course loaded with micronutrients," Michelle explains. Based on your daily nutrition needs, finish with a dollop of sour cream and sprinkle of cheese. This protein-rich meal comes together in minutes and helps fuel fat loss while keeping you satisfied.

            
                Protein-Packed Kale Salad in Minutes
            
            
        
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A post shared by Michelle Roots (@michellerootsfit)
Turn store-bought salad kits into fat-burning meals with this grab-and-go strategy. Michelle makes this a weekly staple: "When I'm at the grocery store on either a Sunday or Monday, I will always pick up one or two of these kale salads just to have in the fridge and again just to have in a pinch versus stopping for fast food." Simply pour your kale salad into a bowl and add protein—pre-cooked chicken, leftover salmon, or shrimp. Michelle's surprising favorite protein add-in? "Do not knock it till you try it... I will do two whole eggs and liquid egg whites, scramble that in a pan, and I will throw the scrambled eggs into the salad." For extra nutrients, add sliced cucumber, berries, and just half to three-quarters of the provided dressing. This quick meal supports fat loss while delivering essential proteins for muscle maintenance.

            
                Fat-Burning 10-Minute Stir Fry
            
            
        
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A post shared by Michelle Roots (@michellerootsfit)
This protein-rich alternative to takeout helps burn fat while satisfying cravings. Start with a bag of stir-fry vegetables heated in a pan. "Another thing I like to throw in on top of that is I always have a bag of frozen edamame beans in the freezer so I will take those edamame beans, a few servings, and I throw those into the pan too—just more protein and so many more nutrients," Michelle explains. Add brown rice (meal prepped or from quick-cook packs) and your protein of choice—pre-cooked chicken, shrimp, salmon, or steak. When really pressed for time, Michelle suggests: "When in doubt I just need a quick protein, I will scramble some eggs and toss it into the stir fry and mix it all up." Finish with a lower-sugar sauce like Naked and Saucy teriyaki sesame ginger for a metabolism-boosting meal in minutes.

            
                No-Cook Tuna Protein Bowl for Fat Loss
            
            
        
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A post shared by Michelle Roots (@michellerootsfit)
When you need protein without cooking, this fat-burning combo delivers results fast. "Again a super easy go-to—this is great for lunch, this is great to make and take on the go with you, or a quick dinner when you get home late and you're exhausted and you don't feel like cooking," Michelle says. Simply mix a can of tuna with half a mashed avocado. Add mustard for flavor—"I personally really love mustard so I will put a little bit of mustard in there and I will mix that all up," Michelle shares. Serve over spinach for extra nutrients or spread on whole grain toast for a complete meal. The combination of lean protein and healthy fats helps control hunger while supporting metabolism—perfect for fat loss without complicated cooking.

            
                Muscle-Building Protein Pasta in 10 Minutes
            
            
        
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A post shared by Michelle Roots (@michellerootsfit)
Transform comfort food into a fat-burning, muscle-building powerhouse with this simple swap. "Easy high protein meal number five is a high protein pasta, so either a lentil pasta or a chickpea pasta," Michelle explains. These alternatives pack significantly more protein than regular pasta, supporting metabolism and muscle growth. Add an additional protein boost: "What I like to do is add some shrimp to it, or another great idea is to mix in some cottage cheese with your tomato sauce and add that to the pasta." Include steamed vegetables for additional volume and nutrients. Michelle highlights an added benefit: "The cool thing about this one is you can make a big portion for yourself and you will have leftovers for the next day and possibly the day after depending on what your serving sizes are going to look like." This quick meal supports your body's fat-burning potential while keeping hunger at bay.

            
                Your 10-Minute Fat-Burning Protein Plate
            
            
        
View this post on Instagram
A post shared by Michelle Roots (@michellerootsfit)
This customizable formula boosts metabolism with whatever ingredients you have handy. "Last but not least a super easy pick a protein, baked sweet potato, and pick a steamed veggie so asparagus or broccoli—something that you enjoy to eat," Michelle explains. Choose any protein—pre-cooked chicken, quick-cooking salmon in the air fryer, or Michelle's shortcut option: "Now this could be, guess what, scrambled eggs—mix in cottage cheese to your scrambled eggs to increase the protein portion." Pair with a microwave or air-fried sweet potato and steamed vegetables for a complete meal. "I'll bake a sweet potato either microwave or in the air fryer and then steam some broccoli and eat that and call it a day," Michelle says. This balanced combination provides the perfect mix of protein, complex carbs, and nutrients to support fat burning and muscle maintenance without complicated recipes.

            
                The 10-Minute Secret to Sustainable Fat Loss
            
            
        
View this post on Instagram
A post shared by Michelle Roots (@michellerootsfit)
"Call me boring, but I honestly feel food is just fuel," Michelle says, cutting through the Instagram-perfect meal culture. These six quick, protein-rich meals deliver what matters—results. "I am able to stay lean, I don't feel starving, I don't feel deprived, I don't feel like I'm on a diet," Michelle emphasizes. The real key to fat loss isn't complicated recipes but consistent, simple nutrition choices. "When I am coming home from work at 8:15 and I'm starving, I know that I'm not stopping even at a healthier fast food restaurant—I know I'm going home because I have these options ready to go." By adapting these meal frameworks to your tastes and nutrition targets, you'll build the sustainable habits needed for lasting fat loss. As Michelle puts it, "If you really want to see changes in your body composition, if you want to reach your fat loss goals, if you want to start to see some muscle definition and not only see it but maintain these results, you need to start building these healthy habits." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Simple Things Sabotaging Your Lower Belly and Hip Fat Goals
    

        Copyright mamianfitness/Instagram
    
By Leah SuzanneApr 18, 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 dieting and exercising but still hanging onto belly weight? Camden Mamian is a metabolic expert and fitness trainer who helps his clients repair their hormones to lose weight. In a new social media post, he reveals the biggest missteps you might be making, causing you to hold onto weight in your midsection. “Your body will keep storing fat in your lower belly and hips until you stop making these mistakes,” he writes. 

            
                You Are likely Making a Mistake
            
            
        
View this post on Instagram
A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
Here’s the truth: “Fat loss isn’t magic, it’s science. And odds are, you might be making one (or more) of these mistakes,” he writes.

            
                You’re Running on Coffee and Wine
            
            
        
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A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
One common mistake? Running on coffee and alcohol. “Surviving on caffeine all day and winding down with wine at night? Multiple drinks throughout the week can throw off your macros, disrupt sleep, and leave you exhausted the next day—making fat loss feel impossible,” he writes.

            
                You’re Eating Too Little
            
            
        
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A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
Another common mistake? “Trying to survive on 1,200 calories while chasing kids and busy at work? No wonder you’re exhausted. Overly aggressive deficits aren’t sustainable and leave your metabolism hurting making that binging cycle even worse!” he says.

            
                You’re Not Moving Enough
            
            
        
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A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
Not exercising enough will also have you holding onto weight. “Yes, you’re busy. But even if you work out 3-4 times a week, the rest of the day matters too. Walking, playing with your kids, and staying active outside the gym are crucial for long-term fat loss,” he writes.

            
                You’re All in…Til the Weekend
            
            
        
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A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
If you are all in during the week, but majorly cheating on the weekend, it could be having serious consequences. “Monday - Thursday, you’re on point. Then Friday - Sunday? It’s a free-for-all. If you’re only hitting your goals 57% of the time, progress is going to be slow. Consistency over time is what truly gets results,” he writes.

            
                No Meal Planning, No Success
            
            
        
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A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
If you aren’t meal-prepping, you are making a big mistake. “No groceries, no plan, and no clue what’s for dinner? That’s when bad choices happen. A little preparation goes a long way in setting yourself up for success,” he points out.

            
                You’re Guessing Instead of Tracking
            
            
        
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A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
Don’t try guessing in lieu of tracking. “You wouldn’t guess your kids’ school schedule, so why guess your food intake? Tracking isn’t forever, but it’s a powerful tool to help you understand what your body actually needs,” he says.

            
                You Want Results Yesterday
            
            
        
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A post shared by OFNC Metabolic Expert | Camden Mamian (@mamianfitness)
Be patient, results take time. “A couple of good weeks doesn’t undo years of habits. Give yourself at least 3 months of consistency before deciding if something is working. (But it shouldn’t force you to restrict)” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Healthy Body
        7 Critical Mistakes to Avoid After 50, According to a Top Expert
    

        Copyright Dr. Eric Berg DC/YouTube
    
By Christopher RobackApr 18, 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.
Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

            
                Trusting the Wrong Health Sources
            
            
        Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

            
                Accepting Diagnoses Without Question
            
            
        ​Monitor Your Progress Through TestingShutterstockNot all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

            
                Using Treatments With Harsh Side Effects
            
            
        ​Common Side Effects to ExpectShutterstockThe cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

            
                Neglecting Critical Nutrients
            
            
        5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstockAfter 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

            
                Consuming Too Much Calcium and Iron
            
            
        ShutterstockNot all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

            
                Restricting Dietary Cholesterol
            
            
        ​EggsShutterstockCholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

            
                Eating Too Frequently and Too Many Carbs
            
            
        ​Protection Against Fatty Liver DiseaseShutterstockYour eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

            
                Not Prioritizing Protein as You Age
            
            
        ​Greek Chicken BowlShutterstockProtein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

            
                Ignoring Your Environment and Stress Levels
            
            
        ShutterstockYour surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

            
                Underestimating the Gut Microbiome
            
            
        ​Digestive IssuesShutterstockYour gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

            
                Final Word
            
            
        ShutterstockCreating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.
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