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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.

Man Tries Fittest Man on Earth's Routine for a Day, “It Was Brutal”

Try this CrossFit champion's workout routine - if you dare!

Will Tennyson

Most of us feel accomplished after a one-hour gym session. But what happens when you attempt to train like someone whose workouts last eight hours? Will Tennyson, a fitness enthusiast and YouTube personality with over 3 million subscribers took on this challenge by spending a day training with Matt Fraser, the five-time CrossFit Games champion (2016-2020). What followed was an intense journey into the daily routine that helped create one of the most dominant athletes in CrossFit history.


When Warm-Ups Become Non-Negotiable

The day started with Fraser explaining the importance of proper warm-up routines. While younger athletes might skip this crucial step, experience taught him otherwise. "As age clicked up a little bit higher and higher, it became more important every time," Fraser explained in Will’s video. The champion recalled how in his younger days, he could jump straight into heavy clean and jerks, but things changed with time. "You start hitting late twenties and you're like, 'Ooh, a little bit crunchier than it used to be,'" Will quoted Fraser saying, setting the tone for the demanding day ahead.

What 'Fittest on Earth' Really Means

The title "Fittest Man on Earth" sparked an interesting discussion about athletic versatility. Fraser acknowledged that specialists would outperform him in their domains: "I can walk into just about any powerlifting gym and get out squatted. I can walk into most collegiate track meets and I'm going to get beat." However, as Will noted, Fraser's strength lay in his unique combination of abilities: "Find me the person that can squat 500 and run a five-minute mile" - a challenge that encapsulates the essence of CrossFit's demands.

RELATED:5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

The Olympic Lifting Session

The technical portion began with Olympic lifting, where Fraser's expertise shone through. "I snatched in the one 30, so I think 132, 133. So just shy of 300," Fraser shared, demonstrating the level of strength required at the elite level. Will's technique improved under Fraser's watchful eye, with each rep bringing new insights. "That was probably your best one," Fraser encouraged, showing how minor adjustments could lead to major improvements.

Squats That Make You See Stars

The intensity ramped up significantly during the squat session. "First set. 10 reps. 335. We're going to pace ourselves," Will recalled, describing what would become an increasingly challenging workout. Fraser's expert eye pushed Will to new limits: "Based on how it looked, I'd probably go like 445," leading to one of the day's most intense moments. "Terrified right now. I can't let Matt down, though. He believes in me," Will admitted before taking on the challenge.

RELATED:Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits

The Mind-Numbing Row

The rowing intervals proved particularly challenging, with Fraser warning: "You put that handle down and you're three breaths in and then you're like, 'oh, I'm going in five seconds.'" The intensity left Will gasping: "I'm tasting pennies then. Holy…," he described, experiencing firsthand the cardiovascular demands of elite CrossFit training.

9,000 Calories a Day

The conversation turned to nutrition, revealing the enormous fuel requirements for such intense training. Fraser disclosed consuming around 9,000 calories daily during his competition days. "I gained 33 pounds in one month," he shared, demonstrating the extreme nature of elite CrossFit nutrition. The volume was so substantial that Fraser's wife, Sammy, handled all the cooking, as eating became "a chore" rather than a pleasure.

Mastering the Handstand

The afternoon brought new challenges with handstand practice. "I can barely stand on my feet some days," Will admitted as Fraser guided him through the progressions. The session revealed CrossFit's technical demands beyond pure strength and endurance. "Nothing to it, but to do it," Fraser encouraged, showing the patience required to master complex movements.

RELATED:Scientists Find The Perfect Walking Speed That “Melts Body Fat”

The Brutal Finisher

The day concluded with intense metabolic conditioning that pushed Will to his absolute limit. "If you signed up for speed dating and then you ended up on the worst blind date ever. That's what a Metcon is," Will explained, perfectly capturing the intensity of these high-intensity intervals. The session ended with Will nearly breaking his nose during the final exercise, gasping "I might throw up" - a testament to the routine's brutality.

Recovery Like a Champion

The grueling day finished in the sauna, where Fraser shared his recovery routine of "two days on, one day off" with 30-minute sessions. Looking back at the experience, Will's simple declaration, "That was a beast of a day," perfectly summed up what it takes to train like the fittest man on Earth - a routine that pushes human performance to its absolute limits. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

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.

Most of us feel accomplished after a one-hour gym session. But what happens when you attempt to train like someone whose workouts last eight hours? Will Tennyson, a fitness enthusiast and YouTube personality with over 3 million subscribers took on this challenge by spending a day training with Matt Fraser, the five-time CrossFit Games champion (2016-2020). What followed was an intense journey into the daily routine that helped create one of the most dominant athletes in CrossFit history.


When Warm-Ups Become Non-Negotiable

The day started with Fraser explaining the importance of proper warm-up routines. While younger athletes might skip this crucial step, experience taught him otherwise. "As age clicked up a little bit higher and higher, it became more important every time," Fraser explained in Will’s video. The champion recalled how in his younger days, he could jump straight into heavy clean and jerks, but things changed with time. "You start hitting late twenties and you're like, 'Ooh, a little bit crunchier than it used to be,'" Will quoted Fraser saying, setting the tone for the demanding day ahead.

What 'Fittest on Earth' Really Means

The title "Fittest Man on Earth" sparked an interesting discussion about athletic versatility. Fraser acknowledged that specialists would outperform him in their domains: "I can walk into just about any powerlifting gym and get out squatted. I can walk into most collegiate track meets and I'm going to get beat." However, as Will noted, Fraser's strength lay in his unique combination of abilities: "Find me the person that can squat 500 and run a five-minute mile" - a challenge that encapsulates the essence of CrossFit's demands.

RELATED:5 Protein Mistakes You're Making That Stop Weight Loss, Expert Says

The Olympic Lifting Session

The technical portion began with Olympic lifting, where Fraser's expertise shone through. "I snatched in the one 30, so I think 132, 133. So just shy of 300," Fraser shared, demonstrating the level of strength required at the elite level. Will's technique improved under Fraser's watchful eye, with each rep bringing new insights. "That was probably your best one," Fraser encouraged, showing how minor adjustments could lead to major improvements.

Squats That Make You See Stars

The intensity ramped up significantly during the squat session. "First set. 10 reps. 335. We're going to pace ourselves," Will recalled, describing what would become an increasingly challenging workout. Fraser's expert eye pushed Will to new limits: "Based on how it looked, I'd probably go like 445," leading to one of the day's most intense moments. "Terrified right now. I can't let Matt down, though. He believes in me," Will admitted before taking on the challenge.

RELATED:Woman Drops 35 Pounds After Finding 5 Surprising Cortisol-Lowering Habits

The Mind-Numbing Row

The rowing intervals proved particularly challenging, with Fraser warning: "You put that handle down and you're three breaths in and then you're like, 'oh, I'm going in five seconds.'" The intensity left Will gasping: "I'm tasting pennies then. Holy…," he described, experiencing firsthand the cardiovascular demands of elite CrossFit training.

9,000 Calories a Day

The conversation turned to nutrition, revealing the enormous fuel requirements for such intense training. Fraser disclosed consuming around 9,000 calories daily during his competition days. "I gained 33 pounds in one month," he shared, demonstrating the extreme nature of elite CrossFit nutrition. The volume was so substantial that Fraser's wife, Sammy, handled all the cooking, as eating became "a chore" rather than a pleasure.

Mastering the Handstand

The afternoon brought new challenges with handstand practice. "I can barely stand on my feet some days," Will admitted as Fraser guided him through the progressions. The session revealed CrossFit's technical demands beyond pure strength and endurance. "Nothing to it, but to do it," Fraser encouraged, showing the patience required to master complex movements.

RELATED:Scientists Find The Perfect Walking Speed That “Melts Body Fat”

The Brutal Finisher

The day concluded with intense metabolic conditioning that pushed Will to his absolute limit. "If you signed up for speed dating and then you ended up on the worst blind date ever. That's what a Metcon is," Will explained, perfectly capturing the intensity of these high-intensity intervals. The session ended with Will nearly breaking his nose during the final exercise, gasping "I might throw up" - a testament to the routine's brutality.

Recovery Like a Champion

The grueling day finished in the sauna, where Fraser shared his recovery routine of "two days on, one day off" with 30-minute sessions. Looking back at the experience, Will's simple declaration, "That was a beast of a day," perfectly summed up what it takes to train like the fittest man on Earth - a routine that pushes human performance to its absolute limits. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose 50 pounds in just over two months? Drew Escarcega, Founder of Photobooth101 and the YouTuber behind Hustle With Drew, lost a whopping 50 pounds in 75. How did he do it? According to the influencer and entrepreneur, he lost weight fast on the 75 Hard Challenge. “I'm gonna talk about my experience doing the 75 hard challenge and exactly why you should do it too,” he says at the start of the clip.


What Is 75 Hard?

He starts by breaking down what 75 Hard is. “It's basically a challenge where you have to do these things I'm about to mention every single day for 75 days. And if you miss one, you have to go back to day one.

Follow a Strict Diet, No Cheating

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

The first thing you have to stick to is you have to follow a diet. There's also no cheat meals or no alcohol whatsoever,” he says. “So I really wanted to do this challenge because I wanted to force myself to start eating better basically.”

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

Do 2, 45-Minute Workouts Per Day

Man in fitness wear exercising near Manhattan. Healthy exercises. Active senior man is fitness exercising outdoor. Exercising after retirement. Senior man training legs muscles doing lunges exercise.Shutterstock

Next, “You have to do two 45-minute workouts each and every day,” he says. “And one of those workouts must be outside. It doesn't matter if it's raining or snowing. There's an earthquake zombie apocalypse. You have to do one of those workouts outside.”

Take Progress Photos Daily

Woman photographer with dslr camera taking pictures outdoor. Mixed race girl with photo camera outdoor. Home hobby, lifestyle, travel, people conceptShutterstock

The next step is to take a progress picture every single day. Progress photos help you stay motivated and serve as photographic evidence your body is changing.

Drink a Gallon of Water Daily

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

You have to drink one gallon of water each day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Read 10 Pages of a Book Daily

Woman with cup of beverage reading book at table, closeupShutterstock

You have to read ten pages of a book every single day, no exception,” he says, adding that he “honestly really wanted to start reading more books.”

He Did the Challenge with a Group of Friends

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

He explains that he did the challenge with 8 of his friends. “We just all kind of made a pact that we'd do this together, start together, finish together, and it worked out great.”

He Struggled on Day One

Fat man sitting on stairs after jogging, no faith in himself, insecuritiesShutterstock

On the first day, he struggled to do the workouts. “When I took my first progress photo, I couldn't believe how big my stomach was. Like I really feel that I was, it looked like I was pregnant. It looks like I was ready to have twins, maybe triplets. I just really wasn't happy with the way I looked. And that actually gave me some motivation,” he says.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Week One Was Hard, But He Noticed a Difference Fast

A man sitting on the bench and looking at the seaShutterstock

He admits that the first week he “started off slow,” sticking to more gentle workouts, like walking, and ramping up to more strenuous ones as the week progressed. “Around day five, I could see some difference. I had dropped a few pounds. I felt a lot better,” he says. His sleep was also better, and he felt more hydrated.

After a Couple Weeks, He “Started Feeling Really Good”

Fat man with a big belly worries about his body. Men are more likely to Clog arteries, Man at risk for diabetes, Belly Fat. Close-up part of the bodyShutterstock

“A couple weeks in, I started feeling really good. I mean, better than I have felt in years. Like I felt amazing,” he says. He could see a huge difference between day one and 15 of his photos.

One Month in and There Was a Huge Difference

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

“One month in, you could definitely start seeing my pregnant-looking stomach slimming down a little bit,” he says. People also started telling him he looked great, which had a “snowball effect,” he says. “It made me start really, really going harder on my workouts because once you start hearing compliments, people are telling you that, you know, hey, your hard work looks like it's paying off. You basically can't turn back at that point.”

His Body Started Hurting Around Day 45

Fat man suffers dying from heat. Lazy, obese overweight young guy lies on bed, suffering from summer abnormal warmth, feels tired, unpleasant discomfort sensations in body, high blood pressure.Shutterstock

“About 45 days into the challenge, my body started to really, really hurt. I could really feel my knees and the joints around my legs. I started to feel some pain but started taking some fish oil and some vitamins, and within a few days, like all those pains went away,” he says. He also started stretching.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

He Was Looking “Great” at Day 60

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

After 60 days, all of his friend group was “looking great,” and by day 75, he was “excited to finish” and so happy with the results. “I noticed that my skin had completely changed. I think it was the water and constantly taking two showers a day because of these workouts,” he says.

“I know it's gonna sound corny, but this challenge has changed my life,” he says. “The bar's been set. Like I know how much I can do physically, and it really has shown me that the physical stuff and being accountable every day, not just to myself but also to my friends that join me in this challenge.”

After, He Incorporated Some of the Healthy Habits Into His Life to Lose More Weight

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

After the challenge, he still had 50 pounds more to use. While he didn’t follow the exact same structure, he incorporated a lot of healthy habits into her life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Artur_Sousa4
Artur Sousa
FACT CHECKED BY Alek Korab
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.

It happens to the best of us. One day, you wake up and look in the mirror, and can barely recognize the body in the reflection. However, just because you are out of shape doesn’t mean you have to stay that way. Artur Sousa is living, breathing proof that making a few simple lifestyle changes and hitting the gym can help you achieve all of your body goals. In a new interview with Body Network, the 35-year-old who lost 17 pounds in two years, tells his body transformation story, revealing everything he did to go from flabby to fit.


Artur Was in “A Very Dark Place” and Gained “A Lot of Weight”

A man sitting on the bench and looking at the seaShutterstock

Artur explains that he “was in a very dark place” after selling his company against his will. “I gained a lot of weight and was depressed,” he says. At 5’7”, he topped the scales at 190 pounds.

He Realized He Had Let Himself Go

Artur_Sousa5Artur Sousa

“After visiting my country, Brazil, I saw a video of myself dancing with my sister and realized how much I had let go. Upon coming back home I decided to take care of myself in all forms – therapy, medications and going back to the gym,” he continues.

He Went From 190 to 173, Gaining Lean Muscle Mass

Legs of men standing on scales weight. Concept of health and weight loss.Shutterstock

After two years of putting the work in, he is down to 173 pounds. “But most importantly I have a lot more lean mass than fat and that has helped in my self esteem and the perception of myself,” he says.

His Goal Was to Transform His Body Through Weight Lifting

Artur_Sousa2Artur Sousa

He explains that his goal wasn’t to lose weight. And, the transformation “happened over 2 years of consistently working out for muscle gain,” he says. “I didn't work out to lose weight, but rather to transform my body through weight lifting.”

These Are His Go-To Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

Artur reveals that he has a few go-to exercises, including shoulder presses, deadlifts, squats, push-ups, and bench presses. “In the case of squats and deadlifts, there are very large group of muscles involved in those exercises. It also helps take away back pain by increasing blood flow to the area and increasing muscle support,” he says. “As for shoulder presses, push-ups and benching I enjoy the progression on those exercises over time and a clear sight of the muscles growing there.”

He Toned His Whole Body

Artur_Sousa3Artur Sousa

In the process he has toned his abdomen, shoulder, arms, and legs. “I am most proud of my arms and shoulders, as well as my belly that is looking better than ever. Last time it was this flat was nearly 20 years ago,” he maintains.

Diet is a Challenge

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Diet “is one of my hardest challenges,” he confesses. “I mostly forget to eat during the day. I try to ensure I am taking a couple protein shakes, at least. At dinner time I tend to get in a bit of carbs and protein.”

He Fills His Plate with Veggie

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Artur hasn’t limited any foods from his diet, and instead focuses on eating lots of veggies. “I try to be much more mindful of sugars, but I haven't cut out anything,” he says. “My journey has been more about feeling good about myself and working around my mental health. The body results have been consequential to that journey as working out has become critical to my emotional and mental resilience.”

He Takes Supplements and Drinks Protein Shakes

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

He also supplements. “Creatine is the only thing I use, aside from protein shakes to ensure my protein intake,” he says.

Accountability

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

As for any tricks or habits to stay motivated, accountability is key, he says. “My friends at the gym help me be accountable, to ensure that I go there consistently.”

Routine

athlete in the gym with dumbbells. High quality photoShutterstock

Routine is also a crucial part of the equation. “For 2 years I have been going to the gym at the same time and the same days every week,” he says. “That helps ingrain the habit as part of your day.”

He Challenges Himself

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

He also makes sure to challenge himself. “Those days that you don't want to go to the gym, they come and they are annoying and often. Force yourself to go, despite what your brain might be trying to tell you,” he says.

Cardio Is Not the Key to Getting in Shape

Barbel weights in gymShutterstock

One myth he has debunked is that cardio is the main way of losing weight. “Weightlifting is a lot more impactful overtime than cardio.

Strength Is His Biggest Accomplishment

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Strength is Artur’s number one accomplishment. “I can play with my kids all day long, I can carry them, I can do projects around the house with a lot less effort because my body has been getting stronger over time. The #1 tip is consistency. I don't love going to the gym, but I know I have to go no matter what and have been 4 times a week – for almost 2 years,” he says.

It’s All a Process

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Artur understands that his journey isn’t linear. “My progress is not a straight line; it goes up and down, and I try to remind myself that it is part of the process,” he says.

His Trainer Is His Fitspiration

Artur’s fitspiration is his trainer, Duke Reddoch. “Our sessions become a lot more holistic than just the exercise and we built a friendship that brings support and encouragement to each other. He has become one of my inspirations. “As cheesy as it may sound, my therapist reacted one day to me saying ‘I'd die for my kids,’ by saying: ‘Cool, but would you live for them?’ and that has changed my perception of caring for myself, completely.”

Be Patient

Artur_Sousa1Artur Sousa

“Progress is not linear,” Artur says. “If you are starting so you can look hot in a couple of weeks, you won't be sticking to it. See your fitness journey as a comprehensive change, it is about your body - sure - but even more so about your mind, your resiliency and your consistency. The changes in your body will come in due time.”

Here Is Who He Follows on Social Media

Artur follows a bunch of people on social media. “Most of the inspirational profiles I follow are around your mental health, fitness-wise I like a few of my peers from the gym,” he says. One of them is his trainer Duke Reddoch. He also follows Zachary Kang and fitness trainer Colleen.

One of His Favorite Quotes

SAN ANTONIO, TEXAS - MARCH 10, 1979: Muhammad Ali signs autographs for fans at the San Antonio International Airport.Shutterstock

His favorite motivational quote when it comes to fitness? “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion,” from Muhammad Ali.

Another Quote He Loves

LOS ANGELES - OCT 13: Joe Manganiello arrives at the Puma Social Club LA Launch Event at Puma Social Club LA Launch Event on October 13, 2010 in W. Los Angeles, CAShutterstock

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work,” is another one of his go-to quotes, courtesy of Joe Mangianello. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

John_Johnson3
Copyright John Johnson
FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Losing weight can feel like a daunting task. One way to make it easier is learning about how other people did it. John Johnson is a weight loss warrior who dropped over 190 pounds by making some simple lifestyle changes. In a new interview with Body Network, the August, Georgia man explains exactly how he did it.


He Always “Hoped to Be an Average Size”

John_Johnson2Copyright John Johnson

“I’ve always hoped to be an average or normal size. Admittedly, in my mind’s eye, I’ve never really been sure what that looked like – but I wanted to go on a journey where I could try and make my physical self reflect who I saw in my head,” John tells us about what motivated him to get started on his health journey.

He Has Lost Almost 200 Pounds

John_Johnson1Copyright John Johnson

John, 6’3’’ and 42 years old, “was just a little over 450 pounds” when he first started my weight journey. “But at this point, I’m sitting right at 259 pounds,” he says. “I lost nearly 200 pounds over the course of the last couple of years.”

He Focused on Training His Back and Torso

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

As part of his exercise routine, he focused on toning his back and torso the most, “the midsection of my body, essentially – as that’s where I’ve historically carried the majority of my body weight,” he explains. “That’s not to say that I didn’t focus on toning other areas as well, but they are where I lent the lion’s share of my effort.”

He’s Also Proud of His Legs

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

“I’m proud of what I’ve done to get control of my midsection, but I’ve always been proud of my legs, too. They’re naturally strong, and I’ve often been told I have nice legs, so fine-tuning a part of my body that I already took pride in has really been a confidence booster for me!” he says.

Exercise 1: Lat Pulldowns

John_Johnson5Copyright John Johnson

His top five exercises start with lat pulldowns. “This exercise was key to strengthening my back and building definition in my neck and shoulder while pulling the fat from that area of my body. It’s an exercise that’s really forced a change in my physical appearance,” he says.

Exercise 2: Bench Press Machine

Motivated middle aged man having workout on chest press machine in gym, pushing weight while sitting on bench, building up arms and torso musclesShutterstock

Next, he did a lot of work on the bench press machine. “As I’ve mentioned, building muscle mass in my torso has been a focal point for me, and the bench press machine has been a core component in making that happen. I recently reached a new personal best with the machine, pressing 165 pounds,” she says.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Exercise 3: Chest Fly Machine

An anonymous married asian woman does a set of chest flys on a pec deck machine at the gym. Targeting the pectoralis musclesShutterstock

He also does exercises on the chest fly machine. “I’ve really enjoyed using the chest fly machine for both my torso and back muscles. Similar to the previous exercise I shared, it’s helped to tone my midsection and pull the fat from areas of my body where I typically store the majority of it,” he says.

Exercise 4: Russian Twists

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

He also does Russian twists. “These have become a staple in my core routine, working fat out of my sides and strengthening my abdominal area. I’ll often hold a weight out in front of myself while doing these to make things a little more difficult,” he says.

Planks

Man, plank and core exercise in gym, strong muscle gain and bodybuilder challenge or endurance. Male person, workout and fitness or health development, training and athlete for lifting body weightShutterstock

Planks are another go-to exercise. “For the same reason as Russian twists, planks are a primary component of my workout routine. They can be absolute hell to do, but they’re one of the most effective methods for developing your core strength,” he says.

Simple Daily Diet

Man eatsShutterstock

“My daily diet is actually very simple. I start the day out with a bottle of water and a Prime Hydration beverage, along with a Nutri-Grain or protein bar. From there, I keep to a trusted routine, enjoying ready-made meals from Clean Eatz Kitchen for both lunch and dinner. I would absolutely recommend a health food/meal prep brand like Clean Eatz Kitchen to anyone looking to get their weight under control. They make mealtime so simple, and I don’t have to worry myself thinking about nutrient intake, portion size, or the sort,” he says about his diet.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

No Soda

Aluminum,Cans,Of,Soda,Shutterstock

“At this point, the only thing that’s been removed from my diet 100% is soda,” he says. “There are a variety of other things I’ve cut back on by probably about 80%, though. I’ve really adopted the mindset of life with moderation, that removing something from my diet entirely may cause me to become more prone to intense cravings and a possible relapse, which I say from experience. It’s important for your self-control and mental well-being that you allow yourself the occasional treat, a reward every so often, or the journey just becomes much more difficult.”

For the First Time in His Life, He Can Run

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

His biggest achievement? “For the first time in my life, I’m able to run. I can do an entire lap around my house, and nothing has ever made me feel so powerful. At 450 pounds, it was a difficult to walk. I had to hold onto things to make sure I was taking proper steps. It’s an accomplishment that proves you never realize how intense the struggle is until you’ve left the struggle behind,” he says.

There Have Been Setbacks

John_Johnson6Copyright John Johnson

He has experienced some setbacks. “Old habits die hard, especially when you’re trying to cut them out completely. My weight loss journey hasn’t followed a linear path. I’ve worked my butt off to shed pounds, only to regain the weight in the near future by succumbing to those same bad habits I’d developed in the past,” he says. “Setbacks are almost unavoidable when you’re starting out. You have to find the people and professionals who can help you understand where you sit on the fitness continuum. You don’t just get to do like everyone else – because your health issues will almost always preclude you.”

He Takes Supplements

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He also takes supplements. “I use Clean Eatz Vanilla Protein Power to make protein shakes for myself, as well as their Superfoodz whole-body support blend every morning. I also use Sports Research Creatine Monohydrate and 5 Star Nutrition’s Anabolic Warfare to boost my performance and help supplement my muscle growth,” he tells us. “At the gym, I use CarniCuts pre-workout to help me sweat more during my exercises.”

How He Measured His Success

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John measured his success in small increments. “In the beginning, I measured by 10-pound increments: every 10 pounds lost was an accomplishment. But I learned that if you focus on weight and your physical appearance, then you tend to burn out and give up because the changes you’re looking for are so slow and indiscernible. Instead, I began looking for those subtle changes – how my clothes fit, new exercises I was capable of doing, etc. I trust the process and trust my trainers to get me across the finish line I’ve set in my mind,” he says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

A Nutrition Myth, Debunked

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One fitness or nutrition myth he once believed but now debunks? You have to avoid food you love. “You can still eat everything that you enjoy in this life, so long as you understand what has to be done in order to offset. Your body is an engine, and you’re fueling it through the fluids and foods you consume. If you’re putting bad things in and not trying to burn them off, then you’re going to see poor results. But you can occasionally indulge, so long as you’re willing to put in the work,” he says.

He Reminds Himself of the Small Victories

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“I’ve had a lot of hardship and pitfalls, and there were times in my life when I decided I’d just be fat and happy. But you have to be able to remind yourself of the small victories you’ve already achieved. If you fall off the wagon, you’ve got to dust yourself off and get up. Without failure, there can never be success. Having some kind of internal monologue that reminds you of all that is important for getting past the points where you feel badly about your physical appearance,” suggests John.

Believe in Yourself

John_Johnson4Copyright John Johnson

At the end of the day, believe in yourself, says John. “You have to believe, despite the struggles and the failure and the pain, that when you put your trust in the process, you can achieve anything. Believe and trust in the process, and in yourself, that you’re capable of reaching the goals you’ve set for yourself,” he explains.

Routine Is Key

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“The easiest way to stay motivated is to create a routine, a lifestyle that accounts for healthier practices that begin to become second nature to follow in your daily life. This helps you to avoid days where you don’t feel like doing anything, and even the most minuscule task can seem like a feat of discipline,” he says.

RELATED: We Are 55, and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives

His Favorite Motivational Quote

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John ends his interview with a motivational quote from Thomas Edison. “Our greatest weakness lies in getting up. The most certain way to succeed is to try just one more time.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast? Fasting may be able to help with that. However, before you get started, understand there are several methods you can try. Brendan Jones, a YouTuber, and one-half of Goal Guys, a channel devoted to fitness and productivity, tries out various diet and exercise methods and reports back on his findings. In a recent viral video, he explains alternate fasting, revealing exactly how it helped him lose 10 pounds of body fat and 14 pounds overall in 30 days.


He Starts By Getting a Full Body Scan

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He started by explaining that he got a full body DEXA scan “to measure my lean body mass percentage of body fat and a number of other things I probably won't understand,” he says. “The reason I got this scan is because I'd like to measure how much body fat I can lose through a science-based fasting regimen.”

Here Is What Alternate Day Fasting Means

“I was doing some research, and I came across two really interesting studies on something I'd never heard of before called alternate-day fasting. And it's exactly what it sounds like,” he continues. “You can eat as much as you like within a 12-hour window on day one and then abstain from eating the remaining 36 hours until you complete day two. Repeat these steps over and over until your fast is complete.”

Studies Found It Was More Effective for Fat Loss Compared to Calorie Restricted Diets

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“In both studies, subjects who did alternate day fasting saw greater fat loss compared to control groups who did traditional calorie-restricted diets, and subjects who were already in decent health also saw improvements in their overall cardiac health. Neither study found any negative side effects, but do call for additional studies. And, of course, you should consult a doctor before taking on any fast that lasts longer than 24 hours,” he continued.

He Created a 30-Day Plan

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“My goal this month is to give alternate day fasting a try for 30 days and then get a follow-up scan to see if it had any positive effects on my fat loss. And contrast that with any perhaps negative consequences in reduction of muscle mass or any other changes to my overall health. That is, of course, assuming I make it in the next 30 days,” he says.

First, He Puts Away Food in His Kitchen

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Before he gets started, he sets himself up for success. “I start by putting away any food that's displayed inside my kitchen. So there are no visual cues to remind me to eat as a safety precaution,” he says.

He Also Looks Out for Malnourishment Signs

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He also looks out for health signs. “I'm gonna be watching for trouble signs like fatigue, dizziness, or headaches, which could indicate malnourishment,” he says.

He Weighs Himself Every 7 Days

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He also recommends regular weigh-ins. “I'll be monitoring my weight every seven days to make sure I'm not dropping pounds at an alarming pace,” he says.

He Keeps Himself “Occupied” to Make It Through Day One

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“My next step is to make it through day one without breaking. So I've written out an ambitious to-do list to keep myself occupied, hopefully leaving less time to think about how hungry I'm getting,” he says.

Eating Enough Protein Is Key

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His eating hours are 7 to 7. “It's really important I'm getting the most out of each meal. So I'm starting today with a breakfast of scrambled eggs and tofu for a high source of protein, and I'm going to be serving that on multigrain toast with a side of brown bean,” he says.

RELATED:20 Superfoods for People Over 50

He Meal Preps

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After breakfast, he meal preps a quinoa salad with broccoli and sweet potato, “so I have a healthy source of carbs, protein, and vitamins for my second and fourth meals today,” he says. “On days that I can eat, I want to push myself as hard as I can with these workouts because I expect on fasting days I won't have the energy to do nearly as much.”

He Starts Exercising on Day 3

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He also starts exercising. “When day three arrives, I'm able to get a short run and work out first thing in the morning while my body still feels full from the previous day's eating.”

He Lost 5 Pounds in One Week

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One week in, and “so far things are going pretty well,” he says. “I have lost five pounds, which I know is mostly water weight at this point,” he adds. “I usually get my worst hunger cravings between six to 8:00 PM, but by that point, I'm on the home stretch, and I know food is coming in the morning, so I usually have that knowledge just to persevere, drink some water, drink some tea, and keep going.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

He Says That He Has a “Significant Boost in Mental Energy” on Fasting Days

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“Another thing I've noticed on fasting days is a significant boost in mental energy,” he says. “Even though I'm less physically active on days I'm not eating, I find I'm able to stay alert and concentrate well into the evening despite cutting my coffee, drinking down by more than half. And I don't want to guess the reasons why so many studies have found positive benefits from fasting that go beyond just fat loss.”

He Believes Obesity Is Due to “Frequency, “ Portion Sizes, Added Sugars and Fats

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“When you look at the frequency of our meals, along with the portion sizes and added sugars and fats we've come to expect as part of our diet, it's no surprise so many people in North America struggle with weight. At least that's what I'm telling myself because, according to my DEXA scan, I'm obese. According to the American Council on Exercise, anything above 25% body fat for men is considered obese. My score came in at 27%, and I got the scan during a time when I was ranked 30 to 40 kilometers a week, and I stayed consistent with the gym,” he continued.

He Attributes His Fat Due to “Overindulgence in Unhappy Snacking”

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He added that he holds the majority of fat in his hips and waist, “a little bit around the shoulders and arms and a little bit on the inside of my legs,” he says. “All of this, I think, is caused by a lack of portion control in my diet and an overindulgence in unhappy snacking.”

He Recommends Interval Training

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Exercise helps maximize fat loss. He recommends interval training. “You have moments where you're doing quick bouts of work, and then you have a rest period, which just gives your body some time to recover, and then you go back in again. And that helps with your energy level, and it's not going to tire you out as much on the days that you're fasting,” he says.

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

Here Are the Exercises He Does

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“When I finally get back to the gym, I want to pay specific attention to my abs, lower back, and obliques,” he says. This is to “build muscle in the areas that are high in fat.” However, “I'm still maintaining the exercises I do for the rest of my body as well,” he says. He also does cardio.

He Loses 14 Pounds in 30 Days

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“When it's time for my second body scan. I've lost 14 pounds in 30 days, but the question I still want to answer is, how much of that weight loss was fat? Nine and a half pounds. I lost nine and a half pounds of fat with this routine and cut my percentage of body fat down by 4% in four weeks with the majority of those losses coming from waist and trunk region,” he says.

He Says It Was Easier Than Restricting Calories

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“Perhaps the only disappointment from these results was the almost three pounds of lean mass I also lost, which is pretty consistent with what I would've expected from a calorie-restricted diet,” he says. “So it doesn't look like alternate-day fasting is a magic bullet for preserving muscle mass at the same time you're trying to burn fat. But in my opinion, anyway, trying to stay consistent with a fasting regimen was much easier than staying consistent with a calorie-restricted or crash diet that involved constantly monitoring your portions and making sure you stay below a daily target.”

It Gave Him the Freedom to Enjoy Cheat Meals

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“I found this routine not only decreased my appetite over time, but it also still allowed me the freedom to enjoy a pizza or popcorn on occasion without compromising my progress,” he says. “The one exception to this dietary freedom, though, is with the first meal you eat at the end of a fast period for that meal, it's really important that you're eating some complex carbs that take time for your body to break down and convert into glucose. Things like whole grains, black beans, sweet potato, or quinoa are all great. If you start your day with white bread and a lot of fruit, those foods will quickly break down into sugar and prevent your body from burning fat. So that first meal is really important.”

RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits

He Is Going to Incorporate Fasting Into His Routine

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“Based on just my own experience, I found fasting to be a really valuable tool that I honestly wish I'd started using a lot earlier in life. But going forward, I am going to look into a less extreme fasting regimen, probably something closer to intermittent fasting or even just modifying my fast days so they include some form of eating something like rice cakes and a protein shake or a black bean burrito with sweet potato and broccoli,” he says. “Either way, after getting my DEXA scan, I know I have more work to do, and I'm gonna continue utilizing fasting to help as I go forward.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Marci Nevin marcinevin
Copyright marcinevin/Instagram
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 starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates
Copyright autumnelle_nutrition/Instagram
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 belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

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

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
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.

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

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Not 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

Portion of Beef Jerky on vintage wooden backgroundShutterstock

"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

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While 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

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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

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"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[

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Exercise 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

Fit woman talking to her trainer at the gym.Shutterstock

If 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

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Success 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

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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.