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        5 Tips to Keep Weight Off After GLP-1 Shots
    One MD lifts the lid on what it takes to keep weight off after weight loss drugs.
By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback

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By Leah GrothSep 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
Nutrition & Diet
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        7 Surprising GLP-1 Benefits
    

        Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs
    
One of the biggest problems with weight loss drugs like Ozempic? Many people gain weight after they stop taking them. Dr. Jennifer McCann is a board-certified OB/GYN and Obesity Medicine specializing in complete women's care “that incorporates total wellness including considerations in gynecology, hormonal status, and weight optimization.” In a recent viral video, she shares the top 5 most effective tips to keep weight off after weight loss shots like semaglutide, Ozempic, Mounjaro, and Zepbound. “Learn how to keep weight off and even lose more weight. This video is useful for weight loss from injections and bariatric surgery like gastric bypass and gastric sleeve, as well as for very low-calorie diets,” she writes in the caption.  “One of the most common questions I get is, what's next? How will I keep the weight off now that I've lost it? So in today's video, we're going to go over the top five tips to keep the weight off,” she adds in the clip.
Tip 1: Consume More ProteinTip number one is “protein, protein, protein,” she says. “Protein is what builds your muscle, and your muscle does what? Burn calories. So, if you lose your muscle by not taking in enough protein, then you're actually going not to burn as many calories. So it's very important to get enough protein in your diet to keep your muscle, which will keep or even increase your metabolism so you can take in a few more calories and still keep the weight off.”
Consume One Pound of Protein Per Pound of Lean Body MassShutterstock
So, how much protein do you actually need? “Generally, you need one gram of protein per pound of lean body mass,” says Dr. McCann. “There are many scales widely available now that measure your body composition. And this will tell you how much lean body mass you have. And this is going to be the minimum to keep your muscle. You need to get in a little bit more protein than this if you actually want to increase your muscle. So by keeping or even increasing your muscle mass, you will keep or increase your metabolism, which will be easier to keep the weight off even when you start taking in a few extra calories.”
RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds
Protein Will Also Keep You FullShutterstock
“Not only does protein help with your metabolism, but it also helps control hunger when used as a part of a carb moderation diet and specifically carb with a low glycemic index, which we'll get to a few tips from now,” she says. “So make sure you take in enough protein to keep your muscle.”
Tip 2: Watch Your Fat IntakeShutterstock
But not just any protein will do. It needs to be lean protein, she says. “Tip number two is watch your fat,” she explains. “Unless you're doing ketosis diet, and unless you're in ketosis, you need to watch the amount of fat that you get in your diet. So, if you're in ketosis, you can take in as much fat as you want because you're using that to burn energy. If you're not in ketosis and you're just doing car moderation, that is not the case. If you take in too much fat, you will gain weight.” She notes that women should consume around 35 grams of fat per day and men 55 if trying to lose weight.
Here Are Good and Bad Protein SourcesShutterstock
Peanut butter, whole eggs, a lot of cheese, and even nuts are fatty proteins, she says. “All of these foods are going to have a lot of fat for the protein content. So if you're trying to get in a hundred grams of protein a day, you don't need foods that have a one-to-one ratio, protein to fat.” Instead, “some healthy alternatives that have a lot of protein and not as much fat” are beef jerky, “which is very low fat with high protein,” fish like salmon, “packed full of omega,” protein shake supplements, “especially with a whey protein,” and Greek yogurt, which she calls “a magic food.”
Tip 3: Watch Your CarbsShutterstock
Tip number three: watch your carbs. “If you can't adhere to the ketosis diet, then just try carb moderation or carb restriction to where you're still keeping an eye on the carbs that you eat, but you're not in ketosis,” she recommends. “This is necessary to help you keep the weight off.”
RELATED:I Tried the 75 Soft Challenge and Here's What Happened
Pay Attention to the Glycemic IndexShutterstock
“Specifically, you wanna do the low glycemic carbs” and pay attention to the glycemic index, “a value used to measure how much a specific food raises your blood sugar,” she says. “The higher glycemic index that a carb has, the more it will increase your blood sugar, which an hour and a half to two hours later will eventually make you hungry.”
Stick to Low Glycemic CarbsShutterstock
“A low glycemic index carb is what you're looking for, and the glycemic index can be found on multiple different websites,” she says. “Generally, you don't wanna take in more carbs than protein during the day. So if you need a hundred grams of protein to keep your lean body mass to keep your muscle, don't take in more than a hundred grams of carbs.”
Tip 4: Watch Your Sugar IntakeShutterstock
Tip number four is to watch your sugar intake. “This is very important, so just go ahead and stop all the sugary drinks,” she says. “One can of soda a day for a year will make you gain 15 pounds, so just stopping the sodas, which I know is easy to say and sometimes hard to do, will help you keep the weight off.” Sugary drinks will also make you hungry, “so in order to help curb your hunger and keep the weight off, you have to stop, especially the sugar drinks, especially sodas.” A great alternative? Coffee with some skim milk. “You're getting your protein,” she points out. “Sip on it for a few hours. It will help curb your hunger.”
RELATED:6 Ways to Outsmart Your Fat Cells and Shed Pounds
Tip 5: ExerciseShutterstock
Tip number five is exercise. “Unfortunately, there's just no getting you around this one. Exercise is important to keep or increase your muscle, and we've already been over the fact that muscle is what keeps or increases your metabolism, and that's how you're going to keep the weight off when you take in more calories.” She does note that you don’t have to spend an hour at the gym every day. “If you're just starting out again, 20 minutes. There's a reason why HIIT classes are so popular: you can get into that fat-burning exercise in less time. So a HIIT class, 20 minutes on your elliptical at home,” she continues. “It will increase your muscle, which will help with your metabolism. If you have physical limitations, you may need to see a specialist to help you know what exercises you can do to build your muscle so you can keep the weight off.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
proteinsupplementssustainable weight losshiitweight losscarbsozempic

        
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Nutrition & Diet
        5 Expert Tips to Keep Weight Off After Ozempic
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackFeb 11, 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 
You've done the hard work. You've taken the weight loss shots – whether it's semaglutide, Ozempic, or Mounjaro – and achieved your weight loss goals. But now comes the crucial part: keeping those pounds off for good. If you're wondering "what's next?" after your weight loss journey, you're not alone.
Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years. With her expertise in complete women's care, hormonal health, and weight management, she offers proven strategies to maintain your success. Read on to discover five essential tips that will help you maintain your weight loss achievements and embrace a healthier lifestyle.

                Prioritize Protein for Muscle Maintenance
            
        " Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Choose Your Protein Sources Wisely
            
        ShutterstockNot all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

                Smart Protein Alternatives
            
        Shutterstock"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:
Beef jerky for high protein with low fat
Fish, especially salmon, rich in omega-3s
Whey protein supplements
Fat-free Greek yogurt.

                Monitor Your Carbohydrate Intake
            
        ShutterstockWhile you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.
RELATED:20 Possible Ozempic Side Effects

                Understanding the Glycemic Index
            
        Shutterstock
The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

                Eliminate Sugar, Especially in Drinks
            
        Shutterstock"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:
Sodas
Slushies
Sweetened coffee drinks
Any sugar-heavy beverages
Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

                Exercise: The Non-Negotiable Factor[
            
        ShutterstockExercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Making Exercise Work for You
            
        ShutterstockIf you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

                Creating Sustainable Habits
            
        ShutterstockSuccess in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:
Consistently choosing lean proteins
Monitoring carbohydrate intake
Avoiding sugary drinks
Maintaining regular exercise
Making adjustments based on your body's response.
RELATED:20 Things to Avoid While on Ozempic

                Monitoring and Adjusting
            
        Shutterstock
Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.
Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet
        5 Tips to Keep Weight Off After GLP-1 Shots
    
        Shutterstock
    
By Leah GrothSep 23, 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.
One of the biggest problems with weight loss drugs like Ozempic? Many people gain weight after they stop taking them. Dr. Jennifer McCann is a board-certified OB/GYN and Obesity Medicine specializing in complete women's care “that incorporates total wellness including considerations in gynecology, hormonal status, and weight optimization.” In a recent viral video, she shares the top 5 most effective tips to keep weight off after weight loss shots like semaglutide, Ozempic, Mounjaro, and Zepbound. “Learn how to keep weight off and even lose more weight. This video is useful for weight loss from injections and bariatric surgery like gastric bypass and gastric sleeve, as well as for very low-calorie diets,” she writes in the caption.  “One of the most common questions I get is, what's next? How will I keep the weight off now that I've lost it? So in today's video, we're going to go over the top five tips to keep the weight off,” she adds in the clip.
Tip 1: Consume More ProteinTip number one is “protein, protein, protein,” she says. “Protein is what builds your muscle, and your muscle does what? Burn calories. So, if you lose your muscle by not taking in enough protein, then you're actually going not to burn as many calories. So it's very important to get enough protein in your diet to keep your muscle, which will keep or even increase your metabolism so you can take in a few more calories and still keep the weight off.”
Consume One Pound of Protein Per Pound of Lean Body MassShutterstock
So, how much protein do you actually need? “Generally, you need one gram of protein per pound of lean body mass,” says Dr. McCann. “There are many scales widely available now that measure your body composition. And this will tell you how much lean body mass you have. And this is going to be the minimum to keep your muscle. You need to get in a little bit more protein than this if you actually want to increase your muscle. So by keeping or even increasing your muscle mass, you will keep or increase your metabolism, which will be easier to keep the weight off even when you start taking in a few extra calories.”
RELATED:10 Foods That I Will Never Eat Again After Losing 120 Pounds
Protein Will Also Keep You FullShutterstock
“Not only does protein help with your metabolism, but it also helps control hunger when used as a part of a carb moderation diet and specifically carb with a low glycemic index, which we'll get to a few tips from now,” she says. “So make sure you take in enough protein to keep your muscle.”
Tip 2: Watch Your Fat IntakeShutterstock
But not just any protein will do. It needs to be lean protein, she says. “Tip number two is watch your fat,” she explains. “Unless you're doing ketosis diet, and unless you're in ketosis, you need to watch the amount of fat that you get in your diet. So, if you're in ketosis, you can take in as much fat as you want because you're using that to burn energy. If you're not in ketosis and you're just doing car moderation, that is not the case. If you take in too much fat, you will gain weight.” She notes that women should consume around 35 grams of fat per day and men 55 if trying to lose weight.
Here Are Good and Bad Protein SourcesShutterstock
Peanut butter, whole eggs, a lot of cheese, and even nuts are fatty proteins, she says. “All of these foods are going to have a lot of fat for the protein content. So if you're trying to get in a hundred grams of protein a day, you don't need foods that have a one-to-one ratio, protein to fat.” Instead, “some healthy alternatives that have a lot of protein and not as much fat” are beef jerky, “which is very low fat with high protein,” fish like salmon, “packed full of omega,” protein shake supplements, “especially with a whey protein,” and Greek yogurt, which she calls “a magic food.”
Tip 3: Watch Your CarbsShutterstock
Tip number three: watch your carbs. “If you can't adhere to the ketosis diet, then just try carb moderation or carb restriction to where you're still keeping an eye on the carbs that you eat, but you're not in ketosis,” she recommends. “This is necessary to help you keep the weight off.”
RELATED:I Tried the 75 Soft Challenge and Here's What Happened
Pay Attention to the Glycemic IndexShutterstock
“Specifically, you wanna do the low glycemic carbs” and pay attention to the glycemic index, “a value used to measure how much a specific food raises your blood sugar,” she says. “The higher glycemic index that a carb has, the more it will increase your blood sugar, which an hour and a half to two hours later will eventually make you hungry.”
Stick to Low Glycemic CarbsShutterstock
“A low glycemic index carb is what you're looking for, and the glycemic index can be found on multiple different websites,” she says. “Generally, you don't wanna take in more carbs than protein during the day. So if you need a hundred grams of protein to keep your lean body mass to keep your muscle, don't take in more than a hundred grams of carbs.”
Tip 4: Watch Your Sugar IntakeShutterstock
Tip number four is to watch your sugar intake. “This is very important, so just go ahead and stop all the sugary drinks,” she says. “One can of soda a day for a year will make you gain 15 pounds, so just stopping the sodas, which I know is easy to say and sometimes hard to do, will help you keep the weight off.” Sugary drinks will also make you hungry, “so in order to help curb your hunger and keep the weight off, you have to stop, especially the sugar drinks, especially sodas.” A great alternative? Coffee with some skim milk. “You're getting your protein,” she points out. “Sip on it for a few hours. It will help curb your hunger.”
RELATED:6 Ways to Outsmart Your Fat Cells and Shed Pounds
Tip 5: ExerciseShutterstock
Tip number five is exercise. “Unfortunately, there's just no getting you around this one. Exercise is important to keep or increase your muscle, and we've already been over the fact that muscle is what keeps or increases your metabolism, and that's how you're going to keep the weight off when you take in more calories.” She does note that you don’t have to spend an hour at the gym every day. “If you're just starting out again, 20 minutes. There's a reason why HIIT classes are so popular: you can get into that fat-burning exercise in less time. So a HIIT class, 20 minutes on your elliptical at home,” she continues. “It will increase your muscle, which will help with your metabolism. If you have physical limitations, you may need to see a specialist to help you know what exercises you can do to build your muscle so you can keep the weight off.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
    
By Antoni Adamrovich, msn, ba, aprn, fnp-cJul 18, 2024
Antoni Adamrovich, msn, ba, aprn, fnp-c
Title/Education: MSN, BA, APRN, FNP-C, is the Chief of Medicine and Co-Founder of  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.
I’m Antoni Adamrovich, and I’m a nurse practitioner. I’ve been working around weight loss, hormones, and peptides for over a decade. Prior to becoming a nurse practitioner, I earned a Bachelor’s Degree in biology and took as many exercise and nutrition classes as possible. In the last decade, I have been fortunate to be able to pass this information along and help thousands of people transform their bodies through improving diet, increasing activity, decreasing deconstructive activities, correcting hormones, and utilizing safe weight loss supplements and medications.
So naturally, patients are asking me a lot about weight loss drugs.
And I'll tell you what I tell them: Substantial weight loss that is long-lasting can only occur through safe and incremental weight loss. It must be accompanied by a nutritious and balanced diet, monitored intake, and physical activity. If there is an underlying medical condition or patients take longer to respond to diet and activity, I may utilize a supplement or medication to augment the process.
Some of the more promising weight loss medications to recently hit the scene are the glucagon-like peptides GLP-1. They are not without risk, similar to all medications, but for weight loss medications, they are not only fantastic for safe weight loss, but the downstream benefits are incredible. To echo my aforementioned statements as they apply to overall health, a balanced diet, daily physical activity plus sunlight, balanced stress, and adequate sleep cannot be overemphasized for overall positive health.
What is the Role of Ozempic and GLP-1 Medications in Weight Loss? 
Shutterstock
Think of it like this: We have glucagon-like peptides (GLP-1’s) already in our body. These medications aim to mimic the ingestion of food or recreate those same hunger hormones that are produced when we actually consume food. These hormones are like text messages to various parts of our body that can receive them. They help to tell the body the location of food in the intestines. When the brain receives these messages that there is food in the intestines, it will signal to reduce consumption which will lead to a decrease in wanting to eat and feelings of fullness. When the pancreas receives these messages it will stimulate more insulin to help with incoming food and reduce glucagon, so put less glucose into the bloodstream. Besides the brain and pancreas, they also work at other sites, including the cardiovascular system, kidneys, bones, muscle tissue, reproductive system, and the liver.
How to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Shutterstock
Some common challenges people face in maintaining weight loss after stopping GLP’s include rebound weight gain, maintaining similar calorie consumption to what patients were consuming while on GLP’s, increased inflammation, psychological issues with gaining any weight or “phantom weight.” Here are 12 steps to maintaining weight loss.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Tip 1: Aim For A Slight Overachievement In Weight Loss
Shutterstock
Try to lose 10% more weight than your goal to account for some slight rebound weight gain.
Tip 2: Leverage Technology For Nutritional Tracking
Shutterstock
Use an app such as Cronometer or MyFitnessPal to track macronutrients and micronutrients on and off of GLP’s medications. It is important to ensure patients are consuming the correct foods as well as similar calories to what they were while on GLP’s to maintain their post-GLP weight.
Related: Benchmark Your Progress with Our Lean Body Mass Calculator
Tip 3: Maintain Heart-Rate Elevating Activities
Shutterstock
Continue daily activities preferably something that increases the heart rate.
RELATED:20 Possible Ozempic Side Effects
Tip 4: Prioritize Hydration
Shutterstock
Continue to adequately hydrate about 3.7L (15.5 cups) daily for men and 2.7L (11.5 cups) daily for women.
Tip 5: Avoid Unhealthy Food Choices
Shutterstock
Continue avoiding processed foods, foods high in sugar, and high in trans fats.
Related: I Lost 160 Pounds Eating These High-Protein Snacks
Tip 6: Limit Smoking And Alcohol
Shutterstock
Continue avoiding smoking and excess alcohol consumption.
Tip 7: Explore Hunger-Reducing Supplements
Shutterstock
Consider adding supplements that help with reducing hunger like rauwolscine or yohimbine (may not be a good option for patients with a history of anxiety or cardiac issues).
Tip 8: Stimulate Endogenous GLP-1 Production  
Shutterstock
Consider supplements or foods that stimulate our endogenous GLP-1 production. These include green tea, maca, yerba mate (EGCG), berberine, resveratrol, tart cherry, hesperetin, kale, and rosemary.
Tip 9: Reduce Stress
Shutterstock
Reduce stress (meditate, pray, do yoga, read books, walk in nature).
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Tip 10: Ensure Adequate Sleep
Shutterstock
Continue getting 6-8 hours of sleep daily (stop hydrating 3-4 hours before bed, stop caffeine consumption 4-6 hours before bed; people sensitive to stimulants may need to stop earlier).
Tip 11: Get Daily Sunlight Or Vitamin D
Shutterstock
Try to get daily sunlight or supplement with Vitamin D.
Tip 12: Focus On Gut Health
Shutterstock
Focus on gut health, consuming fermented foods as well as foods high in insoluble fiber. Consider a good probiotic and focus on foods that will fulfill our micronutrient needs (Vit C, B, A, zinc, magnesium, selenium).
Related: Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks
Final Word from the Nurse Practitioner
Shutterstock
Weight loss is a marathon, not a sprint. Fast weight loss is not sustainable or healthy for our bodies. Do not get discouraged if the weight loss is slow, you already took the hardest step and that is committing to becoming healthier. Our bodies are evolutionarily designed to preserve calories and energy, as cavemen and women did not know when their next meal would happen, so weight loss is inherently difficult. Never stop loving your body, inside and out, even if it does not look or feel exactly how you want it to. You have the power to change. Continue trying to become incrementally healthier every day so that longevity is also met with quality of life. Know that we also possess the power to help others to healthier living through our own journeys.
💪🔥Body Booster: Try to lose 10% more weight than your goal to account for some slight rebound weight gain. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Antoni Adamrovich is the Chief of Medicine and Co-Founder of Tb2.Health
Nutrition & Diet
        Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds
    
Copyright Dr. Dan | Obesity Expert/YouTube
By Christopher RobackNov 19, 2024
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.
If you're taking Wegovy or Ozempic but not seeing the results you want, these expert tips could be the game-changer you need. "If losing weight was just about finding the perfect diet plan or exercise routine, well, you wouldn't be here," says Dr. Dan, a pharmacist and obesity management expert. Through his popular YouTube channel, he's helped thousands optimize their GLP-1 medication results by combining medical expertise with practical lifestyle strategies. Read on to discover how to make your medication work harder for lasting weight loss success.
Understanding GLP-1 MedicationsLet's start with some information about GLP-1 medications like Ozempic and Wegovy. Dr. Sue Decotiis, MD, a weight-loss doctor in NYC, explains, "They enhance the release and action of insulin throughout the body, which helps with fat loss." These medications work in multiple ways: they suppress appetite through receptors in the gut and brain, reset your body's fat-holding rate, and improve insulin function. Dr. Decotiis notes, "When insulin works well, you can burn fat; when it doesn't, you gain weight." Additionally, these medications help regulate hormones that may have changed due to aging or stress.
Your Primal Brain and The Weight Loss Challenge
See on Instagram
"We are dealing with an inconsolable child that is your irrational, emotional, and hedonistic primal brain," Dr. Dan reveals. "It fundamentally doesn't want you to lose weight. It doesn't want you to cut out the sweet, and it really doesn't want you to become more active." While medications can help "cage or put up a fence for our primal brain," maintaining good lifestyle practices is crucial to prevent weight regain.
Prioritize Protein to Preserve Muscle MassShutterstock
"Protein is absolutely essential for everybody, but particularly for individuals on GLP-1 medications," says Dr. Dan. He emphasizes aiming for 30 grams of protein at meals and 20 grams at snacks. "Not only does protein help to keep us fuller for longer so we consume less food, but if your body needs carbs or fats, it can take protein and convert it into those two macronutrients." Start early in the day and increase intake gradually. Consider both animal proteins (chicken, beef, eggs) and plant-based options (tofu, lentils).
RELATED:20 Possible Ozempic Side Effects
Create Consistent Meal Times to Manage HungerShutterstock
"You see, 30,000 years ago, when we were living in caves, we didn't have any predictability in our lives," Dr. Dan explains. "Our primal brain is used to being in that world. But really what it wants is that predictability." By establishing regular meal times, you can better manage hunger and avoid making poor food choices when "hangry." The key is creating a routine your body can rely on. "Aim for being predictable and boring," he advises.
Don't Cut Calories Too LowShutterstock
"When you drastically cut your calories, you really piss your primal brain off," Dr. Dan warns. He describes the familiar cycle: "Spending an entire week on a diet starving themselves, white-knuckling it until Friday, and then Friday comes, and we start to ease up." This pattern leads to weekend binges and Monday restarts. Instead of aiming for 1,200 calories, which he says "is already too low," calculate your appropriate intake for sustainable weight loss.
Focus on Fiber for Fullness and HealthShutterstock
"Fiber is really the unsung hero," Dr. Dan shares. "Not only can it keep us fuller for longer, which when paired with the GLP-1 medications is a great little tool, but fiber through fruits and veggies provide us with a lot of micronutrients." He recommends at least 25 grams daily through foods and supplements like Metamucil. "Plus, fiber can help you manage any side effects from a GI perspective that you might experience with the GLP-1s."
Make Exercise Work for YouShutterstock/PeopleImages.com - Yuri A
"Exercise is pretty hard to go wrong with," Dr. Dan notes, but many people overcomplicate it. "People tend to get caught up in the all or nothing in that if I can't do something for at least an hour, there's no point in doing it." He particularly advocates for resistance training: "It allows you to have a way to quickly see results beyond what the scale might be telling you." Start small with hand weights during walks or basic strength exercises. "You're not going to magically turn into a bodybuilder overnight. What's going to happen is you're going to get stronger, you're going to feel better, and you're going to feel more confident."
RELATED:What Happens to Your Body When You Stop Taking Ozempic
The Power of ConsistencyShutterstock
"Consistency might be the most important factor because, without consistency, everything else that I've already talked about is pretty much useless," Dr. Dan emphasizes. He compares it to investing: "We're doing a small action every single day consistently until it builds and builds and builds and eventually compounds to give us our big fat outcome." Don't overcomplicate your routine; focus on showing up every day. "The more consistent that you are, the faster the results are going to be."
The Science of Satiety and SuccessShutterstock
Understanding how these medications affect your appetite can help you optimize their benefits. "Weight loss drugs have a tremendous effect on satiety, shutting down appetite so the patient feels full after eating much less food," Dr. Decotiis explains. This biological change makes it easier to follow Dr. Dan's recommendations for consistent meal timing and appropriate calorie intake. However, it's important to note that these changes may be temporary without proper habits in place. Research shows that after discontinuing medication, many people regain significant weight – one study found participants regained two-thirds of their weight loss within a year of stopping the medication.
Mental and Physical BenefitsShutterstock
The journey with GLP-1 medications often brings benefits beyond weight loss. "When people lose weight, they have better self-esteem, and they feel more confident in their own skin," Dr. Decotiis shares. Some patients experience improved focus and reduced anxiety. These positive changes, combined with the physical improvements from following Dr. Dan's exercise and nutrition recommendations, create a comprehensive approach to better health.
RELATED:20 Things to Avoid While on Ozempic
Making the Most of Your MedicationShutterstock
For optimal results, medical guidelines recommend using GLP-1 medications "along with an individualized low-calorie, low-fat diet and exercise program." By following Dr. Dan's strategies while maintaining consistent medication use, you're setting yourself up for the best possible outcomes. Remember, these medications are powerful tools, but they work best when combined with sustainable lifestyle changes that you can maintain long-term. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        She Lost 80 Lbs on a GLP-1 by Doing 5 Things
    
        Copyright jasminesglp1life/Instagram
    
By Leah GrothMar 04, 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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                       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 maximize your results on Ozempic? One weight loss warrior on a Mounjaro/Tirzepatide/Zepbound journey has some tips on how to do that. Jasmine Martin has lost over 80 pounds on a weight loss drug, but not just from injections. In a new post, she reveals the other habits that have been helpful on her journey. “5 things I did to lose over 80 lbs on GLP-1 (and NO, it’s not just about taking a shot!),” she writes. “Here’s what REALLY worked for me.”

                A Clean, Low-Sugar Diet
            
        ShutterstockThe first that worked for her? “Sticking to a clean, low-sugar diet,” she writes. “I also really was able to cut out snacking and cut down on portions with the help of a GLP-1.”
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Moving Daily
            
        Shutterstock/Pavel_Kostenko“Prioritizing movement every day,” is another one of her to-to habits, “even if it’s taking the stairs instead of the elevator,” she says. “At one point I was walking to the third floor at work every time I had to pee, just for the exercise!”

                Staying Consistent with Protein and Vitamins
            
        ​Replenish Stress-Depleted VitaminsShutterstockAnother thing that helped her? “Staying consistent with my vitamin and protein intake,” she writes. “Prioritize protein! It’ll keep you full longer and help with muscle retention.”

                Hydration
            
        ​HydrateShutterstockHydration is another key habit, which involves “drinking more water than I ever thought possible,” she says. “I fill up a Stanley size cup about 3-5 times a day!”
RELATED:20 Possible Ozempic Side Effects

                Trusting the Process
            
        ​Maintain Long-Term SuccessShutterstockHer final habit? Sticking to the plan. “Staying patient and trusting the process even when I was discouraged,” she says, adding that “it’s all about mindset!”

                There Were Also a Lot of Things She Didn’t Expect to Happen
            
        ​Beyond Weight Loss: Understanding GLP-1 BenefitsShutterstockIn another post, she reveals a few things she “didn’t expect” when she went on a GLP-1 for weight loss. “If I could go back to the beginning of my GLP-1 journey, I’d tell myself to keep things slow, be patient, and embrace the process. It’s not about rushing to see results; it’s about building sustainable habits for the future.”

                She Didn’t Expect to Be So Motivated
            
        ​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstockThe first thing she didn’t expect was the motivation she was given by going on a GLP-1. “That weightloss success would bring the most motivation I’ve ever had to keep pushing limits with my fitness,” she explains.

                That It Would Be Easier to Stick to a Healthy Diet
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockAnother thing she didn’t expect? “How much easier sticking to a balanced diet would be,” she writes. “I didn’t even realize what normal was, before I experienced ‘normal’ on a GLP-1.”

                The Confidence She Got
            
        ​And, How Many Pounds Per Week You Can DropShutterstockAnother thing she didn’t expect was how confident losing weight would make her. “The confidence I’d have to help others on the same journey,” she says.

                That It Would Fix Other Health Issues
            
        ShutterstockShe was also surprised that due to going on a GLP-1 and losing weight, other health problems were fixed. “That it would fix a multitude of health issues, outside of obesity - inflammation, IBS, minimize joint pain, improve my mental health,” she says.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                It’s a Journey, Not a Destination
            
        Mistake 1: Stopping Too QuicklyShutterstockThe final revelation she had? “It’s a journey, not a destination. No one tells you how much you’ll change in ways that go far beyond just losing weight,” she writes. “You may end up reaching your goal weight, but you’ll never reach a final destination, because your personal health & fitness is always evolving. Once you realize you’re capable of being healthy again, you’ll move the goal post multiple times - and that’s the best part of the entire journey.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        5 Natural Ozempic Alternatives That Torch Fat
    
        Copyright Ben Bikman PhD/YouTube
    
By Christopher RobackMar 27, 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.
Struggling with stubborn fat that just won't budge? Before turning to expensive GLP-1 medications like Ozempic, you might want to consider natural alternatives. Dr. Benjamin Bikman, a prominent metabolic scientist and professor at Brigham Young University, has uncovered powerful natural methods to boost your body's own GLP-1 production—the same hormone targeted by popular weight loss drugs. With a Ph.D. in bioenergetics and extensive research on metabolic disorders including obesity and diabetes, Dr. Bikman offers science-backed strategies that could help you burn fat without the concerning side effects of medications. Discover these five natural fat-torching alternatives and take control of your metabolism today.

                What's This GLP-1 Thing Anyway?
            
        GLP-1 (glucagon-like peptide 1) is a gut hormone released by the small intestine when you eat, Dr. Bikman explains. This remarkable hormone plays several crucial roles in fat burning and weight management.
"One of the primary functions of GLP-1 is the ability to inhibit glucagon secretion," Dr. Bikman notes in his video. By suppressing glucagon (insulin's opposite), GLP-1 helps lower glucose production in the liver and stabilizes blood sugar—a key factor in fat metabolism. 
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                How It Helps You Eat Less
            
        ​These Were Game ChangersShutterstockAnother fat-fighting benefit is that GLP-1 delays stomach emptying. "By slowing down how quickly food is leaving the stomach, GLP-1 can prolong a feeling of fullness, reducing overall food intake," says Dr. Bikman. This natural appetite control helps you eat less without constant hunger.
Perhaps most importantly, Dr. Bikman points out that GLP-1 "activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, further reducing hunger and reducing the risk of overeating." This brain-gut connection is why GLP-1 has become such a target for weight loss interventions.

                Why Some People Always Feel Hungry
            
        ShutterstockResearch shows that obese individuals often have impaired GLP-1 responses. Dr. Bikman cites a study by Ranganath and colleagues demonstrating that "post-meal GLP-1 secretion in response to carbohydrate consumption was significantly down in individuals with obesity compared to those who are lean."
This difference is substantial. "When the groups ate carbohydrate, the lean group had a GLP-1 response that was about three to four times higher than that seen in the obese group," Dr. Bikman emphasizes. This reduced satiety signal may explain why some people struggle with portion control and constant hunger.

                The Dark Side of Ozempic
            
        ​GLP-1s Signal to the Brain You Are FullShutterstockWhile drugs like semaglutide (Ozempic, Wegovy) can increase GLP-1 action, Dr. Bikman warns of concerning side effects. "The use of semaglutide resulted in 40% of the weight lost coming from fat-free mass, or lean mass," he cautions. This loss of muscle and bone can be difficult to recover from, especially with age.
RELATED:20 Possible Ozempic Side Effects

                Mental Health Risks You Should Know
            
        Mental health impacts represent another serious concern. Research shows "the risk of depression goes up almost 200%, and the risk of suicidal behavior and anxiety goes up by a little over 100%," according to Dr. Bikman.

                When the Medication Stops Working
            
        ShutterstockFurthermore, patients often experience a return of sweet cravings after about two years, with studies showing that "at about two years, it had returned totally to normal." This coincides with when 70% of people discontinue the medication.
These concerns make natural approaches to boosting GLP-1 particularly appealing for sustainable fat loss. Read on to learn five natural alternatives to Ozempic that boost fat burning.

                1. Yerba Mate: Your New Morning Drink
            
        Shutterstock
Dr. Bikman's own laboratory research demonstrates that yerba mate tea significantly increases GLP-1 levels. "It was an increase of about 40 to 50 percent," he reports.
The magic behind yerba mate's effectiveness lies in its compounds. "Ferulic acid alone had a modest effect on stimulating GLP-1 from the L-cells, but that its microbial metabolite, dihydroferulic acid, increased GLP-1 significantly," Dr. Bikman explains. When this metabolite was tested directly, it increased GLP-1 "three or four times."

                Bonus: It Fights Sweet Cravings Too
            
        ​1. Yerba Mate: Your New Morning DrinkShutterstockBeyond GLP-1 stimulation, yerba mate contains bitter compounds that further promote satiety and reduce sweet cravings, offering a "one-two punch" for fat loss.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                2. Allulose: The Sweet Secret
            
        Shutterstock
This rare sugar provides sweetness without the metabolic downsides of regular sugar. Dr. Bikman's research found "a significant increase in GLP-1 levels with allulose consumption. And in fact, it was quite a rapid effect."

                Satisfy Your Sweet Tooth Without Guilt
            
        ShutterstockUnlike traditional sugars, "allulose does not spike blood glucose or insulin, but instead actually acts in a way to really promote some appetite suppression," Dr. Bikman explains. This makes it an ideal alternative to sugar for those trying to lose fat while satisfying sweet cravings.

                Blood Sugar Benefits Too
            
        Shutterstock
Allulose's ability to boost GLP-1 also helps regulate blood glucose by inhibiting glucagon, making it particularly beneficial for metabolic health beyond just weight management.
RELATED:20 Things to Avoid While on Ozempic

                3. Low-Carb Eating: A Simple Switch
            
        ShutterstockResearch demonstrates that a low-carb approach naturally enhances GLP-1 production. Dr. Bikman cites a study by Hall and colleagues showing that "those that were adhering to the low-carb diet had a significantly higher GLP-1 level" even in a fasted state.

                Three Times More Satiety Power
            
        ShutterstockEven more impressive, "the low-carbohydrate meal elicited an increase in GLP-1 that was about three or four times higher than the same number of calories, but that found in the low-fat meal," Dr. Bikman reports.
Based on this evidence, he recommends we "control the carbs while prioritizing protein and not fearing fat" to naturally enhance GLP-1 production and facilitate fat burning.

                4. Collagen: Not Just For Skin
            
        ShutterstockWhile most people take collagen for skin and joint health, it offers significant metabolic benefits as well. "Collagen peptides have also been shown to increase GLP-1 secretion," says Dr. Bikman.

                Double Benefit You Didn't Know About
            
        ​Collagen ProteinShutterstockIn animal studies, researchers found that collagen peptides "increased blood glucose metabolism and blood glucose control and improved insulin sensitivity," benefits that appear to be mediated through increased GLP-1 production.
This finding suggests collagen supplementation provides dual benefits for both tissue health and fat burning through enhanced GLP-1 signaling, making it "one of the unappreciated aspects of collagen."

                5. Better Sleep: The Easiest Fix
            
        ShutterstockSleep quality significantly impacts GLP-1 function and fat metabolism. "Poor sleep has been associated with impaired GLP-1 responses and impaired hunger," Dr. Bikman warns.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

                Break The Late-Night Snacking Cycle
            
        What Happens to Your Body When You Stop Eating SnacksShutterstockThe mechanism is clear: "A bad night of sleep actually blunts your GLP-1 levels, which can result in a reduced satiety signal, in other words, greater hunger." This increased hunger leads to more snacking and cravings, potentially creating a vicious cycle of poor eating and disrupted sleep.
By prioritizing quality sleep, you can maintain optimal GLP-1 levels and support your body's natural fat-burning processes without additional interventions.

                The Natural Approach Wins Long-Term
            
        ​You Eat Out Too MuchShutterstockWhile GLP-1 medications like Ozempic can be effective for weight loss, Dr. Bikman emphasizes that natural alternatives offer "a safer, yes, more subtle, but more sustainable strategy for maintaining metabolic health and helping GLP-1 work for you."

                Your Action Plan Starts Now
            
        Shutterstock
By incorporating yerba mate, allulose, a low-carbohydrate diet, collagen peptides, and quality sleep into your routine, you can naturally enhance your body's GLP-1 production. These five strategies provide practical, science-backed alternatives to expensive medications for those seeking sustainable fat loss without concerning side effects.
As Dr. Bikman concludes, these natural methods offer hope especially for those who "may be getting a blunted GLP-1 response to what they're eating," helping them regain control over appetite, metabolism, and ultimately, their weight. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        He Dropped 135 Pounds 10 Easy Hacks
    
        I Lost 135 Pounds by Eating More and Walking
    
        Copyright Alex Solomin/YouTube
    
By Christopher RobackMar 27, 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.
Have you ever felt frustrated watching the scale refuse to budge despite your best efforts? You're not alone. Alex Solomin, a Weight Loss & Fitness Coach with 173K YouTube subscribers, struggled for years before finally discovering what actually works. After making countless mistakes that stretched his weight loss journey to over four years, he finally cracked the code that helped him shed 135 pounds and keep it off. These are the exact strategies Alex still uses daily to manage his appetite and maintain his results. Had he known these simple hacks earlier, he could have reached his goals in half the time. Here are the game-changing tips that transformed his body and can do the same for you.

                1. Prioritize Protein for Lasting Fullness
            
        Protein is your secret weapon for weight loss. "Protein is the most satiating macronutrient, which means that if you eat more protein, you're going to be much more fuller for a much longer period of time," Alex explains in his video. When hunger management is your biggest challenge, protein makes the entire process significantly easier.
But not all protein is created equal. "When you're looking at salmon, for example, salmon is absolutely healthy. It's great. However, it's very high in calories because it's high in fat," Alex warns. Be mindful of fat content when selecting protein sources - choose 96-4% ground beef instead of 80-20% to save significant calories while eating the same amount of food.

                2. Always Chew Your Protein Instead of Drinking It
            
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
While protein shakes are convenient, solid protein keeps you fuller much longer. "If you're trying to pick a protein shake and you have an option between a protein shake and a chicken breast, the chicken breast is a lot better choice because you have to chew it," Alex recommends. "It will digest over a longer period of time. And in that same regard, it's going to keep you fuller for a much longer period of time."
Processed protein digests faster because it's already partially broken down. Whole protein sources require more digestion time, keeping hunger at bay much longer.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                3. Replace Empty Carbs With Volume-Packed Fruits and Vegetables
            
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
" Carbs to me are the easiest food to overconsume calories on," Alex admits. Potato chips, sweets, cookies, and ice cream seem designed to make us overeat without realizing it.
The solution? "I would highly recommend to get most or all of your carbs from fruits and vegetables," Alex suggests. "The biggest reason why you want to choose fruits and vegetables is because of volume eating." The fiber in fruits and vegetables not only keeps you fuller longer but makes it nearly impossible to overconsume calories.
"I can blink and have 500 calories in a little bit of ice cream or cookies. Whereas if I told myself, or I still tell myself to this day that most of my carbs will be coming from fruits and vegetables... I end up getting filled up much quicker and not going over my calories quite as easily," Alex shares.

                4. Push Dinner Closer to Bedtime to Eliminate Night Cravings
            
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One of Alex's most unconventional yet effective tips tackles the notorious late-night eating window. "Maybe my dinner ends at 6 PM and I go to sleep at 11 PM. That's five hours of time. That's a five-hour window of opportunity to get hungry and start snacking," he explains.
The hack? "Have your dinner a bit closer to bedtime and don't be scared of having dinner after 7 PM after 8 PM," Alex advises. This simple timing adjustment can cut your snacking window in half, dramatically reducing opportunities for mindless eating.

                5. Make Your Final Meal a Protein-Packed Salad
            
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
For maximum effectiveness against late-night cravings, combine the dinner timing hack with strategic meal composition. "Make your dinner a giant salad, make it a giant salad with protein," Alex recommends. "This giant salad is going to be very, very voluminous. It's going to be filled with tons of volume of food, is going to be filled with a lot of fiber as well as slow digesting protein."
This powerful combination "will help you almost eliminate late night cravings," according to Alex. Just watch out for high-calorie dressings that can double your meal's calories.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                6. Switch to Zero-Calorie Sauces and Seasonings
            
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A post shared by Alex Solomin | Weight Loss & Fitness Coach (@alex.solomin)
Condiments can silently sabotage your progress. "When you're not mindful of your sauces, your dips, your seasonings, your oils, and you apply them into your current nutrition, you will effectively make weight loss more difficult because you will be filling up your nutrition with calories that do not fill you up," Alex warns.
Look for sugar-free, fat-free, or low-calorie alternatives. "There's G-Hugues. There's also Heinz sugar-free ketchup. There's balsamic vinegar. There is also zero calorie dressings and sauces," Alex suggests. These can save hundreds of calories while making healthy food taste better.

                7. Stock Up on Dry Seasonings for Flavor Variety
            
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Eating the same foods repeatedly can lead to diet fatigue and eventual abandonment. Alex's solution? "Stock up on as many different kinds of dry seasonings as possible," he advises. Brands like McCormick and Mrs. Dash offer zero-calorie options that can completely transform basic foods.
"You can make your eggs taste different. You can make your chicken taste different. And it will just make your regular food, again, taste a lot better," Alex explains. This simple hack keeps your taste buds entertained without adding calories.

                8. Bring Your Own Food to Work Every Day
            
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This overlooked habit might be the most powerful of all. "I can't even describe to you how important this is and how often overlooked this simple habit is," Alex emphasizes. "If you make it a goal to leave your house and just bring food with you and make it a goal to only eat the food that you bring with you at work, you will lose weight a lot easier."
Without prepared food, you'll likely resort to cafeteria meals, vending machines, drive-throughs, or restaurant meals - all giving you less control over ingredients and calories. Bringing your food creates "an immense powerful feeling of control that you want to maintain as often and as much as possible throughout your weight loss journey."
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

                9. Choose Smart, Long-Lasting Snacks
            
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Mindless snacking while watching TV can easily add 800-1000 unplanned calories to your day. Alex's solution? "Choose sugar-free snacks such as sugar-free jello, sugar-free pudding, sugar-free hard candy."
Hard candy is particularly effective because it lasts much longer than chewable options. "Hard candy tastes pretty good, but also you eat it for a long time," Alex explains. "Some hard candy, you will probably eat that piece of hard candy for a few minutes at minimum," compared to chewable candy that's gone in seconds.

                10. Never Skip Meals
            
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Counterintuitively, skipping meals often leads to weight gain, not loss. "One of the biggest reasons why people tend to have cravings is because they don't eat that much throughout the day," Alex observes. "They skip meals, especially at work, and they essentially starve themselves up until the time that they get home. And once they get home, anything goes."
While skipping meals seems logical for weight loss, the reality is different. "What's actually going to happen is you will starve yourself for the first three quarters of the day. In the last quarter of the day, you'll come home, you'll binge eat," Alex warns. Aim for at least 2-3 meals daily to keep your system consistently processing food.

                11. Stay Constantly Hydrated
            
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Liquids are a simple yet effective tool for managing hunger. "What you should also be doing throughout the day is having a decent amount of liquids. This could be water. This could be seasoned flavored water. This could be coffee. This could be tea. If you want diet soda," Alex recommends, noting his personal preference for Coke Zero.
Keeping liquid in your system throughout the day provides hydration while helping you feel fuller, making weight loss slightly easier over time.
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

                12. Increase Your Daily Movement (NEAT)
            
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Exercise isn't the only way to burn calories. Non-exercise activity thermogenesis (NEAT) includes all physical movement outside formal workouts. "NEAT plays a very, very vital role in your entire daily or weekly caloric expenditure, much more than people really realize," Alex explains.
Simple activities like cleaning your house, doing laundry, walking to the supermarket, or taking a quick 10-minute walk burn significant calories without requiring extra gym time. "Focus on NEAT, clean the house, do your laundry, clean out your garage, clean out your closet, go for a short 10-minute walk. And that will be extremely beneficial," Alex advises.

                13. Make Outdoor Walking a Daily Non-Negotiable
            
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Building on the NEAT principle, Alex recommends making it "a goal to at minimum every single day to make it a habit to walk outside the house." The psychology behind this is powerful - once you step outside, you're unlikely to immediately turn back.
"You will likely spend at least 10, 15, 30 minutes going for a walk, which will burn calories. And if you do this habit every single day, it will burn calories continuously, which will increase your caloric expenditure throughout the week," Alex explains.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

                14. Pause Before Snacking to Break Mindless Eating
            
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Our final hack targets the psychology of cravings. "If you're about to reach for a snack that you feel you want to eat, I would just say pause for like 10, 15, 20 seconds and ask yourself, do I really want to eat this food?" Alex suggests.
This brief pause reveals that most cravings aren't genuine hunger but rather boredom or stress. "Chances are, you're probably just trying to grab this because it's same pattern you've done over however many years. And if you just pause for a little bit, you will find that you're not really hungry," Alex explains. This simple mental reset can prevent hundreds of unnecessary calories.
These 14 strategies helped me drop 135 pounds and still help me maintain my weight today. I'm convinced that applying even a few of these tips will make your weight loss journey dramatically easier and more successful than mine was. Which one will you try first? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        Fat Loss Coach Reveals 9 Tips for Sustainable Weight Loss
    
        Copyright dietdivatara/Instagram
    
By Leah SuzanneMar 27, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Are you trying to lose weight – and keep it off? While you can lose weight rapidly, oftentimes, you won’t be able to keep it off. This is why sustainable weight loss is the way to go. According to 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, there are a few key habits that will help you burn fat fast, but also keep it from coming back. Here are nine tips that actually work for sustainable weight loss. 

                Pay Attention to Portion Size
            
        Shutterstock
Her first tip is to pay attention to portion size. “It’s not always the ‘what’ you eat but rather the ‘how much’ you are eating,” she says. “I have seen many clients eat really healthy food, but they are just simply eating too much of even the healthiest food.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Prioritize Sleep
            
        Shutterstock
Next, prioritize sleep. “It’s not just the quantity of sleep, but really the quality that matters most. Practicing proper sleep hygiene is key to getting the proper amounts of REM and deep sleep to support weight loss efforts,” she writes. 

                Eat Whole Foods 
            
        ShutterstockNext, pay attention to the quality of your food. “Eat whole foods and minimize processed foods. Whole foods are not only lower in calories, but they are typically higher in fiber and protein which help with fullness. Processed foods often have a lot of added sugar, fat, and sodium,” Collingwood says.

                Don’t Drink Your Calories
            
        ShutterstockDon’t drink your calories. “Drink only calorie free beverages. Skip the sugar sweetened beverages like regular soft drinks, lemonade, sweet tea, and the decadent coffee drinks with added sugars. A glass or two of low fat milk can fit, but otherwise go easy on any beverages with calories,” she writes.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                Exercise Daily
            
        ShutterstockShe also recommends exercising daily. “Move your body at least 30 minutes every single day. Planned exercise is best where you get your heart pumping and get out of breath. In addition to an exercise session each day, aim to move more and avoid sitting as much,” she says.

                Strength Train
            
        ShutterstockShe also recommends strength training at least 2 days per week. “When you lose weight, you often will lose muscle in addition to fat and water weight. By doing resistance (strength) training, you can maintain and maybe even build muscle while losing weight which will do wonders for your metabolism,” she says. 

                Keep Track of Your Progress
            
        Trick 2: Strategic Food Tracking for SuccessShutterstockKeep track of your progress. “Studies show that people who keep track of their progress with regular weighing of themselves and tracking calories, sleep, and exercise lose more weight and keep it off better than those who don’t track,” she says. 
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                Eat Throughout the Day
            
        ShutterstockNext, spread food out throughout the day and start eating within 2 hours of getting up. “Eating too much at one time of the day causes the body to store excess calories, but spreading out your calories, especially protein, has been shown to help with weight loss and maintaining muscle,” she says. 

                Manage Stress
            
        ShutterstockHer last tip is to focus on stress management. “People often skip workouts or turn to food for emotional comfort in times of stress, so regularly working on reducing stress with things like meditation, deep breathing, journaling, or a yoga practice can help tremendously,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
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