I Lost 25 Pounds in 2 Years with the Help of Journaling

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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

        I Lost 25 Pounds in 2 Years with the Help of Journaling
    Journaling helped Sora Vernikoff lose 25 pounds and keep it off for decades.
By Leah GrothJul 24, 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 
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   FACT CHECKED BY
   Alek Korab

        Sora Vernikoff
    
By Leah GrothJul 24, 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
   Alek Korab
Nutrition & Diet
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Sure, diet and exercise are a key part of weight loss. After all, you need to burn more calories than you consume to drop weight. However, first you might need to conquer a very crucial mental aspect of weight loss. Sora Vernikoff of New York City lost 25 pounds 20 years ago and has managed to keep it off. According to the longtime educator, one tool was instrumental in her journey – journaling. Here is everything you need to know about her story.
Sora Had a Moment of Reckoning
Sora Vernikoff
Sora worked as a teacher, educating “the most challenging kids” in East New York and Brooklyn. “It took me several years to learn how to manage this type of class but I finally had systems in place and became very good at it. One day, while standing in front of a class of 35 fourth graders, I asked myself, ‘How come Sora, these kids who walk, talk and do all those other things listen to you but you can’t stop thinking about food and you can’t eat and stop yourself?’” she tells Body Network.
She Had the Idea to Start Dieting
Shutterstock
“Now I had tried dieting up until this point but all I’d do is lose my weight, reach my goal and then regain it. At that moment in time, I became fascinated by the concept that these really tough kids listened to me but that food which is an inanimate object (doesn’t walk, talk or do all those other things) was something that I had absolutely no visual nor behavioral control over.  It was at that very moment in time that I had the idea to stop dieting and eat the food that I wanted,” she said.
She Wanted to Understand Why She Thought About Food All the Time
Shutterstock
There was one caveat. “I became obsessed with having to know why I thought about food all day and so I also included the challenge of journaling all of my eating experiences before, during and after I ate. I had to know. I just had to know why I thought about food all day.  And yes, I did find out!” she says.
She Lost 25 Pounds with the Help of Journaling
Shutterstock
With her “very intense self-observational and journaling process” she lost 25 pounds. “It took me about two years to do so but I’ve kept the weight for more than 20 years,” she says. “That’s because as I was eating and journaling I was also working out the no-diet, weight-loss program that is published in my book East What You Want! Stop When You Want! A No-Diet, Weight-Loss Program. So it was really all trial and error until I saw what worked and what didn’t.”
She Was Willing to Risk It All
Shutterstock
Sora was willing to “risk it all” because she knew that “dieting was a total waste of time for me and that there had to be another answer,” she says, “which there really was. I don’t like to do something more than once so I was determined to find my way without having to diet and yeah, I did.”
She Eats What She Wants
Shutterstock
Sora doesn’t have a typical daily diet, “because I simply eat what I want when I want it and I’m not afraid that I won’t be able to eat and stop myself,” she says. That is the blessing that my eat and stop yourself, no-diet, weight-loss program has afforded me.”
She Doesn’t Look at Foods as “Good” or “Bad”
Shutterstock
“I believe that all foods are equal.  Equal in the sense that what differentiates ‘good’ food from ‘bad’ food is really more a question of ‘What can I eat and stop?’ Or ‘What can’t I eat because I won’t be able to stop myself?’ Of course, if you have a medical condition, then it’s extremely important to watch the types of food that you eat but again, if you’re struggling with a weight problem, it all comes down to ‘Do you have the choice to eat and stop yourself?’ even if you’re eating certain ‘better for your health’ foods. That is just the bottom line. Can you eat and stop?” she says.
She Is Conscious When It Comes to Food Thought
Shutterstock
“The biggest achievement when it comes to my body is that my daily food thoughts support my weight and I don’t walk around feeling deprived and fearful of walking into a donut shop and overeating,” says Sora. “That my conscious number of daily food thoughts support my present weight loss with no angst.”
It’s All Because of Journaling
Shutterstock
“My greatest achievement when it comes to my body, is that I own the number of conscious food thoughts that maintain my present body weight,” Sora says. “Anyone that is interested in doing the same, should begin by journaling everything that they eat everyday and start asking themselves the question, ‘How does this food in this amount, that I am presently chewing, serve me or not?’ Mindfulness is key unless you use the two specific eat and stop yourself techniques in my no-diet, weight-loss program which will provide instant relief from the fear of overeating,” she says.
Start By Accepting Yourself
Shutterstock
“Even when I started this new type of non-dieting weight-loss journey decades ago I decided to accept myself at my larger size,” Sora says. “I didn’t want to fight it because I knew that I was on a journey and I wanted to still look nice. So I went out and bought all new clothes at my larger size and every time, I lost between 5 and 10 pounds I would fix my clothes or buy some new ones. I work on acceptance. I chose not to beat myself up about my weight.”
She Is Her Own Fitspiration
Shutterstock
“My fitness inspiration is me. I want to feel alive and limber every day and so stretching every morning is mandatory and so is walking every day which is not a tough thing to do living in New York City,” says Sora.
Set Intentions for the Day
Shutterstock
“The way that my day works best for me is to be as disciplined as possible based on the intentions that I set for that day which is Always written down the night before for the next day. I also put God first in my life and practice gratitude daily, since gratitude makes everything that you have enough,” she explains.
Her Favorite Motivational Quotes
Shutterstock
“I have no favorite motivational quote when it comes to fitness but I have three motivational quotes that serve me,” says Sora. The first? “No process, no progress,” she reveals. Next, “Inch by inch, anything is a cinch. Yard by yard life is hard.” And finally, the third: “You don’t see the harvest on the day that you plant the seeds.”
Learn More in Her Book
Shutterstock
“My book Eat What You Want! Stop When You Want! A No-Diet, Weight-Loss Program teaches you two special eat and stop yourself techniques that let you know when you’re going to stop eating even before your first bite.  That is what has allowed me to keep my weight off all these years! Because I know when I will stop, even before I begin to eat,” she says.
She Has Kept 25 Pounds Off for Over 20 Years
Sora Vernikoff
Sora’s success story keeps on going. “I’ve kept my 25 pounds off for over 20 years so I’m very proud of myself and my body,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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Nutrition & Diet
        I Lost 25 Pounds in 2 Years with the Help of Journaling
    

        Sora Vernikoff
    
By Leah GrothJul 24, 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
   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.
Sure, diet and exercise are a key part of weight loss. After all, you need to burn more calories than you consume to drop weight. However, first you might need to conquer a very crucial mental aspect of weight loss. Sora Vernikoff of New York City lost 25 pounds 20 years ago and has managed to keep it off. According to the longtime educator, one tool was instrumental in her journey – journaling. Here is everything you need to know about her story.
Sora Had a Moment of Reckoning
Sora Vernikoff
Sora worked as a teacher, educating “the most challenging kids” in East New York and Brooklyn. “It took me several years to learn how to manage this type of class but I finally had systems in place and became very good at it. One day, while standing in front of a class of 35 fourth graders, I asked myself, ‘How come Sora, these kids who walk, talk and do all those other things listen to you but you can’t stop thinking about food and you can’t eat and stop yourself?’” she tells Body Network.
She Had the Idea to Start Dieting
Shutterstock
“Now I had tried dieting up until this point but all I’d do is lose my weight, reach my goal and then regain it. At that moment in time, I became fascinated by the concept that these really tough kids listened to me but that food which is an inanimate object (doesn’t walk, talk or do all those other things) was something that I had absolutely no visual nor behavioral control over.  It was at that very moment in time that I had the idea to stop dieting and eat the food that I wanted,” she said.
She Wanted to Understand Why She Thought About Food All the Time
Shutterstock
There was one caveat. “I became obsessed with having to know why I thought about food all day and so I also included the challenge of journaling all of my eating experiences before, during and after I ate. I had to know. I just had to know why I thought about food all day.  And yes, I did find out!” she says.
She Lost 25 Pounds with the Help of Journaling
Shutterstock
With her “very intense self-observational and journaling process” she lost 25 pounds. “It took me about two years to do so but I’ve kept the weight for more than 20 years,” she says. “That’s because as I was eating and journaling I was also working out the no-diet, weight-loss program that is published in my book East What You Want! Stop When You Want! A No-Diet, Weight-Loss Program. So it was really all trial and error until I saw what worked and what didn’t.”
She Was Willing to Risk It All
Shutterstock
Sora was willing to “risk it all” because she knew that “dieting was a total waste of time for me and that there had to be another answer,” she says, “which there really was. I don’t like to do something more than once so I was determined to find my way without having to diet and yeah, I did.”
She Eats What She Wants
Shutterstock
Sora doesn’t have a typical daily diet, “because I simply eat what I want when I want it and I’m not afraid that I won’t be able to eat and stop myself,” she says. That is the blessing that my eat and stop yourself, no-diet, weight-loss program has afforded me.”
She Doesn’t Look at Foods as “Good” or “Bad”
Shutterstock
“I believe that all foods are equal.  Equal in the sense that what differentiates ‘good’ food from ‘bad’ food is really more a question of ‘What can I eat and stop?’ Or ‘What can’t I eat because I won’t be able to stop myself?’ Of course, if you have a medical condition, then it’s extremely important to watch the types of food that you eat but again, if you’re struggling with a weight problem, it all comes down to ‘Do you have the choice to eat and stop yourself?’ even if you’re eating certain ‘better for your health’ foods. That is just the bottom line. Can you eat and stop?” she says.
She Is Conscious When It Comes to Food Thought
Shutterstock
“The biggest achievement when it comes to my body is that my daily food thoughts support my weight and I don’t walk around feeling deprived and fearful of walking into a donut shop and overeating,” says Sora. “That my conscious number of daily food thoughts support my present weight loss with no angst.”
It’s All Because of Journaling
Shutterstock
“My greatest achievement when it comes to my body, is that I own the number of conscious food thoughts that maintain my present body weight,” Sora says. “Anyone that is interested in doing the same, should begin by journaling everything that they eat everyday and start asking themselves the question, ‘How does this food in this amount, that I am presently chewing, serve me or not?’ Mindfulness is key unless you use the two specific eat and stop yourself techniques in my no-diet, weight-loss program which will provide instant relief from the fear of overeating,” she says.
Start By Accepting Yourself
Shutterstock
“Even when I started this new type of non-dieting weight-loss journey decades ago I decided to accept myself at my larger size,” Sora says. “I didn’t want to fight it because I knew that I was on a journey and I wanted to still look nice. So I went out and bought all new clothes at my larger size and every time, I lost between 5 and 10 pounds I would fix my clothes or buy some new ones. I work on acceptance. I chose not to beat myself up about my weight.”
She Is Her Own Fitspiration
Shutterstock
“My fitness inspiration is me. I want to feel alive and limber every day and so stretching every morning is mandatory and so is walking every day which is not a tough thing to do living in New York City,” says Sora.
Set Intentions for the Day
Shutterstock
“The way that my day works best for me is to be as disciplined as possible based on the intentions that I set for that day which is Always written down the night before for the next day. I also put God first in my life and practice gratitude daily, since gratitude makes everything that you have enough,” she explains.
Her Favorite Motivational Quotes
Shutterstock
“I have no favorite motivational quote when it comes to fitness but I have three motivational quotes that serve me,” says Sora. The first? “No process, no progress,” she reveals. Next, “Inch by inch, anything is a cinch. Yard by yard life is hard.” And finally, the third: “You don’t see the harvest on the day that you plant the seeds.”
Learn More in Her Book
Shutterstock
“My book Eat What You Want! Stop When You Want! A No-Diet, Weight-Loss Program teaches you two special eat and stop yourself techniques that let you know when you’re going to stop eating even before your first bite.  That is what has allowed me to keep my weight off all these years! Because I know when I will stop, even before I begin to eat,” she says.
She Has Kept 25 Pounds Off for Over 20 Years
Sora Vernikoff
Sora’s success story keeps on going. “I’ve kept my 25 pounds off for over 20 years so I’m very proud of myself and my body,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

        
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Have you been struggling to lose weight but aren’t sure where to start? One expert has some game-changing advice on how to do it. Cara Peterkin is a fitness professional and YouTuber who weighs 250 pounds. “Now I'm 140 pounds, and I'm gonna tell you exactly how I lost the weight,” she says, revealing that the process took two and a half years, “and I've maintained my weight for the past year.”
Childhood Eating Habits Shaped Her Relationship with FoodCara reveals that she grew up with unhealthy eating habits. “Quick backstory: my parents were all about ease, easily getting food to us, which meant minimal cooking. We go to Chick-fil-A, we'll go to McDonald's, we'll go to the Mexican restaurant, quick box mac and cheese, whatever was easy. That's what they did. And that set the tone for my relationship with food for the rest of my life,” she says in her post.
She Gained a Lot of Weight During Her First Two Pregnancies But Lost ItShutterstock
Cara first struggled with her weight when she got pregnant at 15 and went from 150 to 192 pounds. “Typically pregnant women should only gain about 20 to 25 pounds, according to Google, but I gained 42 pounds,” she says. However, she lost it pretty easily because she was young, following a calorie deficit and exercising. When she went to college, the “food inconsistency” and “unhealthy patterns really started to return,” she says. “I definitely gained the college 30, so I went from 150 to 180. Her senior year of college she got pregnant again and went from 180 to 225 pounds.
“That was tough. I definitely looked at myself differently, and I had to adjust. I tried to adjust to the weight and just said, ‘Hey Karen, you may be that girl over 200 pounds, and you need to accept it.’ But I was so uncomfortable. I tried different weight loss methods, and I started with Weight Watchers, which got me down to about 200 pounds.”
She Ended Up 250 Pounds After Her Last Pregnancy and Couldn’t Lose ItShutterstock
She then “had to kick it in high gear “ and tried to clean her diet and eliminate processed foods. “With diet, exercise, plenty of strength training, and walking, I was able to get to about 160 pounds, which was amazing. Of course, life happened. What does that mean? I went through a depression, I went through different things in my life, and I ended up gaining weight a little bit, a little bit, a little bit, a little bit until it was a lot of it and ended up at about 190 pounds average. And it was tough. I would do different yo-yo diets, try different methods, get down to 180, but always would creep back up to that 190.” During her last pregnancy, she started at 190 pounds and went up to 250 pounds. “I could not even fathom being at that number, but I was there. I will tell you that it was probably the hardest thing for me to accept, but I just made it work.” Then COVID happened, and she remained at 250, battling postpartum depression.
She Hit Her Breaking PointShutterstock
Cara’s “breaking point” and “aha” moment happened when she had an interview and couldn’t fit into her size 16 pants. “I immediately ran to the store to buy that bigger size. But once I saw the size 18 and that number, it hit me like, Kara, what's going on? You've never been this size. What are you gonna do differently? I did not let myself buy those size 18 pants, and that was my breaking point. I knew I had to make a change because I couldn't buy that bigger size.”
She Lost Her First 35 Pounds with Weight Watchers and OrangeTheoryShutterstock
In March of 2021, she tried Weight Watchers again, pairing it with OrangeTheory, losing 35 pounds and getting down to 215. “I still had a long way to go,” she said, revealing that according to her BMI, her healthy weight range is 140 to 160. You can benchmark your progress with this useful Lean Body Mass Calculator.
Then, She Eliminated Processed FoodsShutterstock
In 2022, she really changed the game. “That's where the real change began. I eliminated all processed foods and only shopped the outside skirts of the grocery store. So protein, dairy, fruits and veggies. That was my main diet,” she said.
She Also Tracked and Measured Her FoodShutterstock
“I tracked everything I ate with my Fitness Pal. I measured everything I ate. I prioritized getting that water in, and I minimized fast food or eating out because of the amount of sodium that they put in the food. Once I implemented that change, my weight just started to fall off,” she continues.
The First Month Was Hard, But It Got EasierShutterstock
“Now, I will say it wasn't easy. I'm not going to lie to you. It is the hardest thing I ever had to do, and it took me about a full month of getting through the diet change for me to really accept it. After that, I stopped craving chocolate or candy or ice cream, and I was able to just go with the flow on average. I was losing about a pound and a half to two pounds a week, and it just started to fall off,” she says.
RELATED:She Lost 9 Pounds in 4 Weeks With This Simple 1,600 Calorie Meal Plan
She Also Started Walking 30 Minutes a DayShutterstock
“Another thing that I did that helped me lose the weight was walking 30 minutes a day. That was huge,” she admits. “I thought I had to go kill myself in another OrangeTheory class or maybe at a boot camp. But walking truly helped me, along with some YouTube videos, like different weights that I could use or different strength training videos that really helped, too. But I didn't have to pay for a gym membership. I just got outside and walked and changed my diet, and the weight started to fall off. “
She Has Maintained the Weight LossShutterstock
She has managed to keep it off by maintaining the same eating habits, “still walking 30 minutes a day, along with definitely having my treat meals and trying to balance them out, and so far it's kept the weight off beautifully,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        20 Incredible Ozempic Success Stories
    
tbacks97/Reddit
By Ferozan MastMay 16, 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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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.
RELATED:20 Possible Ozempic Side Effects
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.”
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
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
Shutterstock
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
Shutterstock
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
        I Lost 45 Pounds and Kept It Off With These Simple Changes
    
Love Sweat Fitness/Facebook
By Leah GrothJun 18, 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 
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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 weight by making a few simple changes to your diet? Katie Dunlop (@LoveSweatFitness) is an influencer who lost 45 pounds and went on to become a certified personal trainer, helping others achieve their weight loss goals. In a viral YouTube video, she “really racked her brain” and revealed everything she did – and stopped doing – to lose 45 pounds “and keep it off for like eight-plus years now,” she says.
I Stopped Over ExercisingShutterstock
“Number one thing I stopped doing that helped me lose all of that weight was over-exercising,” says Katie, explaining that what she did for years caused her “to fail” because she would go like full throttle crazy thinking I needed to work out for an hour or two hours every single day.” However, after a few weeks, she would “crash and burn so hard and end up doing nothing for probably a month or two.”
Why? Because It Leads to Burn Out“So it's like these big highs and lows, right? You like to go full craziness, and you just get burnt out.,” she says, adding that your body “can’t handle that mentally” and “you get tired and exhausted.” And “if you're not setting up goals in a strategic way and giving yourself micro-goals, you're gonna end up failing because you don't have that constant motivation. You're not seeing results right away, and all you're feeling is exhausted and tired, and that does not work for anyone. So I had to give up over-exercising and find a way to move my body every day and start healthy habits and really just start to build.”
Commit to 10 Minutes of Exercise DailyShutterstock
“I just committed to 10 minutes every single day, and that usually turned into more than 10 minutes. But 10 minutes was super manageable, and it made sure I wasn't overdoing it so that I could be consistent over time,” says Katie.
I Stopped Weighing Myself DailyShutterstock
“Number two thing I stopped doing every single day, and this is one that if you take nothing else away from this, this is the one you need to make sure you do. I stopped weighing myself every day,” says Katie. “I literally went through a period of time where I would weigh myself every single day.”
Why? Body Weight Fluctuates DailyShutterstock
“And here's the thing, you guys: Your body weight fluctuates every single day,” she points out. “It can depend on how much food you've had, if you've gone to the bathroom if you've been drinking a ton of water if you're on your period. All of those things and more can impact your body a couple of pounds here and there. So, if you're weighing yourself every day, it is going to be devastating and discouraging when you're trying to reach goals and make changes. If you're seeing the scale go up and down and up and down, you gotta stop doing it.”
Instead, I Weighed Myself Every Four Weeks and Took Photos and MeasurementsShutterstock
“What I started doing was setting a goal for myself to weigh myself every four weeks, but I also started taking photos and measurements. And those two things are really important because there's more than just this number on the scale, right?” says Katie. "If you have a standard scale, all you're gonna get is a number. And what does that mean? Like there's so much more to it than your actual weight, and things change as you start to live a healthy lifestyle.”
I Also Invested in a Comprehensive Scale“The other thing I did was I started to use a better scale, like one that actually gives you more information,” she says, revealing that she splurged on the Body Analyzer from Vanity Planet. “You guys, this is the best at-home scale you can get because it not only tells you your overall weight, but it breaks down your water weight, your bone density, your muscle mass,” she continues, “so you can get more information and understand as you're making change, if you're gaining fat, if you're gaining muscle, like how much water weight is in there.” She recommends using it once a month.
RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself
I Stopped Comparing Myself to OthersShutterstock
“The third thing I stopped doing, and this one is tricky, I stopped scrolling so much,” she says. “I literally used to get trapped on Facebook and Instagram when it first started coming around and just scrolling and scrolling and looking at people and comparing myself and scrolling through magazines.”
It Was “So Unhealthy”Shutterstock
“We're constantly bombarded by images of people that we think we're supposed to look like. I compared myself to my friends. I compared myself to other women I saw in real life and on TV, and on the internet everywhere. And it's so unhealthy. Like it was probably one of the most emotionally draining things that I was doing for myself,” she explains. It “was really causing me to get back into these depressed moods that wouldn't allow me to have the motivation to keep going because I'd be like, ‘I can never get there. I'm never gonna look like that.’ But the thing is, you're not supposed to look like that,” she points out. “You're supposed to look like you like the healthiest version of you that you can possibly be.”
If I Scroll and Think Negatively, I Stop and Say Something PositiveShutterstock
“What I started doing is I gave myself a little bit of a rule. I would say I could scroll all day long, but the second that my brain started either thinking negatively about someone I was looking at or thinking negatively about myself, I had to stop, and I had to say something positive. And I think that's good because depending on your mood, it can really dictate and impact how you feel and how you perceive information and like how you see things,” she points out. “So just flip the script, be positive, and you'll feel so much better.”
RELATED: What Happens to Your Body When You Stop Eating Processed Meats
I Stopped Netflix BingingShutterstock
“The fourth thing I stopped doing was binging so much on Netflix. And this one's hard 'cause I really love shows and movies. I just always have. But it's so easy to get sucked into like the Netflix or whatever, TV, YouTube, vortex when you're like off work, and you're tired, and you just wanna sit on the couch, and you then go into like watching land and then you don't get your workouts in, or you're like more likely to snack mindlessly, right?”
Instead, I Did Productive ThingsShutterstock
“So I stopped binging, but sort of, I just flipped it. So I was like, okay, well, I'm not gonna just like sit here for three hours and watch a bunch of TV 'cause now I'm not being productive. I'm getting more tired and not wanting to go do things even more,” she says.
My Rule Is, I Can Watch My Shows While Doing CardioShutterstock
“So now my rule is I either have to be on the treadmill doing cardio to watch my Netflix shows, or I have to have already worked out,” she explains. “So if it didn't already work out, then I'm not gonna watch it. Or if I really, really wanna watch it, then I like to go to the gym and go on the treadmill.”
I Gave Up DietsShutterstock
And the final but most important sacrifice she made? “You gotta give up diets,” she says. “So we all have a diet, but you need to stop being on diets. The difference is that a healthy diet is just like how you fuel your body and nourish yourself every single day, right? Your diet is your nutrition, how you're feeding yourself.” She says that she tried every diet under the sun, “and I ended up sick after most of 'em. If I ever lost weight on them, I gained it all right back, which is like fluctuating up and down, jacked up my metabolism.”
RELATED:Irresistible Smoothie Recipes to Kickstart Your Weight Loss Journey in 30 Days
I Added Healthier Things Instead of Being Overly RestrictiveShutterstock
“You have to find something that works in your life that you can maintain long term all the time,” she continues. “So I focused on adding healthier things into my diet all the time. Instead of cutting stuff out and restricting, I would add things in, add more veggies, add more water, like add more of the good stuff so you have less room for the bad stuff. And then I would start eliminating certain things where I'm like, okay, well, I know these really, really bad processed carbohydrates aren't good for my body. And so, what can I swap those for? That's a healthier option without giving up carbs because we need them.”
💪🔥Body Booster: Start with just 10 minutes of exercise each day. Keeping it short and simple makes it easier to stay consistent over time.
Nutrition & Diet
        How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes
    
Talia Fawaz/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.
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.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
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.”
RELATED: 17 Ways Your Body Reacts When You Quit Ozempic
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.
Nutrition & Diet
        4 Foods to Eat to Lose 10 Pounds by Easter
    

        ​Greek Chicken Wraps
    

        Copyright bylt.by.britt/Instagram
    
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes. 

            
                Fuel Your Body the Right Way
            
            
        ShutterstockAccording to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat


            
                Prioritize Protein
            
            
        ​7. EggsShutterstockFirst, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

            
                Eat More Fiber
​The Power of Green GuardiansShutterstockNext, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

            
                Carbs
            
            
        ​30. QuinoaShutterstockNext up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes. 
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Healthy Fats
ShutterstopAmp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Build a Balanced Plate
            
            
        ShutterstockUsing these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.
 ¼ plate protein 🥩
¼ plate carbs 🍚
Thumb-size healthy fats 🥑
 ½ plate veggies 🥦
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
Nutrition & Diet
        12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist
    

        Copyright chefzigga/Instagram
    
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                1. Omega-3 Rich Salmon
            
            
        Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

            
                2. Creamy Avocados
            
            
        ShutterstockAvocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

            
                3. Surprising Brussels Sprouts
            
            
        44. Brussels sprouts: 43 caloriesShutterstockDon't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

            
                4. Fiber-Rich Asparagus
            
            
        ShutterstockAsparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.
RELATED:20 Possible Ozempic Side Effects

            
                5. Lean Bison
            
            
        ​2. BisonShutterstockBison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

            
                6. White Fish Varieties
            
            
        49. White fish (like cod): 48 caloriesShutterstockWhite fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

            
                7. Lean Chicken
            
            
        ShutterstockEveryday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                8. Versatile Shrimp
            
            
        ShutterstockSeafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

            
                9. Filling Oats
            
            
        ShutterstockStart your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

            
                10. Protein-Packed Greek Yogurt
            
            
        ShutterstockGreek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.
RELATED:20 Things to Avoid While on Ozempic

            
                11. Trilogy of Seeds: Flax, Hemp & Chia
            
            
        ShutterstockSmall but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

            
                12. Tropical Papaya
            
            
        ​PapayaShutterstockComplete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

            
                These Foods Will “Help You Stay Fuller Longer”
            
            
        ​You Eat Out Too MuchShutterstockWhile medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Struggled Throughout Her Youth
            
            
        Copyright Lindsey Subrinsky
The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                She Lost 140 Pounds Naturally, and Another 15 with a GLP-1
            
            
        Copyright Lindsey Subrinsky
Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same. 

            
                She Weighs Herself Daily
            
            
        ​You Will Lose Weight FastShutterstock“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
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                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
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                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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