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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 Doctor and Lost 100 Pounds on the Carnivore Diet
    Philip Ovadia, MD, explains how shifting to a meat and animal product diet worked.
By Leah GrothJul 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.

        Philip Ovadia MD
    
By Leah GrothJul 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
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Do you want to lose weight eating all the meat you want? While it might sound like an unhealthy weight loss method, according to one heart doctor, it can be game changing for your overall health. Philip Ovadia, MD, board-certified Cardiac Surgeon and founder of Ovadia Heart Health, lost a whopping 85 pounds and transformed his life with the help of the carnivore diet. In a new interview with Body Network, he explains exactly how he did it.
Even Doctors Struggle to Lose WeightPhilip Ovadia MD
Dr. Ovadia, who is turning 50 this year and lives in St. Petersburg, Florida, had a moment of clarity that led him on his health journey. “As a morbidly obese, pre-diabetic heart surgeon, I realized that I was headed for my own operating table. I had tried to lose weight many times prior but would always gain the weight back (and more),” he says.
He Found His “True Why”The game changer this time was finding his “true why,” he says. “To serve as a better model for my children, to ensure that I was there for my children, and to do better for my patients were all strong motivators that paired with the proper knowledge and tools,” he explains, “finally allowed me to lose the weight and maintain that weight loss now for nearly 8 years.”
He Lost 100 Pounds in 2 YearsPhilip Ovadia MD
Dr. Ovadia,  5’ 7”, topped the scales at 275 pounds. “I currently weigh 190 pounds. My lowest weight was 170 pounds. The majority of weight that I have added back from my low has been added muscle,” he explains. The 100 pounds of weight loss occurred over 2 years (2016-2018)
He Focused on General HealthShutterstock
Instead of focusing on fat loss in specific areas of his body, he took a comprehensive approach. “I don’t have any particular parts that I focus on,” he says. “I focus on general health.”
He Eats Meats and Animal Based ProductsShutterstock
“I maintain a nearly exclusive carnivore diet and consume meats of all kinds, seafood and other animal based products such as dairy and eggs,” says Dr. Ovadia about his diet. “On a typical day, I will eat 2 meals. For example, ground beef with eggs mixed in for one meal and a steak and/or seafood for a second meal.”
He Eliminated All Processed FoodsShutterstock
He totally eliminated processed food from his diet. “If it comes in a box or a bag and it has an ingredient list that isn’t composed of whole, real foods, I stay away from it,” he says. “I mostly avoid carbohydrates with the exception of those that are in dairy products and an occasional non-processed carbohydrate such as a baked potato or avocado.”
He Does Resistance ExerciseShutterstock
As for his workout, he focuses on resistance exercise of any form, including weights, bands, and body weight. “Building and maintaining muscle is essential to optimize metabolic health and avoid insulin resistance. Having more muscle helps us to burn excess energy that we consume, and muscle also serves as an extra depot for glucose to help avoid excess blood glucose levels,” he says.
He Has Achieved “Optimal Metabolic Health” and Reversed His Insulin ResistancePhilip Ovadia MD
His biggest achievement when it comes to his body is “achieving optimal metabolic health and reversing insulin resistance,” he says. “My #1 tip is to work with a practitioner that understands what insulin resistance is, how to test for it and how to reverse it,” he says.
The Biggest Myth, He Says? Red Meat Is Bad for Your HealthShutterstock
He also notes that there are “so many” health myths that he has debunked over the years, especially “the entire concept of the food pyramid and that calorie restriction is the best way to lose weight,” he says. “The biggest myth I know to help people to overcome is that red meat is harmful for our health. Red meat is the most nutrient dense, complete food that we can (and should) eat.”
He Measures Progress by 5 Markers of Metabolic HealthShutterstock
How does he measure progress? The five markers of metabolic health: Waist circumference, blood pressure, blood glucose, HDL cholesterol, and triglyceride levels
Sustainable Weight Loss Is About “Rethinking What We Eat”Shutterstock
As for challenges and setbacks, “it is important to remember your why and the simple basic principles, like eating whole, real food,” he says. “Sustainable weight loss and good health isn’t about restricting but rethinking what we eat.”
He Is Excited That People Are Paying More Attention to Metabolic HealthShutterstock
A fitness-slash-nutrition trend he is excited about is the increased awareness of metabolic health and insulin resistance. “This includes increased use of continuous glucose monitors to help people understand their response to the foods that they are eating,” he says.
He Finds Fitspiration in Others — And Himself
See on Instagram
As for fitness inspiration and people who he follows on social media, there are many. Gary Taubes, Nina Teicholz, Shawn Baker, Tro Kalayjian, Maria Emmerich, Ben Bikman, Robert Cywes, Brian Lenzkes, and himself (@ifixhearts) are on the list.
Do Your ResearchPhilip Ovadia MD
His advice for someone just starting their fitness journey? “With the right information, anyone can be empowered to take back control of your health. Just because prior efforts may have not succeeded doesn’t mean that a different approach won’t work,” he says.
Schedule Time to ExerciseShutterstock
Another trick he suggests? “Schedule time to exercise on your calendar, and don’t let perfect get in the way of good enough,” he says.
He Calls it “Our Ancestral Diet”Shutterstock
In a press release discussing the diet, Ovadia calls the carnivore diet “our ancestral diet.” He explains that as long as humans have been around, meat has been a fundamental part of their diet. Ancestral humans would add plants, like fruits and vegetables, “seasonally and sporadically,” he says.
Carnivore Diet Includes Meat, Dairy, and EggsShutterstock
The current carnivore diet includes animal products like meat, dairy, and eggs, omitting plant products and processed food. Some people modify the diet to fit their needs. For example, some people cut out spices and seasonings on their meat, while others use them.
Meat Has Similar Nutrients to PlantsShutterstock
And, despite popular belief, there “are no essential nutrients that are not available in animal products,” he says. “The animal has eaten the fruits and vegetables. In many cases, ruminant animals like cows have multiple stomachs that are better able to digest the plant products and better able to extract the nutrients. Those nutrients end up in the animal meat.”
He Also Digs Into the Scientific LiteratureShutterstock
“When you really dig into the scientific literature around fruits and vegetables, their benefit is in substituting for processed food,” he adds. “In the context of someone eating a lot of processed food, when you start eating fruits and vegetables, you see improvements in health.”
Carnivore Is Similar to Atkins and KetoShutterstock
And, he notes that studies have debunked the myth that red meat increases the risk of heart disease and cancer. He also points out that the diet is similar to other low carb diets, like keto and Atkins, which have studies backing them up. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.
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        I’m a Doctor and Lost 100 Pounds on the Carnivore Diet
    

        Philip Ovadia MD
    
By Leah GrothJul 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
Do you want to lose weight eating all the meat you want? While it might sound like an unhealthy weight loss method, according to one heart doctor, it can be game changing for your overall health. Philip Ovadia, MD, board-certified Cardiac Surgeon and founder of Ovadia Heart Health, lost a whopping 85 pounds and transformed his life with the help of the carnivore diet. In a new interview with Body Network, he explains exactly how he did it.
Even Doctors Struggle to Lose WeightPhilip Ovadia MD
Dr. Ovadia, who is turning 50 this year and lives in St. Petersburg, Florida, had a moment of clarity that led him on his health journey. “As a morbidly obese, pre-diabetic heart surgeon, I realized that I was headed for my own operating table. I had tried to lose weight many times prior but would always gain the weight back (and more),” he says.
He Found His “True Why”The game changer this time was finding his “true why,” he says. “To serve as a better model for my children, to ensure that I was there for my children, and to do better for my patients were all strong motivators that paired with the proper knowledge and tools,” he explains, “finally allowed me to lose the weight and maintain that weight loss now for nearly 8 years.”
He Lost 100 Pounds in 2 YearsPhilip Ovadia MD
Dr. Ovadia,  5’ 7”, topped the scales at 275 pounds. “I currently weigh 190 pounds. My lowest weight was 170 pounds. The majority of weight that I have added back from my low has been added muscle,” he explains. The 100 pounds of weight loss occurred over 2 years (2016-2018)
He Focused on General HealthShutterstock
Instead of focusing on fat loss in specific areas of his body, he took a comprehensive approach. “I don’t have any particular parts that I focus on,” he says. “I focus on general health.”
He Eats Meats and Animal Based ProductsShutterstock
“I maintain a nearly exclusive carnivore diet and consume meats of all kinds, seafood and other animal based products such as dairy and eggs,” says Dr. Ovadia about his diet. “On a typical day, I will eat 2 meals. For example, ground beef with eggs mixed in for one meal and a steak and/or seafood for a second meal.”
He Eliminated All Processed FoodsShutterstock
He totally eliminated processed food from his diet. “If it comes in a box or a bag and it has an ingredient list that isn’t composed of whole, real foods, I stay away from it,” he says. “I mostly avoid carbohydrates with the exception of those that are in dairy products and an occasional non-processed carbohydrate such as a baked potato or avocado.”
He Does Resistance ExerciseShutterstock
As for his workout, he focuses on resistance exercise of any form, including weights, bands, and body weight. “Building and maintaining muscle is essential to optimize metabolic health and avoid insulin resistance. Having more muscle helps us to burn excess energy that we consume, and muscle also serves as an extra depot for glucose to help avoid excess blood glucose levels,” he says.
He Has Achieved “Optimal Metabolic Health” and Reversed His Insulin ResistancePhilip Ovadia MD
His biggest achievement when it comes to his body is “achieving optimal metabolic health and reversing insulin resistance,” he says. “My #1 tip is to work with a practitioner that understands what insulin resistance is, how to test for it and how to reverse it,” he says.
The Biggest Myth, He Says? Red Meat Is Bad for Your HealthShutterstock
He also notes that there are “so many” health myths that he has debunked over the years, especially “the entire concept of the food pyramid and that calorie restriction is the best way to lose weight,” he says. “The biggest myth I know to help people to overcome is that red meat is harmful for our health. Red meat is the most nutrient dense, complete food that we can (and should) eat.”
He Measures Progress by 5 Markers of Metabolic HealthShutterstock
How does he measure progress? The five markers of metabolic health: Waist circumference, blood pressure, blood glucose, HDL cholesterol, and triglyceride levels
Sustainable Weight Loss Is About “Rethinking What We Eat”Shutterstock
As for challenges and setbacks, “it is important to remember your why and the simple basic principles, like eating whole, real food,” he says. “Sustainable weight loss and good health isn’t about restricting but rethinking what we eat.”
He Is Excited That People Are Paying More Attention to Metabolic HealthShutterstock
A fitness-slash-nutrition trend he is excited about is the increased awareness of metabolic health and insulin resistance. “This includes increased use of continuous glucose monitors to help people understand their response to the foods that they are eating,” he says.
He Finds Fitspiration in Others — And Himself
See on Instagram
As for fitness inspiration and people who he follows on social media, there are many. Gary Taubes, Nina Teicholz, Shawn Baker, Tro Kalayjian, Maria Emmerich, Ben Bikman, Robert Cywes, Brian Lenzkes, and himself (@ifixhearts) are on the list.
Do Your ResearchPhilip Ovadia MD
His advice for someone just starting their fitness journey? “With the right information, anyone can be empowered to take back control of your health. Just because prior efforts may have not succeeded doesn’t mean that a different approach won’t work,” he says.
Schedule Time to ExerciseShutterstock
Another trick he suggests? “Schedule time to exercise on your calendar, and don’t let perfect get in the way of good enough,” he says.
He Calls it “Our Ancestral Diet”Shutterstock
In a press release discussing the diet, Ovadia calls the carnivore diet “our ancestral diet.” He explains that as long as humans have been around, meat has been a fundamental part of their diet. Ancestral humans would add plants, like fruits and vegetables, “seasonally and sporadically,” he says.
Carnivore Diet Includes Meat, Dairy, and EggsShutterstock
The current carnivore diet includes animal products like meat, dairy, and eggs, omitting plant products and processed food. Some people modify the diet to fit their needs. For example, some people cut out spices and seasonings on their meat, while others use them.
Meat Has Similar Nutrients to PlantsShutterstock
And, despite popular belief, there “are no essential nutrients that are not available in animal products,” he says. “The animal has eaten the fruits and vegetables. In many cases, ruminant animals like cows have multiple stomachs that are better able to digest the plant products and better able to extract the nutrients. Those nutrients end up in the animal meat.”
He Also Digs Into the Scientific LiteratureShutterstock
“When you really dig into the scientific literature around fruits and vegetables, their benefit is in substituting for processed food,” he adds. “In the context of someone eating a lot of processed food, when you start eating fruits and vegetables, you see improvements in health.”
Carnivore Is Similar to Atkins and KetoShutterstock
And, he notes that studies have debunked the myth that red meat increases the risk of heart disease and cancer. He also points out that the diet is similar to other low carb diets, like keto and Atkins, which have studies backing them up. And if you enjoyed this article, don't miss these 20 Superfoods for People Over 50.

        
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        I Lost 130 Pounds on the Keto Diet and This Is How
    
low.carb.love/Instagram
By Leah GrothJun 07, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓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.
Are you thinking about going on the keto diet? Lots of people claim that the low-carb way of eating has helped them lose tons of weight. Mayra Wendolyne (@LowCarbLove) is a keto devotee and weight loss influencer who lost 130 pounds on the diet. “Today I'm going to be telling you about my journey, how long I've been keto, low carb, the whole nine,” she says at the start of the clip. Here is exactly how she did it.
She Learned About Keto From a FriendShutterstock
“Let's talk about my story,” she says. “A lot of people always ask me how I found out about keto because I actually started keto before it became a trend before it was all trendy and viral and everything.” She explains that a friend of hers, who “had always dealt with weight issues,” was introduced to the low-carb lifestyle” and ended up doing “more of a carnivore keto diet.”
She explains that a lot of his diet consisted of ribeyes with eggs, meats, “a protein style burger with no tomato, no onion,” she says. “It was just a very carnivore focused, keto lifestyle.” After not seeing him for three months, he sent her a photo and he had lost 70 pounds.
She Learned It Was Similar to AtikinsShutterstock
“After that, I just started looking more and more into it, and I realized that it was somewhat like the Atkins diet, and I was like, ‘Oh my gosh.” She tried it for a week, lost 10 pounds, and was “sold after that.”
She Loves It Because She Is Willing to Sacrifice CarbsShutterstock
“I was like, keto is for me because I love veggies, and I love my proteins. And so I was willing to sacrifice the carbs – the rice, the pasta, the bread – in order to have those satiating fats that are so delicious and especially that gave me the results that I saw. So I was sold.”
“So a lot of you guys wonder how long have I been keto? So the answer is I have been on keto for about five years now, and I have been living a low-carb lifestyle for over ten years,” she reveals.
She Topped the Scale at 315 and Lost 135 PoundsShutterstock
“I originally started my journey at about 315 pounds. I've lost a total of 135 pounds,” she reveals. However, she admits that she goes up or down “10 pounds here or there, not gonna lie.”
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
You Have to Be Mindful of SnacksShutterstock
“I'm always just snacking and things like that. So, of course, if you are on a weight loss journey, you always have to be mindful and keep in mind that you have to eat to your goals, right? So even if something is keto, it doesn't mean that you go and eat like a whole box of cookies just because they're low carb or keto,” she says.
You Also Need to Be Calorie ConsciousShutterstock
“You need to be mindful, you need to be calorie conscious, because no matter what, in order for you to lose body fat and weight, you need to be in a calorie deficit. In order to lose weight, you need to be in a calorie deficit,” she points out.
You Can Build Muscle Without Being in a DeficitShutterstock
“You can lose body fat and convert it into muscle while not being in a calorie deficit. But you're, you're not gonna see the scale go down,” she points out.
She Lost 100 Pounds TwiceShutterstock
“So I have actually lost a hundred pounds twice in my life,” she continues. “So the first time I lost a hundred pounds in my first year, I was super, super strict. I was working out twice a day. I was in between a low-carb diet and severe calorie restriction, which is not what I recommend at all. It's actually really unhealthy. You mess up your metabolism; you slow it down.”
The Second Year It Was Harder to Lose WeightShutterstock
She lost 100 pounds the first year and 35 the second. “Remember, the closer you get to your goal weight, the harder it is for that weight to come off,” she says. However, “it was really, really difficult for me to keep that weight down. But I did it because I was always just so worried about being skinny or trying to be skinny. So, like my whole life, that's what was going through my head. I'm just so happy to be out of that mentality now.”
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After Having a Baby, She Discovered AtkinsShutterstock
The second time she lost 100 pounds was after she had a baby. “Everyone was telling me like, ‘It's over for you. You're not gonna lose that weight.’” This was when she discovered Atkins. “I thought it was like the weirdest thing ever because you can eat bacon and mayonnaise, meats and cheese, and everything that, basically, for 15 years, I was programmed to be afraid of. All of a sudden, it was like what you could do to lose weight.”
She Lost Weight Fast with Low-Carb, Low-Fat EatingShutterstock
She tried it for a week and lost weight, starting with low-carb, low-fat, not incorporating bacon and mayo, losing 100 pounds in 6 months. “If you're not putting fats into your body, your body is going to burn your own fat,” she says.
Then, Embraced Higher Fat FoodsShutterstock
Then she switched to low carb, “but I did high fats,” she says, which included salmon and meats, ground beef, and avocado.
In General, She Doesn’t “Go Super, Super Crazy on Fats”Shutterstock
“So, for me personally, I have lived a keto lifestyle focused on protein and healthy fats. So I don't go super, super crazy on fats. Like, I'm never the person who’s gonna add a ton of butter to my steak. I just usually have a steak with some veggies and add maybe a little bit of butter, like a cream sauce, things like that. But I'm not like the one that's going to pour butter and coconut oil and, you know, things like that into my coffee.”
RELATED:  The Ultimate Guide to Getting Fit as a Pear Body Type
She Tracks Her Carbs, Not CaloriesShutterstock
“I'm still very calorie conscious, and I track my carbs versus calories. But I don't have to worry about that so much because I'm just naturally conscious of what I'm having and mindful,” she says.
She Lives a Keto LifestyleShutterstock
“So now I am currently living a keto lifestyle. I am a little more flexible with what I do. I don't weigh myself, I just kind of go gauged off of how my clothes are fitting me,” she says.
She Also Does Intermittent FastingShutterstock
“I am actively trying to intermittent fast a lot more and be more strict because that's kind of how I maintain my weight. I intermittently fast, and I don't like to track a lot,” she says. “So what I do is I fast and once I eat, I sit down and eat like a big meal or even like two small meals or medium-sized meals.”
Body Network’s Expert Weighs In on Ketodietdivatara/Instagram
While most experts agree that the keto diet will result in quick weight loss, many maintain it is not sustainable. “Ketogenic diets should not be followed long term,” 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. “Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains for overall health but especially digestive health and disease prevention.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Body Network’s Expert Weighs In on Intermittent FastingShutterstock
As for intermittent fasting, it works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine. “Intermittent fasting is also not a guarantee of weight loss, and often people see plateaus and weight gain after a period of time of intermittent fasting,” notes Collingwood.
💪🔥Body Booster: To lose body fat and weight, create a calorie deficit by being mindful and conscious of your calorie intake.
Nutrition & Diet
        20 Incredible Ozempic Success Stories
    
tbacks97/Reddit
By Ferozan MastMay 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Is Ozempic the new wonder drug? Many experts believe so. Known generically as semaglutide, Ozempic mimics a naturally occurring hormone that encourages “fullness” and is highly effective for weight loss. “Obesity is an epidemic,” endocrinologist Anne Peters, MD, tells Keck Medicine of USC. “Many people are obese and overweight in the United States. That causes all sorts of health problems. So, if we can help people lose weight easily and simply, why not use all the tools we have available?” These 20 people, who all lost weight thanks to Ozempic, would agree. Read on to find out more.
Michelé Lost 61 Pounds In 7 months
meltwithmich/TikTok
Michelé says Ozempic transformed her life. “Lost 28kg [61 pounds] in just 7 months with the help of Ozempic, smart eating habits, portion control, and calorie counting,” she says. “Sharing my journey to inspire and motivate!”
Karkelia Lost 95 Pounds
karkeliamauney/TikTok
Karkelia Mauney went from 260 pounds to 165 pounds, thanks to Ozempic. That’s a stunning 95-pound weight loss! “Embracing the process, one step at a time,” she says.
Kesia Lost Over 60 Pounds
iamkesiaberrios/TikTok
Kesia Berrios has lost over 60 pounds so far and is still going strong! The influencer swears by Ozempic and motivational advice to live her best life. “Down 60 plus pounds!!!! Follow me for my weight loss journey,” she says.
Linda Lost Over 57 Pounds In 5 Months
lindamarieinmpls/TikTok
Linda Marie went from 223.4 pounds to 166 pounds in 5-6 months thanks to Ozempic. That’s a very impressive 57.4 pounds. Nice work, Linda!
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Amy Lose 160 Pounds
amyinhalf/TikTok
Amy lost 160 pounds by taking Ozempic, and doesn’t regret it for a second. She posts lots of before and after shots so people can see what a drastic difference the drug has made.
Holly Lost 105 Pounds
Shutterstock
Holly Figueroa O’Reilly lost 105 pounds on Ozempic after struggling with her weight most of her life. She now weighs 145 pounds. “It just completely transformed my body and the way that I conduct my life,” she told TODAY.
Jen Lost 40 Pounds
zenjen.meditation/Instagram
Jen Alico lost 40 pounds on Ozempic, and kept the weight off even after she stopped taking the drug. “Before and throughout this entire process I maintained a healthy lifestyle, but I just found that all of a sudden my clothes were fitting better, and I was beginning to recognize myself in the mirror again,” she told Newsweek. “I started to feel good and like I could function better.”
Brittany Lost Over 100 Pounds
britts_getting_fit_/Instagram
Brittany lost over 100 pounds on Mounjaro. “I might not be where I want to be yet but, I’m so much closer than I ever dreamed I would be when I started this journey 16 months ago,” she captioned an Instagram post. “No, I’m not losing weight as fast as I’d like but I’m doing it in a sustainable way through moderation and movement and I feel good about that.”
Almost 20 Pounds Lost In 6 Weeks
Shutterstock
Redditor loseitnoww has lost 19 pounds so far in just 6 weeks using Ozempic. “I was on 0.25mg for 4 weeks, then moved up to 0.5mg and tomorrow will be my 3rd shot of the 0.5mg. No negative side effects at all and I appear to be responding really well to this drug 👏 I’m excited to share another update in a few weeks time again. Best of luck to everybody 😊,” she captioned a post.
RELATED:20 Possible Ozempic Side Effects
Redditor Loses 69 Pounds
tbacks97/Reddit
Redditor tbacks97 went from 205 pounds to 136 pounds in just eight months. “Today I officially hit a weight that is ‘healthy’ for my BMI! My life is completely changed, it is difficult to describe how freeing it is to not feel held back by movement anymore,” she says.
Husband and Wife Lose 136 Pounds Combined
NefariousnessNo695/Reddit
Redditor NefariousnessNo695 lost 66 pounds and her husband lost 70 pounds. “Within the first two days, I could breathe and my chest didn’t hurt when I walked,” she says. “The cardiac coverage is real. I couldn’t walk 50 ft without stopping to get a breathe. Now we are at a mile and I lift or do chair yoga, tai chi, Pilates and the pool. It took a while to move but I started with chair yoga on silver sneakers on YouTube. Taking care of myself is finally my priority.”
165 Pounds Down—and No Ozempic Face!
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Redditor mrstruong lost a whopping 165 pounds on Ozempic. But that’s not all—she also adopted many healthy habits. “100g of protein, 1500 calories a day, slowly worked my way up from not being able to tie my own shoes to walking 6km 3 to 4 times a week,” she said. “People who go on and on about “ozempic face” should see your transformation!” reads a comment.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
32 Pounds Down
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Redditor Last-Scratch9221 lost 32 pounds in three months on Ozempic. “I have also biked 68.7 miles this last week 🙌 I love my ebike. I don’t mind taking risks and extending my distance because I know if I need it the motor is there. Today rode to drs and then up to the gym and home for a total of 20.9 miles - burned 700+ cals plus 300+ at the gym. I have so much more energy with Oz I absolutely love it.”
Jacqueline Lost 90 Pounds
gojacquelean/Instagram
Jacqueline went from 271 pounds to 181 pounds on Ozempic. Her goal weight is 150 pounds. “I started by walking 30 minutes a day, and slowly added more. I really got into podcasts so I would “treat” myself to my favorite pods on my walks. Now I do 4-5 miles a day, body weight exercises, and Pilates! Just do what you can, and find exercise that you like!” she says.
Megan Lost 111 Pounds
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Megan went from 251 pounds to 140 pounds. Vacation just hits so freakin’ different when you FEEL good about yourself. I cannot even explain,” she captioned an Instagram post. “I didn’t have to 'diet' right before vacation and I didn’t have to worry if any of my clothes still fit. It was freakin’ glorious.”
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Marcia Lost 70 Pounds
aperrygoodlife/Instagram
Marcia Perry, NASM - CPT, WFS, lost over 70 pounds and changed her life. “My A1C is now out of pre-diabetic range, my cholesterol and liver enzymes are normal, and I feel like me again for the first time in 10 years. The 70ish lb weight loss is just the cherry on top,” she captioned an Instagram post.
Taylor Lost 40 Pounds
taylor.kast04/Instagram
Taylor Kast went from 220 pounds to 180 pounds on Ozempic. “I'm 2lbs away from having lost 40 lbs since Feb 27th, 2023. I am beyond amazed at all of the changes my body has gone through,” she captioned an Instagram post.
Ana Lost 59 Pounds
anafontini/TikTok
TikToker Ana Fontini lost 59 pounds on Ozempic. What is the average success rate for Ozempic? According to studies, it averages 5 pounds a month.
Barbie Lost 180 Pounds
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Barbie Jackson-Williams lost 180 pounds on Ozempic. “I want to be active. I want to be doing stuff. I can’t sit and watch TV like I used to,” she told NBC News. “I used to be dead from the waist down. Very dead. But I’m not now.”
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
Pepper lost 30 Pounds
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Pepper Schwartz lost 30 pounds on Ozempic. “I have really thought about this in terms of health a lot. I’m older. I just don’t think I can afford to (mess) around with weight anymore,” the 78-year-old told TODAY. “I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.”
💪🔥Body Booster: Ozempic is most effective when combined with a healthy diet and active lifestyle.
Nutrition & Diet
        I’ve Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me
    
minimalist_mark/Instagram
By Mark Dean EdwardsMay 10, 2024
Mark Dean Edwards
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
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Paleo. Vegan. High carb. Low carb. Atkins. Carnivore. Intermittent fasting. I could keep going with this list. Just looking at a list of “popular” dietary protocols out there is enough to make your head spin. What works for weight loss? Which diet is best? The answer just might surprise you.
1. A Little Background About Me and My Weight Loss
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First off, let me introduce myself so that you’ve got some context for what I’m about to tell you. I’m Mark Edwards, a PNL1 certified nutrition coach and CrossFit L2 trainer. I coach people on losing weight, gaining weight, maintaining weight, and getting fit. The road I took to where I am now was a little unusual - winding and indirect, with lots of detours. A lot of people in my line of work are former professional athletes or science nerds, sometimes both. I am neither. But like many of you, I’ve had my battles in the past with weight gain and weight loss. 
I think it’s likely a bit of a rarity that nutrition and fitness professionals like myself have had weight issues in their past. So in a very real sense, I have experience to offer that may be useful. This is partly due to my age. I’m a 59-year-old nutrition coach and CrossFitter, so besides my nutrition and weight loss experiences, I’ve had years of my own sports injuries, knee arthritis and surgeries, hip arthritis and surgery/resurfacing, and shoulder surgery. Next up for me will be elbow surgery. Nothing in life ever seems to go as planned. And no, I am not being held together with duct tape. Yet.
Related: I Lost 20 Pounds With These 5 Hacks
2. When it Comes to Diet Content on Social Media, It's Crazy Town Out There
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If you’ve spent any amount of time on social media perusing posts on weight loss, nutrition, fitness, and health, chances are you’ve been left dazed and confused. I’m sure you’ve seen variations of these “diets”:
Eat only vegetables
Eat no vegetables, only meat and organs
Consume no fruit
Eat only fruit
Eat no carbs
Eat high carbs
Eat lots of fats
Eat no fats
Eat only raw vegetables
Dairy is poison
Vegetables are trying to kill you
I could go on, but you get the idea. Is it any wonder that a lot of people are left in a state of total paralysis when it comes to nutrition and weight loss? As a nutrition coach, I understand your confusion. My personal journey through various diets over the past 25 or 30 years (ultimately leading to becoming a nutrition and fitness coach) was replete with odd detours, forks in the road, smooth going, and occasionally veering straight into the ditch. At this point, I’ve found an eating style that works best for me. I’ll tell you how I got here so that just maybe I can save you a lot of headaches and false starts on your own journey.
3. The Journey Begins
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Way way back in my early 30s, I packed on the first significant weight gain of my life. In the span of about 10 to 12 months, I went from 160 lbs to 205 lbs. Unfortunately, the excess weight wasn’t muscle. I’m average height (a shade under 6 feet) and have a narrow frame. So that extra 45 lbs was pretty significant. The instigator of this weight gain was my first trip to Italy. Maybe you can relate. Oh boy, Italy. Wine with lunch every day. And everybody was doing it! How great to be Italian! What a life. In one local joint in Lucca, I watched a crew of four paint-splattered workmen have a 2 ½ hour lunch. And each of them polished off a full bottle of wine before heading back to work. Unfortunately, I continued the lunchtime practice of big lunches with several glasses of wine when I came back to my adopted home, Tokyo. No mystery why I put on 45 lbs. 
I was a regular gym goer and trained 2-3 times a week with weights and several times per week, I’d go to a mixed martial arts class here in Tokyo, so in my mind, there was no problem. “I’ll just work it off in the gym!” That’s a common refrain I hear as a nutrition coach. “Can’t I just exercise more to lose this weight?” Well, no, you can’t. At that time, I was unfamiliar with the now well-known phrase, “You can’t out-train a bad diet.” So just as you’d expect, that weight didn’t come off.
Related: 12 Steps to Sculpt the Ultimate Chest
4. First, I Tried the Zone Diet
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Then came my first taste of the Zone diet, a diet developed and promulgated by Dr. Barry Sears and CrossFit. At first, it seemed complicated, but lo and behold, with some effort, the excess body fat melted away. Problem was, the degree of measuring required to follow the Zone Diet was onerous. But the Zone did have a lot going for it, and one of its prime advantages was built-in carb restriction. That was a big plus because as I’m sure you know, over-consuming carbs is not only easy, but enjoyable, fun, and just about every other positive-feeling adjective that comes to mind. The Zone didn’t forbid carbs. Not by any means. But every macro (protein, carbs, and. fat) was strictly measured at each meal according to body weight, so by following the guidelines, it was impossible to over-consume carbs. There’s no doubt that The Zone diet works. But for me, the constant measuring made it too much of a hassle to sustain. So I did what a lot of people do when a weight loss program isn’t meeting misplaced expectations or is just too much of a pain to follow: I tried something more extreme.
5. Then I Tried the Metabolic Diet (aka the Anabolic Diet)
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In a nutshell, the Metabolic/Anabolic Diet is a low-carb, high-protein, moderate to high-fat diet. You eat meat. Lots of meat. The brainchild of former powerlifter Dr. Mauro DiPasquale, the Metabolic Diet works very well at cutting body fat and decreasing food cravings. Its high protein content ensures that people who train hard will gain muscle mass while those who train less hard or not much won’t LOSE muscle mass while still losing weight. Don’t get me wrong. I LOVE meat. And I lost body fat and gained muscle, so it worked for me pretty well - that is until I got tired of the high degree of carb restriction. I couldn’t keep doing it indefinitely. So onward I went.
Related: I'm a Fitness Expert and This is My Simple Beginner's Diet Plan That Actually Works
6. Next Was the Paleo Diet - Caveman Style
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The Paleo Diet was first promoted by Dr. Loren Cordain Ph.D. and further popularized in the CrossFit community by Robb Wolf. “Paleo” tries to mimic what many believe is the human ancestral, prehistoric diet: meat, vegetables, some nuts, greens, and various natural fats, both saturated and monounsaturated. In a very real sense, Paleo is a “balanced” diet. I got into “eating Paleo” when I started CrossFit back in 2015. Although I wasn’t following it as strictly as some (“strict” paleo excludes or restricts dairy, cereal grains, legumes, refined sugar, refined vegetable oils, and more), it worked pretty well for me to lose body fat and maintain a healthy body fat percentage. I also felt that following the Paleo diet by excluding refined sugar and alcohol helped mitigate some of the inflammatory pain that I had at the time from arthritis in my hip. When I began Paleo, I was desperate to try just about any dietary regimen that promised to reduce pain from inflammation, so for me, there was really nothing to lose. Paleo focuses on healthy, fresh, unprocessed ingredients, so it’s relatively easy and accessible. “Why not do it,” I thought. Beer and wine? Sayonara. But it was no big deal to me to refrain from drinking. The pain in my hip was talking to me 24/7 and I’d do anything to reduce it. Did Paleo help reduce my arthritis pain? I can’t say for sure. That’s hard to measure. But I did get very lean - the leanest I’d ever been without the near-total carb restrictions inherent in the Metabolic Diet.
7. I Also Tried Fasting - Going the Full Monty
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You’d think that the Paleo Diet would have been the end of the road for me. But being experimental with my own nutrition was part of my character, so I tried full-blown fasting for a couple of brief periods. On the third day of a 7-day fast, I found myself browsing online meat vendors, drooling over photos of fresh T-bones and Striploins. Yikes. I don’t recommend fasting without sufficient preparation, and I’ll never recommend it to my own clients. There are better, healthier, safer ways to manage weight, but as an experiment to see what it feels like to be very hungry for extended periods, fasting will do the trick.
8. Into the Ditch and Out Again
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In addition to the different diets that I’ve tried and discussed here, there are a couple that I didn’t mention because I’d tried them long before I had to deal with weight loss. They were simply “health experiments.” I was a macrobiotic vegetarian in college, back when the word “vegan” didn’t exist. Believe me when I say that macrobiotic vegetarianism was a tough grind, much more restrictive than a vegan diet. But to paraphrase Samuel Jackson in Pulp Fiction, my girlfriend was a vegetarian, so that pretty much made me a vegetarian too. I also did a diet called “Fit for Life” shortly after college. Its key proponents are Harvey and Marilyn Diamond. I couldn’t sustain the odd “food combining” dogma, so that didn’t last either.
9. This is the #1 Diet for Weight Loss for Me
minimalist_mark/Instagram
So where have I ended up? Because of my job as a nutrition coach, I keep odd hours. That fits perfectly with a flexible approach. What does that mean in practice? I do periods of Intermittent Fasting several times a week. Now, Intermittent Fasting is NOT a diet per se. It’s an eating pattern that restricts when and how often you can eat. Basically, several days a week I’ll eat all of my meals within an 8-hour window and fast for 16 hours (the “16/8” protocol). The meals I eat are what I would call “Paleo-ish.” 
That is, my wife and I eat mostly unprocessed, whole foods: fresh vegetables, meat, some fish, sweet potatoes, rarely bread or pasta, olive oil, avocado oil, and some grass-fed butter, etc. We eat dessert once or twice a week. Tea, coffee, and an occasional glass of wine. But we don’t drink regularly. That’s key. We try to avoid snacking. That’s also a big factor. And we avoid buying “packaged” prepared meals. 
We prep our weekly meals as much as possible on weekends to make sure that we know what’s ready to eat or cook when we walk in the door at the end of the work day. I don’t have any difficulty at all with our present eating habits and nutrition. I’ve hit the sweet spot: A flexible approach that resembles Paleo with some tweaks that keep me from craving things not allowed by strict Paleo.
Related: I’m a Celebrity Trainer and These 8 At-Home Exercises That Will Get You Fit Without a Gym
10. So What’s the Key Takeaway?
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At the end of the road, the nutritional and dietary successes I’ve had share a common theme: whatever diet you choose has to be sustainable. That’s where you’ll find success in your quest for weight loss and weight maintenance. You have to be able to keep doing it for the rest of your life, or you’re just going to do the yo-yo of weight loss and weight gain. Gradual, steady change is the way forward. This is the approach that I both follow and use with my clients. We gradually move towards healthier food choices that don’t immediately turn their lives upside down. My advice? Avoid the extremes, make small, consistent changes and keep at it every day. That excess weight will come off and stay off.
Mark Dean Edwards is a nutrition coach and CrossFit trainer, based in Tokyo, Japan.
Nutrition & Diet
        12 People Who Lost Over 10 Pounds in Under 4 Months
    
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By Leah GrothSep 08, 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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Do you want to lose weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.
Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit
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In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.
She Also Used an AppShutterstock
Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.
And, She Drank A LOT of WaterShutterstock
Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”
Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym
@thenutritionnarc10 weight loss tips
Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”
He Also Avoided “Liquid Calories”Shutterstock
“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”
He Amped Up His Protein IntakeShutterstock
Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”
RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment
He Took Progress PicturesShutterstock
And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”
Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating HabitsCam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.
“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.
“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says
He Also Cut SnacksShutterstock
Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”
Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake
@melissa.lattariReplying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral
Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”
Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day
@sydneystaubin19 lbs down since january and still going 👏🏻  here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram
Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,”  but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?
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.
Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping
@jennaevelynnnHow I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates
Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.
Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.
Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent FastingIsis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.
In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.
Nour T Lost 40 Pounds in 5 Months by Eating Less
@nourrtannthe best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals
Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”
She Also Started Volume EatingShutterstock
“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.
RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method
Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill
@brianafarnsworthxReplying to @$  I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms
Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip.  Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.
Blake Also Amped Up His Fiber IntakeShutterstock
Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.
Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats
@kickweightwithkeisha#grocerylist #kickweightwithkeisha  @Kick Weight With Keisha
Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
And, by Cutting Out Added SugarShutterstock
“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.
Amber Clemens Lost 160 Pounds by Eating Fast Food
@amber_c_fitnessSomething I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege
Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”
Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    

        I Lost 30 Pounds While Eating These High-Protein Foods
    

        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

            
                Breakfast
            
            
        
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“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

            
                Lunch
            
            
        
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“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

            
                Green Smoothie
            
            
        
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

            
                Pre-Workout Snack
            
            
        
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“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

            
                OxyShred and Pre-Workout
            
            
        
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

            
                Protein Bar
            
            
        
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“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

            
                Dinner
            
            
        
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“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

            
                Dessert
            
            
        
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“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

            
                RDN Weighs in
            
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

            
                Try Eating More Vegetables, Expert Says
            
            
        
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    

        20 Things to Avoid While on Ozempic
    

        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

            
                Too Much Sugar
            
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

            
                Ultra-Processed Foods
            
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

            
                High-Fat Foods
            
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

            
                Sitting All Day
            
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

            
                Not Hydrating
            
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

            
                Too Much Alcohol
            
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

            
                Be Mindful of Portions
            
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

            
                Be Mindful of Coffee
            
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

            
                Don’t Skip Meals
            
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

            
                Don’t Consider It a Quick Fix
            
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

            
                Same Unhealthy Lifestyle
            
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

            
                Protect Your Health
            
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

            
                Carbonated Beverages
            
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

            
                Long-Term Goals
            
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

            
                Refined Carbohydrates
            
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

            
                Watch Out For High Fiber
            
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

            
                Junk Food
            
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

            
                Spicy Foods
            
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

            
                Always See a Medical Professional
            
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

            
                Fried Foods
            
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    

        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

            
                She Does Multiple Leg Days a Week
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

            
                She Does 8 to 12 Reps of Each Exercise
            
            
        
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In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

            
                RDLS
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

            
                Sumo Squat with Kettlebell
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

            
                Glute Bridges
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

            
                Cable Step Up
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

            
                Seated Leg Curl
            
            
        
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

            
                Core Exercise
            
            
        
View this post on Instagram
A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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