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Nutrition & Diet
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds

Lose weight and keep it off with these sustainable tips.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
See Full Bio
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
See Full Bio
Follow:
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Nutrition & Diet

Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.

1. Track Your Food Intake

Person using Apple i-phone to press and access the MyFitnessPal app / application

Shutterstock

Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. Prioritize Protein and Fiber

Composition with assorted raw organic vegetables​Also, Amp Up Fiber IntakeShutterstock

Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

3. Stay Hydrated

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object

Shutterstock

Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. Strength Train & Move More

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radio​4. Incorporate Strength TrainingShutterstock

Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

5. Watch Portions & Eat Mindfully

Salmon,Served,With,Mix,Salad,Veggies,Vegetables​She AteShutterstock

Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

6. Get Quality Sleep (7-9 Hours Nightly)

Woman sleeping in bed peacefully at home beside alarm clock​STOP Hitting SnoozeShutterstock

Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

7. Stay Consistent & Adjust as Needed

Menopause, weight gain. Concerned woman standing on floor scales in kitchen

Shutterstock

When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

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Nutrition & Diet

7 Habits to Lose 50 Pounds from a Coach

Tara Gidus Collingwood dietdivatara
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
See Full Bio
Follow:
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.

1. Track Your Food Intake

Person using Apple i-phone to press and access the MyFitnessPal app / application

Shutterstock

Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

2. Prioritize Protein and Fiber

Composition with assorted raw organic vegetables​Also, Amp Up Fiber IntakeShutterstock

Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

3. Stay Hydrated

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object

Shutterstock

Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. Strength Train & Move More

Woman, weights and dumbbells with earphones in gym for muscle strength, audio streaming and power lifting. Mature athlete, person and happy with weightlifting or music for online podcast and radio​4. Incorporate Strength TrainingShutterstock

Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

5. Watch Portions & Eat Mindfully

Salmon,Served,With,Mix,Salad,Veggies,Vegetables​She AteShutterstock

Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

6. Get Quality Sleep (7-9 Hours Nightly)

Woman sleeping in bed peacefully at home beside alarm clock​STOP Hitting SnoozeShutterstock

Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

7. Stay Consistent & Adjust as Needed

Menopause, weight gain. Concerned woman standing on floor scales in kitchen

Shutterstock

When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

Fitness & Workouts

Coach Lost 50 Lbs with These 5 Sunday Habits

Gillian Ferguson the_macro_method
Copyright the_macro_method/Instagram
Leah Groth
By Leah GrothJan 23, 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
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Are you starting your week off on a healthy note? There are things you can do on Sunday to support your weight loss goals, says an expert. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer “Helping you ditch diets & transform your body through macros, movement & mindset,” she maintains on her page. In a new post, she reveals how her Sunday prep keeps her in line for the week. “5 things I do every Sunday as a weight loss coach who has lost close to 50 lbs and wants to keep my body tight & healthy,” she captioned the Instagram video. “Your time, money, sanity, and health are all way too valuable not to do this.”

Review Your Calendar

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

Her first recommendation? Review your calendar for the week ahead. “I make sure all my workouts & walks for the week are on there, too - if they’re not, they’re not going to happen! If it’s a priority you’ll make it happen, if not you’ll make an excuse so write that ish down and stick to it,” she writes.

Stock Up on Groceries

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredientsShutterstock

Next, assess your groceries situation and go shopping for the week ahead. “After I know the calendar, I spend a few mins thinking about meals for the week based on where we will be & what we have going on. Grab what I need for the week, stock up on produce and deli meat and all of our staples!” she says.

Pre-Log In Your Macros

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

Ferguston recommends pre-logging in MFP. “IF YOU ARE TRACKING MACROS AND YOU DON’T PRE LOG YOUR DAY, YOU ARE NOT SETTING YOURSELF UP FOR SUCCESS,” she says. “This doesn’t have to be a big thing. Don’t make it tedious. I plan the next day before I go to bed the night before.”

Plan for Events and Meals Out

Diverse,Group,Enjoying,A,Festive,Meal,,Toasting,With,Wine.,Celebrating

Shutterstock

4️⃣ Plan for any events or meals out 💃🏼

Generally the majority of my meals are eaten at home which is how I’ve maintained my weight loss for so long and I recommend the same for you. BUT of course I have a social life! Whether it’s family pizza night or a GNO, pre planning will make YOU feel more in control of your choices and will give you something to look forward to not obsess over. Even if your plan is to NOT TRACK, that’s ok. But you need a plan!

Tidy Up

Woman wiping stainless steel refrigerator door with rag and cleaning agent. Housewife cleans the kitchenShutterstock

Keeping your space clean and tidying up on Sunday can impact your week, says Ferguson. “Do yourself a favor & don’t start your week in chaos. A clean space does wonders for your focus & decision making. I’m ocd about this but you don’t have to be 😜 Just take some time on Sunday clean your space so when you wake up tomorrow to hit the ground running you’re not distracted by 213 other things to do first. This includes emails and texts,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Non-Negotiables for Weight Loss Over 50

Won Dolegowski wondwellness
Copyright wondwellness/Instagram
Leah Groth
By Leah GrothMar 12, 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.

There are lots of weight loss tips and suggestions from thousands of people on the internet, and it can get confusing. However, according to one expert, it doesn’t have to be. Won Dolegowski is a fitness coach and trainer who helps her clients shape up at any age. In a new social media post, she reveals a few of her non-negotiables for weight loss. “5 things I always do as a fitness coach over 50,” she writes.

Get Enough Sleep

Your weight loss program should start with sleep. “I make sure to get at least 7+ hrs of sleep and honor my rest days! Sleep and rest are so important for making the best progress,” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Daily Walks

Woman,Walking,In,The,Park,With,Bottle,Water,In,SummerShutterstock

You should prioritize getting steps in. “I walk every day! I love to get outside daily for my walks. This is single handedly one of THE BEST things you can do to manage stress and anxiety, stay healthy and fit,” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.13 Proven Workouts for Building a Powerful ChestShutterstock

Strength training is also important. “I lift weights 4 days a week. I think 3-4 days is the sweet spot for many, I don’t think 6-7 days is necessary,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Eat Enough Protein

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

Amp up your protein intake. “I make sure to get enough protein every day. I aim for 30 G at each meal,” she says. 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.

Protect Your Mental Health

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Also, make sure to keep your mind healthy. “I protect my mental health. I practice gratitude, create boundaries and let go of negativity. A positive mindset is so important to achieving your best life!” she writes.

Habit Stacking

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Habit stacking, using these five tools, will go a long way. “There’s more, but if you don’t know where to start, pick one of these and start stacking on these habits that will help you look and feel your best as you age,” 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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Over 50 Fitness Coach Reveals 5 Non-Negotiables for Weight Loss

Won Dolegowski wondwellness
Copyright wondwellness/Instagram
Leah Groth
By Leah GrothMar 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

There are lots of weight loss tips and suggestions from thousands of people on the internet, and it can get confusing. However, according to one expert, it doesn’t have to be. Won Dolegowski is a fitness coach and trainer who helps her clients shape up at any age. In a new social media post, she reveals a few of her non-negotiables for weight loss. “5 things I always do as a fitness coach over 50,” she writes.

Get Enough Sleep

Won Dolegowski wondwellness

Copyright wondwellness/Instagram

Your weight loss program should start with sleep. “I make sure to get at least 7+ hrs of sleep and honor my rest days! Sleep and rest are so important for making the best progress,” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Daily Walks

Woman,Walking,In,The,Park,With,Bottle,Water,In,SummerShutterstock

You should prioritize getting steps in. “I walk every day! I love to get outside daily for my walks. This is single handedly one of THE BEST things you can do to manage stress and anxiety, stay healthy and fit,” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

Focused woman performing barbell curls at gym, bathed in natural light. Gym workout routine.13 Proven Workouts for Building a Powerful ChestShutterstock

Strength training is also important. “I lift weights 4 days a week. I think 3-4 days is the sweet spot for many, I don’t think 6-7 days is necessary,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

-- Develop strong bones
-- Manage your weight
-- Enhance your quality of life
-- Manage chronic conditions
-- Sharpen your thinking skills.

Eat Enough Protein

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

Amp up your protein intake. “I make sure to get enough protein every day. I aim for 30 G at each meal,” she says. 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.

Protect Your Mental Health

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspirationShutterstock

Also, make sure to keep your mind healthy. “I protect my mental health. I practice gratitude, create boundaries and let go of negativity. A positive mindset is so important to achieving your best life!” she writes.

Habit Stacking

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Habit stacking, using these five tools, will go a long way. “There’s more, but if you don’t know where to start, pick one of these and start stacking on these habits that will help you look and feel your best as you age,” 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

6 Habits Nutritionist Dropped to Lose 134 Lbs

Christina Jordan
I Lost 134 Pounds After Saying Goodbye to These 6 Habits
Copyright Fit Body/Facebook
Christopher Roback
By Christopher RobackFeb 25, 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

We've all been there – standing in front of the pantry, fighting the urge to grab that sugary snack we know we shouldn't eat. For Christina Jordan, a Board Certified Master Nutritionist at Fit Body Weight Loss, this struggle was all too real. After successfully losing 134 pounds and reversing Type 2 Diabetes, thyroid issues, and autoimmune conditions through healthy eating, she's sharing the key habits she had to break to achieve lasting success. If you're ready to transform your relationship with food, these insights could be exactly what you need.

1. Ignoring Water Intake

"You should be drinking one gallon of water a day," Jordan says in her post. "I know it's a lot, but those cravings for carbohydrates and sugars are often signs that you're dehydrated." She recommends carrying a gallon jug and gradually working up to the full amount, noting that proper hydration is crucial for managing cravings.

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

2. Removing Without Replacing

When it comes to breaking addictions, Jordan learned a valuable lesson: "You can't just remove an addiction; you have to replace it," she shares. "It's like ripping off a chunk of your skin – you create a gaping hole that needs to be filled." She suggests finding healthier alternatives, such as naturally sweetened beverages or herbal teas, to replace sugary sodas.

3. Skipping Essential Nutrients

"You have to have all three – protein, complex carbs, and healthy fats – to feel satiated," Jordan explains. She recommends incorporating specific foods like avocados (one per day) or a measured portion of almonds (9-12 count) to maintain balanced nutrition and prevent cravings.

4. Overlooking Physical Activity

"Don't give in to cravings – go do something else," Jordan advises. "Even 10 minutes of exercise will totally calm your sugar cravings." She personally uses exercise as a powerful tool to reprogram her brain's response to sugar cravings, often choosing to walk or use the treadmill when cravings strike.

5. Expecting Immediate Results

"Breaking an addiction takes time," Jordan reminds us. "You're not going to quit craving sugar forever after one day." She explains that it takes approximately 67 days for the brain to heal and form new neural pathways, making it essential to maintain consistency during this period.

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

6. Fighting Cravings Without a Strategy

Jordan shares a unique approach to managing cravings: "I have a little band on my wrist that I've been wearing for about 11 or 12 years. Whenever my brain starts to get out of control, I give that little band a tiny snap." This simple technique serves as a pattern interrupter, helping to maintain focus on health goals.

The Science Behind Sugar Addiction

"Breaking sugar is harder than breaking a cocaine addiction because the brain fires off the same way as cocaine," Jordan reveals. She points out that sugar's societal acceptance makes it particularly challenging to overcome, as it's present in many everyday situations and celebrations.

Managing the Transition

"If you're snapping at your kids or family, here's the deal: make sure you're getting enough healthy fats," Jordan advises. She suggests incorporating MCT oil into smoothies, protein shakes, or beverages to help manage mood swings during the sugar detox process.

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

Finding Healthy Alternatives

Jordan shares her personal strategy for replacing sugary drinks: "I discovered amazing, naturally sugar-free, organic iced teas that taste delicious. I sweeten them with lemons, limes, or oranges." She emphasizes the importance of being open to trying new options and finding what works for you.

The Path to Success

"After a while, your brain will heal those neural connector pathways," Jordan encourages. She maintains that with a 90-day commitment to new habits, you can successfully overcome sugar addiction. "It gets easier because your body heals, your brain heals, and new, better habits replace the old ones." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

One Woman Shares the Truth About Mounjaro

Sasha Pallari sashapallari
Copyright sashapallari/Instagram
Christopher Roback
By Christopher RobackMay 06, 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.

We've all been there – staring in the mirror, wondering if there's something that could finally help us feel better in our own skin. When Sasha Pallari decided to try Mounjaro, she wasn't just looking for quick weight loss. She was searching for peace with food after a lifetime of struggles. Her honest answers to your burning questions might surprise you - and give you hope if you're considering this path too.

The Truth About How She Feels Now

Sasha admits she "never expected something with such minor consequences to have such a huge effect on me and my mental health." After months of constant food obsession, she describes it as "a blanket of calm has been put over my brain." While dealing with some side effects (yes, the gassiness is real), she feels "incredible" overall. "I've struggled with my body image and my relationship with food my entire life," she shares in her post.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Her #1 Reason for Starting (It's Not What You Think)

"My number one reason for doing this was to hopefully heal my relationship with food," Sasha reveals. She's upfront about changing how she talks about it: "I no longer call them weight loss injections. I call it a GLP-1 medication." For her, it's about so much more than the scale. "If this medication meant I never lost any weight, but I would feel this way towards food, would I still take it? The answer is yes."

How Her Eating Actually Changed

"I physically cannot eat the amount that I could eat prior," Sasha explains. Her portion sizes dropped "maybe less than half" from the first few days. But here's the surprising part – she's eating better quality food now. "My obsession with food was actually very toxic. Whereas my love for food and my love for cooking... has actually increased."

The Side Effect Nobody Warns You About

Let's get real about the gassy situation. "I'm very, very gassy, really burpy," Sasha laughs. The good news? "I don't have what I hear people talk about, sulfate burps, like there doesn't seem to be a smell." Her tricks to manage it: lots of water, peppermint tea after meals, and activated charcoal when needed.

The Scale Decision That Changed Everything

Sasha faced a dilemma: "I hadn't been a scale weigher for like eight years." She weighed herself at the start and then didn't step on again for over two months. "I wanted to do it properly... I didn't want my whole journey to be about that." When she finally weighed herself again, she'd lost about a stone and a quarter, slower than many, but exactly how she wanted it.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

What It Really Costs (And What It's Worth)

Sasha keeps it real about the price: "I've been paying perhaps 130 pounds ($170) a month" for the lowest dose. She hasn't moved up because "it doesn't make sense to move up a dose if I'm reaping the benefits." Her advice? "The best dose to maintain is your lowest dose." She's stuck with 2.5 milligrams and says, "That's been the best thing for me."

How She Handles Eating Out Now

"I've still eaten. I just can't eat the amount that I used to eat," Sasha shares. Her approach to Indian takeout changed from ordering "a full curry, a full rice, a full Naan bread" to "chicken tikka... a lentil side dish... and about a quarter of a Naan bread." The best part? "How incredible is it that I can enjoy food and like stop eating when I'm full?"

The Mental Game-Changer

Sasha doesn't mince words about her food obsession: "I would wake up in the morning and the first thing I would think is what am I having to eat today?" Now? "I guess, although I'm not hungry, I'm still dedicated to fueling my body and nourishing my body in a healthy way." The change in mindset has been "life-changing."

Why Not Just Hit the Gym?

"I think unless you struggled with eating and like poor relationships with food and body image... you're never going to understand why you can't just go to the gym," Sasha explains. After going through divorce, multiple moves, and financial struggles, she describes it perfectly: "It's like saying to someone who's mentally ill and depressed in bed, just get out of bed, just go for a walk. Sometimes it just isn't that simple."

RELATED:20 Possible Ozempic Side Effects

The Hunger Reality Check

"You don't feel hungry and you don't think about food," Sasha confirms. But she adds a crucial point: "Just because you don't feel hungry doesn't mean you don't need to eat. Obviously, starving yourself is stupid." She makes sure to have "two to three big meals a day" focused on protein first.

The Biggest Surprise

"This has been one of the most surprising things. I can't believe how much more I love food," Sasha reveals. Her newfound joy comes from learning about nutrition and balanced meals. "If I did lose joy for food... I wouldn't have continued it. A life without food enjoyment is a miserable life."

Medical Professional? Yes, You Need One

Sasha is firm about this: "Please, no matter what information you've consumed, make sure that you speak to some form of medical professional before going on this medication." She got her prescription online, but stresses: "Your body, your choice, your decision, go and get medical professional advice."

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

The Bottom Line

After months on Mounjaro, Sasha's message is clear: "I hope that my approach to it has given you a different perspective." She's not drastically losing weight or starving herself, and that's exactly the point. For her, this journey is about healing, not just changing numbers. "This video is not me trying to influence anybody... make sure you're doing it for the right reasons." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

4 Daily Habits That Help Burn Fat Without Hardcore Workouts

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 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

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

Jeremy Ethier​Mindful Eating EnvironmentCopyright Jeremy Ethier/YouTube

Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Tips to Maximize Weight Loss on Ozempic

Dr. Ryan Das MD Dr. Ryan - SummaUp
Copyright Dr. Ryan - SummaUp/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 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.

After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Prioritize Hydration for Maximum Benefits

Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

Never Skip Meals Despite Reduced Appetite

Beautiful young woman eating burger at restaurant

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One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

Always Lead with Protein at Every Meal

Grilled Ribeye Steak with with knife and fork on meat cutting board on wooden background

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Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

Incorporate Movement Without Overwhelming Yourself

Nordic walking - active people outdoor

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Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Celebrate Non-Scale Victories

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

Beyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

Avoid the Daily Weigh-In Trap

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue background​Why Protein Matters for Weight LossShutterstock

Dr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

Track Your Entire Experience

Beautiful attractive Asia lady choosing clothes on clothes rack dressing looking herself in mirror in living room at house. Girl think what to wear casual shirt. Lifestyle women relax at home concept.

Shutterstock

Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

Practice Patience with Your Body

Happy businesswoman warming up body and muscles at workplace, feeling satisfied with work done, smiling female employee resting from computer screen. Well-being, productivity and happiness at work​Take Action Today For Real ResultsShutterstock

Understanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.

RELATED:20 Possible Ozempic Side Effects

Focus on Sustainable Success

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​Your Action PlanShutterstock

Dr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

Key Takeaway

Portrait of female pharmacist in drugstore.

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Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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