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I Lost 23 Pounds in 8 Weeks and These Are My Top 10 Tips

One weight loss warrior offers ten easy ways to drop weight fast.

Leah Groth
By Leah GrothMay 10, 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
Blake_Sanburg_thenutritionnarc11
thenutritionnarc/TikTok
Leah Groth
By Leah GrothMay 10, 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 over 20 pounds in less than two months? According to one expert, it may be easier than you think. Blake (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. He regularly shares videos offering insight into exactly how he did it. In a new video, he offers key weight loss tips to help you lose fat. “Here's how I transform my body in eight weeks,” he says. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Hit the Gym

Blake_Sanburg_thenutritionnarc9thenutritionnarc/TikTok

“Number one, 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.”

Cut Out Liquid Calories

Male group clinking glasses of dark and light beer on brick wall backgroundShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, stuff like that instead of diet soda instead,” he sas. “These are scientifically proven to be the easiest calories to cut out.”

Track Your Food and Weight

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

“Number three, start tracking your food and your weight,” Blake recommends. “Taking all emotions out of this, your body is just a science fair project, so we're gonna be as scientific as possible about it. We gotta look at the numbers, baby.”

Amp Up Your Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

“Number four, eat high protein,” says Blake. “The general rule of thumb is one gram protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

Take Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

“Number five, take progress pictures. 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,” he says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Amp Up Your Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

“Number six, eat more fiber. 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.

Set a Step Goal

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

He also recommends getting your steps in. “Number seven, set a step goal, like 10,000 steps a day. These are incredibly easy calories to burn,” he says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Meal Prep

Healthy meal prep containers with quinoa, chicken and cole slaw overhead shotShutterstock

“Number eight, learn how to meal prep,” he says. Preparing to fail is failing to prepare, something like that. So you wanna make sure you have macro friendly options at all times.”

Identify Health Fast Food Orders

Pre-packaged vegetable salads displayed in a commercial refrigeratorShutterstock

Blake also recommends having healthy meal options planned out ahead of time. “Number nine, find a high protein, low calorie, fast food order you can get whenever you're out of the house just in case,” he says.

Find an Accountability Buddy

Fitness,,Man,And,High,Five,At,The,Gym,For,Exercise,Shutterstock

“And number 10, do it with someone,” suggests Blake. “Find someone else to join you on your journey, someone to keep you accountable and go to the gym with you. It'll be a lot more fun and enjoyable.”

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

Body Network’s Expert Weighs In

tara_collingwood7Tara Collingwood

“I love these tips,” 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. “They are very doable and just making some of these small changes when combined together they can really produce results in loss of body fat but also getting more energy, feeling better overall, and reducing disease risk.”

💪🔥Body Booster: If you want to lose weight, the most important thing to keep in mind is having a plan. If you wing it, you are less likely to succeed.

@thenutritionnarc

10 weight loss tips

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Nutrition & Diet

Trainer Lost 10 Lbs with These 8 Easy Tips

Monica lifestylewithmon
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Leah Groth
By Leah GrothFeb 09, 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.

Do you want to lose weight but aren’t exactly sure what to do? One expert who lost 10 pounds has some tips to get you started. Monica is a registered nurse and MASM CPT certified personal trainer who shares her body transformation on social media. In a few recent posts, she reveals the simple tips that helped her to achieve her fat loss goals and transform her body.

TUT Technique

The first tip is incorporating the TUT (Time under tension) technique. “Most muscle is built during the amount of time the muscle is put under tension,” she writes. “What this means is when you slow down and control your exercises more, you will get more benefits out of them. I started noticing the biggest changes in my physique when I went down in weight, and up in time under tension. The number one thing here is to make sure your form is never compromised as that is when injury is more likely to occur.”

Rest

Her second tip is to rest. “Make sure you are allowing your body the proper amount of rest it needs to recover,” she says. “Resting does not always look like skipping the gym or not being active. You can actively rest by going on long walks, attending low impact classes like some forms of yoga or pilates and many other ways. When I stopped intensely training 6-7 days a week and cut down to 4-5 with a couple active rest days, I notice a lot more changes physically.”

Follow a Consistent Workout Split

Next, she recommends following a consistent workout split. “When I started scheduling out my days and my workouts it helped me go into the gym with a plan and leave feeling like I had accomplished what I needed to,” she said. “If you have a goal, you need a clear path on how to get to it. My workout split does change depending on my goals, but currently it consists of 2 lower body days, 1-2 upper body day, 1 heavy cardio day and 2 active rest days.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Clean Up Your Diet

Her fourth tip? Clean up your diet. “Avoid heavily processed foods as much as you can,” she says, noting that there is a lot of added junk in many of the foods you think are healthy. “Be aware of what you’re putting into your body. When I started eating a diet that was more dense in whole and nutritious foods, I started noticing the biggest change in my physique. My cravings also went down significantly. It’s true what they say about your diet being 70% of the battle when it comes to losing fat and getting healthy. Trust m,e it is worth it!” she says.

LISS Cardio

In another video she reveals some other tips that helped her lose weight, starting with LISS (low-intensity stead state cardio), “the most efficient method of cardio to reduce fat,” she writes. “The idea here is that you keep your heart rate in your “fat burning zone” which is about 65%-75% of your max heart rate. I would do a 45 min brisk walk everyday or a low speed on the stair stepper for example!”

Drink Water

Hydration is another one of her tips. “Drink your water! Once I started drinking enough water I felt my false hunger cues start to go away. This is because our bodies sometimes have a hard time differentiating between hunger and thirst. Keep yourself hydrated to be more in tune with when you are actually hungry,” she writes.

Take Progress Photos

Next, take progress photos. “On days you feel like quitting and like you look the same or don’t feel much different, you can look at the pictures from where you started,” she explains. “You will see all the changes that have happened gradually over time. This will prevent you from quitting and ending up back at square one all over again.”

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

Lift Weights

Her final tip? Weight training. “But do it right! Time under tension will always beat amount of weight lifted in my person opinion,” she explains. “When you focus on time under tension (slowing down your movements and controlling them) you are putting more stress on the muscle. When you lift so heavy that you can’t slow and control your movements, momentum comes more into play and you may not be getting the max benefits of an exercise. It may also cause the movement to not target the muscles you wanted and engage surround muscles to help compensate for loading too much weight.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Coach Sheds 20lbs in 3 Months - 8 Tips!

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothJan 17, 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.

Do you want to lose weight without having to take extreme measures? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps other people do the same. In a new social media post she shares how she did it. “8 calorie deficit tips you need to know if you’re going to be successful in losing weight. And exactly what helped me lose 20 pounds in 3 months,” she writes. “I have lost 20 pounds in less than 3 months and here my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

First, amp up your fiber intake. “Eat 25–35g of fiber daily,” she encourages. “Fiber helps keep you full and supports digestion. Great sources include fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa).”

Hydrate

Hydration is also important. “Drink ½ your weight (lbs) in ounces of water. Staying hydrated helps control hunger and supports overall health,” she writes, offering the following tips:

  • Start your day with a full glass of water.
  • Drink water before main meals.
  • Keep a water bottle handy during workouts.
  • Add electrolytes for flavor if needed.

Amp Up Your Protein Intake

Next, make sure you are eating enough protein. “Eat 0.8–1g of protein per pound of your ideal body weight. Protein is key to preserving muscle while losing fat and achieving a toned look,” she says. Great protein sources, per Ekay? Chicken breast, white fish (cod, tilapia), whey isolate protein powder, canned tuna, egg whites, shrimp, extra-lean ground turkey, extra-lean ground beef, non-fat Greek yogurt, and tofu.

Get Your Steps In

Walking is also important. “Take 8,000–12,000 steps daily. Aim to hit this range consistently to maximize calorie burn through daily activity,” she advises.

Strength Training

Strength training is an important component of weight loss, says Ekay. “Lift weights 3–4 times a week,” she says. “Follow a structured program with enough volume for each muscle group. Use progressive overload by increasing reps, sets, weight, or time under tension. Start with compound movements (squats, deadlifts, bench press) and finish with isolation exercises.”

Snack on Low-Calorie, High-Volume Snack

She also recommends smart snacking. “Snack on low-calorie, high-volume foods. Examples: popcorn, strawberries, berries, and veggies with homemade dips like baby carrots, cucumbers, and peppers.”

Avoid Eating Carbs on an Empty Stomach

“Avoid eating carbs on an empty stomach,” she continues. “Have sweets or treats as dessert after your main meals. This helps control blood sugar and reduces cravings.”

Get Enough Sleep

Her last tip? Sleep 6–8 hours per night. “Sleep deprivation increases hunger and cravings the next day. If 7 hours of sleep isn’t possible, try a short midday power nap to recharge,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose 25 Lbs in 10 Weeks with These 7 Things

Lose 25 Pounds in 10 Weeks by Doing These 7 Things
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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✓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 lose 25 pounds in 10 weeks and get in the best shape by springtime? One expert claims that it is doable. Ruth Soukup is a midlife health and mindset coach who lost almost 50 pounds. She regularly shares her tips and tricks with hundreds of thousands of Instagram followers. In a new post, she reveals how to lose 2.5 pounds per week realistically and sustainably. "If I wanted to spend the next 10 weeks focused on my health so that I could lose 25 pounds by spring break, this is exactly what I would do," she writes in the Instagram video.

You Don't Need to Be Super Restrictive to Lose Weight Over 40

"Let's be real, it's hard to find a perfect time to focus on your health. But if there was, this might be it. Especially when you realize that what actually works, especially for women over 40, isn't counting calories or making yourself crazy with some ultra-restrictive plan that requires you to cook separate meals," she writes in her post.

It's More About Balancing Hormones and Reversing Insulin Resistance

"It's balancing your hormones and reversing insulin resistance. And you can do it, no matter how busy your life is right now. In fact, here are the exact steps I would take if I wanted to lose 25 pounds before vacation season begins," she continues, listing her recommendations.

Cut Out Sugar and Processed Foods

She first tackles the diet topic. "Cut out sugar and processed foods," she suggests. "This is the most crucial step for reversing insulin resistance in order to balance your hormones," she writes. This includes packaged baked goods, chips, most packaged snacks, and desserts.

Eat More Healthy Fat

Not all fat will hinder your weight loss, says Ruth. "Eat more healthy fat. It's also key to rebalancing your hormones and kickstarting your metabolism," she writes.

Amp Up Your Protein Intake

Protein is the building block of muscle growth and fat burning. "Load up on protein," she recommends. "Shoot for at least 25-35 grams of protein at every meal."

RELATED: Coach Unveils 40-30-20 Method for Fat Burning and Muscle Building

Hydrate

Make sure to drink enough water and keep yourself hydrated. "Hydrate with electrolytes," she suggests. "This will keep you feeling good as your body makes big changes."

Avoid Alcohol

Don't drink your calories – at least for a little while. "Avoid alcohol. Only for the first six weeks!" she says. Not only is alcohol generally high in calories, but when you drink, you are more likely to eat unhealthy food and exercise less.

Track Your Macros

Be accountable when it comes to your diet. "Track your macros," says Ruth. "Don't worry about calories, but DO worry about getting the right balance of macronutrients."

RELATED: This Mobility Coach Fixed Her Upper Back Pain With 3 Simple Moves (It Only Takes 5 Minutes)

Go for a Walk Daily

And don't forget to get your steps in. "Get OUTSIDE for a quick walk every day! It will not only help reverse insulin resistance but also help lower your cortisol!" she writes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Coach Lost 23 Lbs in 7 Months with This Plan

Trish Koeslag liftwithtrish
Copyright liftwithtrish/Instagram
Leah Groth
By Leah GrothFeb 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight this year but aren’t sure how? Follow a step-by-step approach from a top expert. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she reveals how she lost 23 pounds in a little over half a year. “I went from 130lbs to 107lbs in 7 months, in perimenopause,” she says in the post, admitting it was “hard” and “wasn’t sustainable.”

She Started by Eating in a Calorie Deficit

Her first step? “From March to July, I ate in a calorie deficit,” she writes. “If you need to know your calorie deficit, comment MACROS and I’ll send you my free macro calculator.”

She Lifted Weights

Next, she started weightlifting. “I strength trained 4x/week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking 12,000 to 15,000 Steps Per Day

She also starting getting her steps in – lots of them! “I walked 12-15K steps every day (not including cardio),” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Also Did More Cardio

Aside from walking, she did cardio workouts. “I did cardio 4-6x per week ranging from 40-60 minutes,” she writes.

She Drank a Lot of Water

Hydration was also a part of her plan. “I drank 4L of water (with LMNT electrolytes),” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Got Enough Sleep

Those weren’t the only healthy habits she incorporated into her routine. “I slept. I kept stress levels low. I prioritized whole foods,” she said. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

She Took a Diet Break

Her next stage involved upping her calories. “I took a diet break from July to September. Calories got bumped up to maintenance for 2 months, cardio got reduced, steps stayed the same. Diet fatigue set in hard, and my Coach and I knew that it was time to call it,” she writes.

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

Then, She Started Fat Loss Again in September

After a few months, she was ready to shred again. “In September, I picked up fat loss again and worked my ass off for a photo shoot that I had booked,” she said.

She Achieved Her Goal, Then Reverse Dieted

“I achieved my goal – but that lifestyle was unsustainable. So, we reversed out of my deficit, brought calories back up, cardio back down and now I live happily ever after in maintenance until I want to cut again,” she said.

It Wasn’t Easy, But Rewarding

“Fat loss isn’t easy but the reward for achieving a goal is priceless,” she concludes. She also recommends downloading a macro calculator. “It will tell you how many calories and macros to eat for your goals,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

5 Body Changes When Stopping Ozempic

Dr. Jennifer Caudle, DO, FACOFP drjencaudle
Copyright drjencaudle/Instagram
Christopher Roback
By Christopher RobackMar 06, 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.

Many of us have heard about the remarkable results people are experiencing with Ozempic and Wegovy for weight loss. But what happens when treatment ends? Dr. Jennifer Caudle, DO, FACOFP, known to many as Dr. Jen, is a board-certified Family Medicine physician and Associate Professor at Rowan University-School of Osteopathic Medicine who understands these concerns. Understanding these medications and their effects after discontinuation is crucial for anyone considering or currently taking them. Read on to discover the five key changes your body may experience when stopping these medications.

What Are Ozempic and Wegovy?

Before diving into what happens when you stop these medications, it's important to understand what they are. "Ozempic is FDA-approved for diabetes. Wegovy is FDA-approved to help with weight loss," Dr. Jen explains in her post. She notes that both medications contain the active ingredient semaglutide, which is why many people take Ozempic off-label for weight loss as well.

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

Blood Sugar Changes

Woman use glucometer checking blood sugar level

Shutterstock

The first significant change when stopping these medications affects your glucose levels. "Your blood sugar will likely go up," says Dr. Jen. She explains this happens because these medications are designed to lower blood sugar, so removing them naturally allows levels to rise again. "Depending on who you are will determine the significance of that," Dr. Jen cautions, emphasizing that for diabetics, this change could be particularly important and might require replacement medications.

Appetite Returns

upset woman in pajamas looking at camera while eating cake in bed aloneWhat Happens to Your Body When You Stop Emotional EatingShutterstock

One of the most noticeable effects of discontinuing Ozempic or Wegovy is the return of your pre-medication appetite. "Your appetite may increase when you stop these medications," warns Dr. Jen. She explains that many of her patients appreciate how these drugs reduce cravings and hunger while taking them. "If you go off the medication, your appetite very likely will return. So you've got to be prepared for that," Dr. Jen advises.

Side Effects Disappear

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

There's a silver lining to stopping these medications if you've been experiencing adverse effects. "Side effects that many people say they have with these medications can be things like nausea or vomiting, diarrhea or constipation, abdominal pain, abdominal cramping," Dr. Jen lists. She points out that gastrointestinal issues are the most common, but other effects like headaches can occur as well. "Should you stop them, if you had these side effects, they're likely going to go away," Dr. Jen reassures.

RELATED:20 Possible Ozempic Side Effects

Weight Loss Benefits End

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

Perhaps the biggest concern for many people is what happens to their weight after stopping. "One of the big side effects of these medications is weight loss. It's one of the reasons why so many people take these medications," acknowledges Dr. Jen. She explains that when you stop taking Ozempic or Wegovy, "the additional help that you're getting from the medications to help you with weight loss will go away too."

Will all the weight return? Dr. Jen says that's complicated: "That's going to depend on you, your body, what things you're doing to try to maintain your weight loss, how you're managing your diet, your exercise and all the other things in your life." She confirms that many people do regain weight after stopping but emphasizes that this isn't inevitable with proper maintenance strategies.

Cardiovascular Benefits Cease

ozempic_wegovy-split2Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

The final important change involves heart health. "There have been studies that have shown that both Ozempic and Wegovy have cardiovascular benefits," Dr. Jen points out. These medications have been shown to reduce the risk of strokes, heart attacks, and other cardiovascular issues. Unfortunately, "when you stop the medication, those benefits that these medications afford you will go away," explains Dr. Jen.

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

Conclusion

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

Whether you're considering starting or stopping these medications, understanding these five potential changes is essential for making informed decisions about your health. Dr. Jen emphasizes that this information isn't meant to judge anyone's choice to use or discontinue these medications—rather, it's about being prepared for what might happen. As with any medication change, consult with your healthcare provider before making decisions about Ozempic or Wegovy.

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

Hana Carrier carrierfitness
Copyright carrierfitness/Instagram
Leah Groth
By Leah GrothMar 06, 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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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 shape up by spring? It might be time to incorporate some new, healthy habits into your routine. Hana Carrier is a fitness coach who helps women get into their best shape ever. In a new social media post, she reveals her strategy for losing weight fast. “Here is what I would do to lose 10 pounds before spring break as a transformation specialist for single moms,” she writes.

Get in a Calorie Deficit

“Get in reasonable caloric deficit,” she says. “Everyones deficit is different but if you go too low- you won’t be able to last for too long. Aim for 500-700 less than you maintenance calories,” she says.

Track Every Bite

The next thing you need to do is keep track of the food you are eating. “Track every bite- You would be surprised how many extra calories those bites and licks add up too,” she says.

Add Protein to Every Meal

Third, add protein to every meal. “Aim for 25-50 grams per meal. Protein will help you feel full longer and it will also help you balance those sugar crashes,” she says.

RELATED: This Is Exactly How to Lose Body Fat This Year

Add Veggies Too

She also recommends adding veggies, 2 to 3 times daily. “Veggies are a great way to feel full without racking up the calories,” she says. “Plus they are great for your health.”

Strength Training 3 to 4 Times a Week

“Strength training 3 to 4 times a week, is another key habit. “This won’t help you lose much weight quicky but it will help you build more muscle mass so you can burn more calories daily over time. Plus who does not want to look toned and strong. These workouts don’t need to be an hour long. 30-45 min is enough,” she says.

Walk 8,000 Steps Per Day

Also, get your steps in. “8K steps daily (add weighted vet to your walks when possible)- start moving more. Get a step tracker and aim for 8 K steps daily if possible,” she suggests.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Eat 3 to 4 Times a Day

Make sure to eat enough. She recommends three to four times a day. “You don’t need 6 meals per day. Focus on 3-4 filling meals,” she says.

Meal Prep Twice a Week

Mealing prepping will also help you achieve your goals. She recommends doing it twice a week. “Fail to prep- prep to fail. It is soo much easier when you have the right foods ready,” she says.

Stop Drinking Alcohol

Don’t drink your calories. “Stop drinking alcohol,” she suggests. “Drinking alcohol stops you from losing fat- your body takes time to metabolize the alcohol(24-48 hours) and while your body is metabolizing the alcohol, fat burning stops.”

Hydration

Her last recommends is to hydrate. “Drink 2-3 L of water. It will help you speed up your metabolism but also feel full,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Transformed Her Body in 5 Easy Steps

Breanna Henry breehenryy
Copyright breehenryy/Instagram
Leah Groth
By Leah GrothMar 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling on your weight loss journey? One weight loss warrior shares her effective, step-by-step approach to her impressive transformation. Breanna Henry is a swimwear and activewear founder who lost weight and transformed her body, regularly sharing about how she did it on social media. In a new post, she offers some tips. “How to transform your body in five easy steps,” she writes in the Instagram post.

You Need to Break Your Old Habits

“HOW I FINALLY LOST THE WEIGHT AND KEPT IT OFF!!!” she continues. “Maybe ‘easy’ isn’t the word. It will be difficult to break the old habits you’ve instilled. But they’re simple rules,” she says. “My weight fluctuated for years and I always felt like I had to ‘cut’ or ‘diet.’”

These 5 Changes Helped Her Lose Weight

“Once I made these 5 changes, I’ve been able to lose the weight. Anytime it feels like I’m putting weight on, I evaluate where I’m slipping up with one of these and get back on track and I’m good to go,” she says. “It doesn’t have to be difficult and confusing. Dumb it down and get it done.”

RELATED: This Is Exactly How to Lose Body Fat This Year

Step One: Improve Sleep

The first step is to improve sleep. “Cold temperature at night and sleep in less clothing magnesium before bed. I mask to make it dark. No phone in bed,” she continues. “Charge it in another room. Try to go to bed and wake up around the same times every day. Sunlight in your eyes, first thing in the morning.”

Step Two: Eat Regularly

Her second step has to do with nutrition. “Eat to prevent crazy glucose spikes. Eat greens first, then protein and fats, then carbs. Never eat carbs by themselves. Decrease overall sugar intake,” she says.

Step Three: Eat More Protein

Her third step? Amp up your protein intake. “Eat more protein. Eat as much meat, fish and eggs as you please,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Step Four: Focus Your Diet Around Whole Foods

Step four? Most of your diet should be whole foods like meat, fish, eggs, fruit, and veggies. “Stick to the perimeter of the grocery store where things have to be refrigerated. Foods that don't have ingredient labels,” she says.

Step Five: Exercise

The final step is “balanced training,” she says. “Strength train two to three days a week. Some form of endurance training once a week, 10 to 15,000 steps per day. The remaining of exercise to be lower intensity, Pilates, yoga, something fun outdoors. Occasional HIIT workouts to challenge yourself, but not multiple times per week. Allow time for recovery. Better to train harder on fewer days. Exercise doesn't have to be the gem. It can be pickleball, roller skating, long walks with friends, run club to socialize.”

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