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I’m a Doctor, and These Are 5 Things I Will Never Do to Lose Weight

Here is what you shouldn’t do to lose weight.

Leah Groth
By Leah GrothJun 30, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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dr.jennale/TikTok
Leah Groth
By Leah GrothJun 30, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
Nutrition & Diet

Do you want to lose weight and keep it off without going to drastic extremes? Jenny Le, DO (@dr.jennale) is a family medicine physician and social media influencer who regularly shares weight loss tips. In a new video, she reveals a handful of things you should never do to lose weight. “Who believes in sustainable weight loss?” she asks in the clip. “These are five things that I would not do or recommend, and it might be a little bit controversial.” Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

No Fat Burners

BCAA branched chain amino acid text made of powder on grey background with scoop and dumbbell used by bodybuilders before workout as a pre-workout supplementationShutterstock

Her first suggestion is to avoid weight loss drugs. “Number one, I will never recommend fat burners, detox teas or BCAAs,” she says. “They don't work.”

Body Network’s Expert Weighs In

tara_collingwood6dietdivatara/Instagram

Fat burners “don’t work, and they can be dangerous depending on the person, medical history, and medications taken,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Avoid Severe Calorie Deficit

White,Plate,Served,With,Vegetables,On,Wooden,TableShutterstock

Number two, she recommends avoiding a severe calorie deficit. “If you're eating 1200 calories, that is how much a toddler needs to eat,” she reveals. “It's not sustainable, and it will lead to binge restriction.”

Body Network’s Expert Weighs In

Weight loss fail concept. Scale and depressed, frustrated and sad woman lying on floor holding head and covering face with hands.Shutterstock

Collingwood agrees. “Too few calories not only cause someone to be very grumpy but also can lead to losing more muscle than fat, reduction in metabolism, increased risk of binge, and yo-yo weight gain,” she says.

Avoid Keto

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

“Number three, I don't recommend keto,” she says, adding that it is really bad for your cholesterol. “It can lead to cardiovascular disease,” she says. “Not sustainable.”

Body Network’s Expert Weighs In

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Collingwood agrees that you should avoid the low-carb diet. “Keto is way too high in fat and is deficient in a lot of important nutrients you get from fruits, veggies, and whole grains,” she says.

Avoid CrossFit

Fit young man in sportswear focused on lifting a dumbbell during an exercise class in a gymShutterstock

“Number four, I don't recommend CrossFit as a form of exercise,” she continues. “I've seen too many injuries, too many torn ligaments.”

RELATED: I’m Over 50, and These Are My Top Tips For Toned and Muscled Arms

Body Network’s Expert Weighs In

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“Exercise that is too intense can cause burnout and injury,” says Collingwood. “CrossFit tends to be too intense for many people, especially older people.”

Do Not Take Steroids

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“And number five, I do not recommend steroids, testosterone, TRT, that special sauce,” she says. “The reason why is I've seen cancer and heart failure. If you're doing it, at least see a doctor so they can monitor your labs.”

RELATED: 10 Things You Need to Change to Live Longer, According to Dave Asprey

Body Network’s Expert Weighs In

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“Most things come with risks,” Collingwood agrees. She recommends that it is “best to discuss pros and cons of these with your doctor.” 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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5 things I will never do or recommend as a doctor who believes in sustainable weight loss #5thingschallenge #sustainableweightloss #fatloss

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Nutrition & Diet

Coach Shares 5 Ozempic Mistakes to Avoid

Courtney Kroner thecourtneyway
Copyright thecourtneyway/Instagram
Leah Groth
By Leah GrothFeb 28, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you considering taking Ozempic? It seriously simplifies the weight loss process, one expert and devotee maintains. Courtney Kroner is a weight loss coach on a GLP-1 weight loss drug and dropping pounds fast. In a new post, she opens up about her journey, revealing a few of the weight loss habits that are in her past. “Things I’ll Never Do Again Now That I’m on a GLP-1,” she titled the post.

She Won’t Ignore Her Cravings

The first thing she would do? “Never ignore my cravings,” she says. “If I want a burger and have access to a burger, I’m eating the burger… with the bun 🍔😌 No more food guilt!”

She Will Never “Earn” or “Burn Off” Her Food

The second habit she is quitting? She will never “earn” or “burn off” her food. “I don’t punish myself for eating. My body now uses food for fuel the way it’s meant to, without me having to over-exert myself at the gym,” she writes.

She Won’t Force Herself to Eat When She Isn’t Hungry

“Never force myself to eat when I’m not hungry,” is the third thing she won’t do after going on a weight loss drug. “Gone are the days of eating to hit macros and calorie counts. Now, I actually listen to my body!” she says.

She Won’t Cut Out Specific Food Groups

Another thing she is “never” doing is “cutting out specific food groups ever again,” she maintains. “I used to think carbs were the enemy. They’re not—If your body can properly process them!”

She Won’t Waste Time on Fad Diets

And the fifth thing she won’t do? “Never waste time on fad diets,” she says. “No more yo-yo dieting. Sustainable weight loss is finally here!”

She Has Also Revealed Things She Wish She Knew Before Taking a GLP-1

In another post, she reveals what she wished she knew before she started taking a GLP-1. “Well first and foremost if I knew that I would lose 35 lbs as easily as I did in 4 months I would have started way sooner. Some other things I wish I knew,” she writes.

She Wished She Knew More About Online Providers

“I wish I knew more about online providers like who I partnered with. I was going to wait months thinking I had to go through my doctor for an appointment. Until I realized I could literally start the process online and get started immediately,” she says.

She Wished She Had Someone to Guide Her

“I wish I had someone like me to follow and guide me who already been through it all!” she continued. “All of the questions I had, the research I had to do, the unsure feelings. If I had a page like THIS to follow and get advice from it would have been so comforting!”

She Wished She Hadn’t Felt Bad About It

“I wouldn’t have felt so bad about it. When I first started I felt like I was giving up. But hindsight I was just beginning to become the person I am now which is 35 plus pounds lighter and happier,” she continued.

She Wished She Didn’t Worry About Macros

“I wish I knew not to worry if I wasn’t hitting my macro goals I once had,” she continues. “Those didn’t work for me then and sure as heck weren’t working for me on my glp-1. New set of rules now.”

She Wished She Knew She Wouldn’t Suffer From Binge Eating

“I wish I knew I would NO LONGER suffer from binge eating,” she added. “Once upon a time there was the night time after dinner where I had done so good all day, and the sugar cravings began. It became an uncontrollable night time routine that I could ONLY stop with a glp-1. IYKYK.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

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Leah Groth
By Leah GrothOct 27, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you trying to lose weight in your 40s, but your best tactics simply aren’t working? Ashley Waldorf, RN, is a Hormone Health and Fat Loss Coach who has been practicing as a nurse for over 20 years. In a new social media post, she reveals some of the mistakes she made that kept her burning fat. She eventually identified them and went on to lose 15 pounds after 40. ”Navigating weight loss after 40 can be challenging, with many myths and misconceptions that complicate your journey,” she writes in the post. “Here are seven mistakes you might be making that are keeping you stuck.”

You Stick to a Plant-Based Diet

The first mistake? You think that a plant-based diet will help you lose weight. “While plants and fiber are essential, we actually need more protein as we age due to the anabolic resistance. Aim for 1 gram of protein per pound of ideal body weight,” she suggests in her post.

You Are Doing Juice Cleanses

Juice cleanses were all the rage, but thinking they were effective is a big mistake, per Ashley. “Our liver requires essential amino acids to effectively detoxify because they help break down and remove toxins,” she says. “Juices deprive your body of essential nutrients & you are generally losing water weight.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

You Think You Can Fast Your Way to Slim

Think you must fast your way slim? Nope, says Ashley. “While time-restricted eating can be a good tool for weight loss, it does not work for everyone. A 12-hour fast is plenty, especially when you have hormonal imbalances and trying to heal,” she says.

You Need to Be in a Severe Caloric Deficit to Lose Weight

You must be in a severe caloric deficit to lose weight,” is “an outdated model,” says Ashley. “The quality of your food is more important than the quantity. A balance of protein, healthy fats, and working up 25-35 grams of fiber can help lower insulin levels and improve fat burning.”

Doing Cardio Over Weight Lifting

“More cardio is better for fat loss” is also antiquated, says Ashley. “Cardio is also a tool but weight lifting is much more important for your metabolism and longevity. Aim for 3 days of resistance training per week at minimum,” she says.

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Avoiding Carbs

“Carbohydrates are bad” is simply not true. “As women, we actually do much better & feel much better when we are consuming quality carbohydrates- fruit, veggies, sweet potatoes and rice,” she says.

Believing That Hormones Don’t Matter

If you believe that hormones don’t matter, you are making a mistake. “Our hormones are a key component to fat loss. We have thyroid hormones, metabolic, reproductive, and stress hormones. I have found a holistic trio that helps balance all of these. They have resulted in a 15-pound weight loss, reduced anxiety, better sleep, more energy, and so much more!” she says. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

Believing These 5 Weight Loss Lies Kept Me Obese

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Leah Groth
By Leah GrothOct 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓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.

Kayla Cox of Six Miles to Supper (@SixMilestoSupper) is a YouTuber who shares her weight loss journey on social media to help others achieve the same success by learning how to “lose weight sustainably and keep it off for good.” In a recent viral video, she revealed that some of the things she believed were keeping her from achieving her weight loss goals. “Back when I was obese, I was unhappy about it, and I wanted to change, but there were some lies that I believed that were keeping me stuck,” she says in the clip. In today's video, I'm going to take you through each one of them and show you the truth of the matter.”

Lie 1: You Need a “Major Overhaul”

“Lie number one, you need a major overhaul,” she says in her post. “You know, when you're in a place where you do feel like there's a lot of weight to lose, it can feel overwhelming. It can feel like there's going to be so many changes I have to make that I don't even know where to start.” However, she maintains all you have to do is just make “some small habit changes that you stick with consistently over time.”

RELATED:I'm 60 and Lost 120 Pounds in a Year With Walking and 3 Other Changes That Finally Worked for Me

Small Habits, Big Changes

Upset and unmotivated woman on electronic floor scale in bedroom wondering why cannot lose weight despite her new diet, looking aside with sade face expression. Weight Loss and healthy lifestyleShutterstock

“A lot of people put the weight on really gradually, and in the same way, the weight can kind of just come on gradually because of these tiny little habits. The same thing is true in the reverse. It's really just about getting into little good habits that you implement over time, and that can lead to major change,” she says.

Lie 2: You Need to Find a “Miracle Drug”

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“Lie number two, you just need to find that miracle drug that will melt the pounds away,” she continues. “This is something that I really wanted to be true for a very long time. I wanted the pill. I wanted it to be easy. I wanted it just to be like, I, give me the shot, give me the pill, and just let me be thin.”

RELATED:Top 7 Carbs You Should Eat Every Day to Lose Weight, According to a Kinesiologist

Instead, Try Walking and Fasting

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“I realized through this process that those types of things, first of all, they're not worth it,” she says. Not only are they expensive, but “they don't even work,” she says. She adds that by fasting and walking, “the weight loss part is actually free” because “you'll be buying fewer groceries and you're just walking around, and that means that you never have to worry about what's going to happen if I ever have to go off this drug,” she says. “You can just go about your life, lose the weight naturally, and then never have to worry about those things.”

Lie 3: You Have to Exercise to Lose Weight

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“Lie number three, you have to exercise in order to lose weight,” she says. “The thing about exercise is it's great. It helps you get in a positive mental headspace, and that is very helpful when it comes to weight loss. But it can also make weight loss harder. If you're working out really hard, your appetite is going to increase, and if your appetite increases, it's going to be harder to be in a deficit. Uh, so it's kind of a double-edged sword.”

Walking Is the Perfect “Compromise”

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“I personally found that walking was a great kind of compromise because it didn't increase my appetite, but it kept me moving, and because it kept me moving and everything, I was just more positive and optimistic, which is really important when it comes to just being able to stick to your plan,” she says. “But ultimately, weight loss simply comes down to eating less food than your body burns. And so if you do that, it does not matter. Even if you exercise, not at all, you're going to lose weight. So don't let that be a thing that's holding you back.”

RELATED:The Ultimate Guide to Getting Your Best Body as a Mesomorph

Lie 4: You Are Too Old to Lose Weight

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“Lie number four, you're too old to lose weight,” she says, revealing that when she was 29, she thought she was too old to lose weight. “I was looking at the scale. I saw that I was obese, and I thought, ‘But the thing is, I'm too old now. I've waited till I'm almost 30. And now it's going to be impossible,’” she says, citing that people told her that at 30, your metabolism “tanks.”

You Can Lose Weight at Any Age

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“What I have learned is that first of all, you can absolutely lose weight at 29, but by just talking to people on this channel and then in the comments section and people emailing me, I've heard of people much older than me, losing weight successfully and keeping it off,” she says. “People even in their seventies have emailed me to let me know that it works for them. You're never too old, and it's never too late. You just have to start.”

Lie 5. You Have to Change What You Are Eating

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“Number five, the one that I think is the most pernicious and pervasive of all the lies out there, is you have to change what you're eating if you wanna lose weight,” she says. “I especially hate this one because I think it holds so many people back from losing weight because they think, ‘Oh, well, if I wanna lose weight, that means that I can't have chocolate cake anymore.’ Or I have to totally just eat the foods I hate and not the foods I love.”

RELATED:I'm a Dietitian and These 7 Morning Habits Changed My Life

Instead, Focus on Eating the Right Amount of Food

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“The truth is, it all comes down to just eating the right amount of food,” she explains. “If you wanna eat really rich high-calorie foods and that's just what you like and that's what you want in your life, guess what? You can still lose weight. You just have to eat less of that food. You have to be in a caloric deficit.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight 

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Copyright St. Luke's Health/YouTube
Leah Groth
By Leah GrothNov 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Alek Korab
✓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, but everything you read about weight loss just seems too complicated? According to one doctor, getting in shape and burning fat doesn’t have to be hard or involve taking any drastic measures, including going on crash diets or exercising until you drop. Brandon Fadner, MD, is a bariatric expert and gastric bypass surgeon from St. Luke’s Health in Texas. In a viral YouTube video, he breaks down weight loss into a few simple and easy tips.

These 4 Tips Will Help You Lose Weight the “Health” and “Sustainable” Way

Dr. Fadner explains that weight loss all comes down to a few “simple things that patients can do every day.” The following tips help “support healthy, sustainable weight loss,” he adds. “I tell all my patients this because I get this question a lot, whether it's a New Year's resolution or not. And that's start with these simple things.”

1. Stick to Minimally Processed Food

Woman choosing pomegranate among many others while having great food shopping at the local food market. Stock photo. High quality photoShutterstock

The first tip has to do with your diet. “Whatever you put in your body, make sure that it's as minimally as processed as possible,” he says. “A simple way to conceptualize this is to avoid the centers of grocery stores. That tends to be where the boxed-up processed products are that are going to last longer in a bag or a box.”

Shop the Outside Aisles at the Grocery Store

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An easy way to do this? “If you stick to the periphery of the grocery store, that's where you're going to find your fresh fruits and vegetables. That's where if you choose to eat meat, you're gonna find your fresh poultry. You're gonna find your fresh beef, your fresh fish, and things like that,” he says.

2. Don’t Drink Your Calories

,Woman,Drinking,Ice,Cola,In,The,Glass.food,And,Beverage,soft drink,coke,pepsiShutterstock

“The second thing I tell people, and this is easy to apply, is to not drink your calories. So what does that mean? Things like cokes, soft drinks, and a lot of even sports drinks are full of sugar that you, quite frankly, just don't need. And our pancreas doesn't really like it when we get calories in bulk liquid form,” he says.

Instead Drink Water, Unsweetened Ice Tea and Black Coffee

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“Ideally, what you drink every day is gonna be water, unsweetened iced tea, and black coffee. Of course, allowing for living a little bit here and there. It's simply saying that the majority of what I drink is gonna be not calorie-dense. It's gonna be water, black coffee, unsweetened iced tea.”

3. Balance Your Plate

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“Next thing I tell my patients to balance out their plate in the following way. The vast majority of what you put in your body should be plants and vegetables. If you want to eat meat, that is wonderful. There are ways to go about it,” he says.

Eat More Fruits and Veggies Than Meat

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

“For whatever reason, our typical American diet here, we've kind of got it flipped. We put our meat and our main course as the biggest portion on our plate when actually the healthiest thing, the best thing for us and a way to begin to lose weight and sustain that weight is to bulk up on fresh fiber and the fresh nutrients that come out of leafy greens and fruits as well.”

4. Devote 30 Minutes Per Day to Movement

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“Finally, find 30 minutes a day to be physically active. Turn it into a mental health exercise as well. It's your time for a time out from the stresses of your job, from the demands of family and other things that tend to pull us away from our self-care activities during our daily lives,” he recommends. “I think that most people when they really put themselves to this task, they can find that they've got 30 extra minutes to go just walk around the block. We're not talking about doing CrossFit, not yet, but get out there, walk around the block, take a time out for yourself, come back and you'd be surprised at how simply moving for 30 minutes a day is gonna begin to actually bury your results.”

And, “Kick It Up From There”

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

“Of course, kick it up from there, right? That 30-minute activity may start with a walk around the block. Turn into a jog around the block that turns into you completing your first 5K. But take it in stride, take it in steps, and these are some of the really easy ways to start achieving some of your weight loss goals,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Foods to Eat to Lose 10 Pounds by Easter

Brittney Blanco
​Greek Chicken Wraps
Copyright bylt.by.britt/Instagram
Leah Groth
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.
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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.

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

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According 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

Fresh chicken eggs​7. EggsShutterstock

First, 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

,Kale,Cabbage,leafy,greens​The Power of Green GuardiansShutterstock

Next, 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

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Next 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

Chia,Seeds.,Chia,Word,Made,From,Chia,Seeds.,Selective,FocusShutterstop

Amp 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

Sock eyed salmon with green beans and lemonShutterstock

Using 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

Chef Zigga chefzigga
Copyright chefzigga/Instagram
Christopher Roback
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

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Avocados 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

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Don'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

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Asparagus 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

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Bison 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

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

White 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

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Everyday 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

Frozen shrimp. Seafood on the counter. Fish market. Close-up shooting of seafood. Box with shrimp. Photo of shrimp in the supermarket. Wholesale of fish. Peeled shrimp.Shutterstock

Seafood 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

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Start 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

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Greek 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

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Small 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

Fresh ripe papaya fruits on wooden table, closeup​PapayaShutterstock

Complete 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”

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While 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

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky
Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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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

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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

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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

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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

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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

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 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

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She 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

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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

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“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

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This 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.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She 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.”

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

She Doesn’t Use Food As Comfort Any More

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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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