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Nutrition & Diet

Nurse Loses 80 Pounds with This Daily 30-Minute Workout Plan

One expert reveals simple habits to help you lose big.

Leah Groth
By Leah GrothJan 20, 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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Allie Janszen alliejanszen
Instagram.com/@alliejanszen
Leah Groth
By Leah GrothJan 20, 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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Nutrition & Diet

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in Germany

Shutterstock

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. 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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Nutrition & Diet

Nurse Reveals Natural Weight Loss Plan That Burns Fat in 120 Days

Allie Janszen alliejanszen
Instagram.com/@alliejanszen
Leah Groth
By Leah GrothJan 20, 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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Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post, she details exactly what you should do in order to achieve a major glow-up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.

Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

Optimize Sleep

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

Manage Stress

Woman, stress and moving on floor in house with boxes, headache and chaos with clothes in living room. Person, worry and anxiety with mess in lounge, apartment and relocation with property in Germany

Shutterstock

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Back view of strong sporty girl showing muscles at the beach during sunset.Shutterstock

Lastly, move your body daily, she recommends. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nurse Lost 80 Lbs by Doing “10 Weird Things”

Allie Janszen alliejanszen
Copyright alliejanszen/Instagram
Leah Groth
By Leah GrothFeb 09, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are all the conventional weight loss habits and tips not working for you? Try some unique methods one expert recommends. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a new social media post, she reveals some of the unconventional things that helped her achieve her weight loss goals. “10 weird things I do that actually work and helped me lose 80 pounds of fat & inflammation,” she writes.

Infrared Saunas

The first thing that helps her is taking infrared saunas. She does this three times a week “to help with detox, inflammation, & brain health.

Increased Her Step Count

Next, she increased her step count to at least 8-10k steps/day. “Usually end up between 10-14,000 steps per day with help from my walking pad,” she writes.

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

Red Light Therapy

She also started doing red light therapy sessions. She says it helps to “decrease inflammation” works as a “pain reliever,” and “improves cell function.”

Lymphatic Massage and Dry Brushing

Her fourth healthy habit is lymphatics like massage and dry brushing.

“Every day before getting in the shower to help promote lymph fluid movement for enhanced detoxification,”

Supplementation

Supplementation is also key, she says. She takes supplements like creatine, collagen, and salt and electrolytes in her morning water bottle. These “help build muscle” are “great for joint health,” and aid in “cellular hydration and hormone balance.”

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

Progressive Overload Training

When it comes to her workouts she does progressive overload weight training. She aims for three to five times a week, “just depending how my body feels that week.”

Stress Reduction Techniques

Next, she practices “stress reduction techniques” like legs up the wall “to regulate my nervous system & balance cortisol levels post-workout.

Vagal Toning Techniques

A unique practice she does? Vagal toning techniques like cold rolling, she says. It also helps with “nervous system regulation, which helps balance cortisol levels.”

Sleep

“Better sleep strategies,” like getting weight to 10 hours of sleep per night, have also been a game-changer. A few of the things she does? She sprays magnesium spray on her feet before bed and avoids screens one hour before going to sleep.

Getting Outside

Her final tip? “Get outside daily — especially with the morning sun and walk after meals,” she writes. She tries to get out within two hours of sunrise “to help synch my circadian rhythm. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nurse Lost 80 Pounds in 5 Months by Doing These 5 Things

Sadie_Chartrand_Slim_Sadie_Coaching5
Copyright Slim Sadie Coaching/YouTube
Leah Groth
By Leah GrothNov 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Have you been trying to lose weight but been unsuccessful? Sadie Chartrand of Slim Sadie Coaching is a weight loss coach, military spouse, MO, and Registered Nurse (RN) who “helps women who have been battling their bodies and struggling with their weight for their entire lives” get into shape. In a new viral YouTube video, she reveals how she did it. “This is how I lost 80 pounds in just five months,” she says at the start of the clip. “My only hope is to help you all lose weight based on my own experiences.”

She Was “So Heavy” That She Thought She Had a “Disease or Disorder”

“Two weeks before December 13th, 2017, I had decided at some point that the reason that I was so heavy had to be because of some kind of disease or disorder. So I went to the doctor, and I told myself when I went into the doctor's office if all of my results came back negative, I had to lose weight. I have no more excuses. This was December 13th, 2017. I went into the office, and she read my results back to me. Everything was totally normal,” she says in her post.

She Went to a Doctor and Had Her BMR Calculated

“I stuck to my promise to myself, so I asked this doctor to help me lose weight. The first thing that she did was body composition. From that, she showed me what my BMR was, which was basal metabolic rate. And then she explained to me that to lose weight, I needed to eat about 1,157 calories a day, no more than that,” she continued.

RELATED:9 Things You Need to Do to Drop Body Fat in 30 Days, According to Expert

She Amped Up Her Protein Intake

She is also excited about her protein intake. “She wanted to make sure that I really increased my protein. So I ate one gram of protein per pound of skeletal muscle that I had, which was about 75 grams of protein per day,” she continues.

She Cut Carbs

She also stopped eating carbs. “At the time, she really cut my carbs out. So I was only eating less than 20 net carbs per day, less than 50 total carbs per day,” she says.

Here Is What She Ate in a Day

She was eating a protein shake for breakfast and a protein shake for lunch. “And these are Premier Protein shakes, pre-made,” she says. “For dinner, I was having four ounces of meat and two cups of vegetables.”

RELATED:Fitness Coach Reveals the 5 Foods That Helped Him Lose 20 Pounds in 90 Days

Walking Was Also Key

And, she got her steps in. “As for exercise, all I did was walk,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

She Lost Weight Fast

When she went in for her two-week checkup “and just to check in to see how things were going,” she learned she had lost 14.7 pounds in just two weeks. “At first, I was so excited, and then everyone said, ‘It's water weight. It's going to come back. Don't get yourself all excited about this.’

She Went on to Lose 80 Pounds in 5 Months

“It never came back. And I continued to lose weight. At the end of the first month. I had lost basically 25 pounds in one month, which was my goal. I just barely miss it by a few ounces. But basically, it was 25 pounds. About two months into my journey, I had lost 40 pounds. And at the end of five months, I had lost 75 pounds. So that's why I say I lost 80 pounds in five months.”

She Gained Some of It Back

Unfortunately, she ended up gaining back 40 of those 80 pounds within a few months. “I got back into it, and I committed again. I lost all of the weight again by May of 2019. Her lowest weight was 180, and she admits that she is now 223.

RELATED:Nutrition Expert Reveals 2 Natural Alternatives to Expensive Weight Loss Drugs

She Is Now Back on Track and Using These Tips

“I am embarrassed, I'm disappointed. But the most important thing that I have to keep reminding myself is that I've done this not once but twice before. I know how to do this, and I can do it. It's just a matter of convincing myself each and every day to do this. It's been a lot, but it's also been absolutely life-changing for me, and I was really missing out on life. So my motto is losing weight and gaining life.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Pounds of Belly Fat With Just 10 Minutes of Daily Movement and 3 Simple Food Changes

Liz FlourishedHope
Copyright FlourishedHope/YouTube
Christopher Roback
By Christopher RobackApr 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

We've all been there – promising ourselves we'll finally lose that stubborn belly fat, only to fall back into old habits a few weeks later. For Liz, a graphic designer turned calligrapher, this frustrating cycle continued until she discovered her "joy distribution technique." After her first child, Liz struggled with post-pregnancy weight that wouldn't budge, especially around her midsection. "I had somehow convinced myself that I was fine with it," Liz shares in her post, "but looking back, I realized that the whole burden of trying to lose weight, particularly my insecurity about my belly, had a significant impact on my mental wellbeing." By making just three simple food changes and committing to only 10 minutes of daily movement, Liz finally found a sustainable way to lose 20 pounds of belly fat without the dreaded yo-yo effect. Her approach might be exactly what you need if you're tired of complicated diet plans and lengthy gym sessions.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Created the Joy Distribution Technique

The key to avoiding the dreaded yo-yo effect lies in what Liz calls "joy distribution." "I experienced the yo-yo effect in the past because I treated myself like a robot, disregarding my emotional wellbeing," Liz explains. When we make changes too abruptly or cut out foods we love completely, it's like pulling a bowstring too far too quickly - impossible to maintain that tension forever. Instead, find ways to distribute your joy optimally, allowing yourself to enjoy the process while not pushing too hard.

She Redefined Her Enjoyment

You don't have to give up your favorite foods to see results. "Spaghetti is my favorite food," Liz admits. "Before, my idea of joy was eating until I felt completely full." Rather than eliminating her beloved pasta, Liz shifted her focus to enjoying the taste rather than the feeling of fullness. She now eats about 60% of what she used to, finding that stopping before feeling stuffed actually brings a different kind of satisfaction.

She Made Three Simple Food Changes

Sliced,White,Bread,And,Butter,Shot,From,A,High,Angle​Monitor Your Carbohydrate IntakeShutterstock

Here are the three simple food changes that helped Liz lose 20 pounds of belly fat. "I used to have two slices of bread in the morning, but I cut back to one," Liz shares as her first change. Her second change was implementing the 60% portion rule with her favorite foods: "Now I eat only about 60% of what I used to because I've learned that if I eat until I'm completely full, I don't actually feel joy afterward." Her third key change was swapping her nightly ice cream habit with nuts and seeds, while also replacing heavy evening meals with nutritious homemade smoothies. "I now eat a less heavy dinner and enjoy a more satisfying breakfast and lunch," she explains.

She Found Her Balance

Barista,Holding,And,Preparing,Cappuccino,,Latte,Art.,Bartender,In,ApronShutterstock

Creating a sustainable routine means finding alternatives you genuinely enjoy. "I realized that I like something milky," Liz says. "So instead of cutting out dairy completely, I make tea lattes with frothed milk and a bit of honey." This satisfies her craving while eliminating her desire for sugary coffee shop drinks. Ice cream, once an every-other-day treat, has been replaced with nuts and seeds that provide the crunch she craves.

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

She Recommends Creating a Joy Distribution Plan

Woman hand writing journal on small notebook at outdoor area in cafe with morning scene and vintage filer effectShutterstock

To apply this approach to your own life, Liz recommends starting with a simple list. "Write down what you can replace with what, what you can reduce, and what you can enjoy instead," Liz suggests. The key is finding healthy options you actually like that still contribute to your goals. Don't force yourself to eat bland eggs without oil or plain vegetables unless you genuinely enjoy them - instead, make healthy dishes taste good while giving your palate time to adjust.

She Added Strength Training

Two woman lifting kettle bell in cross fit gymShutterstock

Cardio alone wasn't enough to transform Liz's body completely. "Even though I had lost some weight from mainly doing cardio, I still felt soft and a bit flabby, especially in my belly," Liz explains. About two months ago, she incorporated resistance training to build muscle, noticing more defined lines rather than just overall weight loss after about 30 days.

She Discovered the Long-Term Benefits of Strength

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weights​She Lifted WeightsShutterstock

Building muscle isn't just about aesthetics - it's an investment in your future health. "I came across a health video that explained strength training is a must if you're in your 30s or 40s," Liz shares. "It's like saving money in your savings account for later in life." Without adequate muscle mass, daily activities like lifting groceries or getting up from a chair become increasingly difficult with age. As a bonus, increased muscle raises your resting metabolic rate, helping you burn calories more efficiently even at rest.

She Started Small with Exercise

dumbbell squat woman workout exercise at gymShutterstock

If following complex workout videos feels overwhelming, try Liz's approach of mastering one movement at a time. "I started with just one exercise movement, dumbbell squat to overhead press," Liz reveals. The simplicity made it approachable, and as it became easier, she gradually added more exercises. Now she mixes and matches several movements for about 20 minutes daily, building strength consistently without feeling overwhelmed.

She Committed to Just 10 Minutes of Daily Movement

Group of runners in fitness clothing running in the city. Young men and women running together in morning.Shutterstock

Liz discovered that short, consistent movement was far more effective than sporadic intense workouts. "I run only five to ten minutes a day and also on weekends," Liz explains. This minimal time commitment made it easy to stay consistent. "I think the main reason I was able to stay consistent was that on the days I ran, I instantly felt so much better, more focused on my deep work and more productive throughout the day." For those who don't enjoy running, Liz suggests alternatives that still fit into a 10-minute window: "You might want to try yoga in the morning, dancing to music, or hiking with friends. Anything that you can start easily today, even just walking around the house while listening to music."

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

She Avoided Common Weight Loss Pitfalls

Woman exercising with a kettlebell weight, low-section crop​Lift Heavy WeightsShutterstock

According to Liz, weight loss failures typically fall into two extreme approaches. "Number one, avoiding any change in routine while expecting results," she says. The second mistake is "going all in too quickly" with dramatic diet restrictions and intense workout schedules. The solution? Introduce tiny changes first and see if you can naturally integrate them without emotional resistance.

She Prioritized Routine Over Motivation

Caucasian Young Pregnant woman Tummy belly summer green dress touching stomach field expecting a baby relaxing outside nature park lake rural Beautiful magic 8 months enjoying life glasses hat​Gina Knows the Belly “Hang” Well After 7 KidsShutterstock

While a momentary spark might get you started, sustainable habits keep you going. "There was one incident that really motivated me to start tackling my belly fat," Liz shares, recounting an awkward encounter where someone mistakenly thought she was pregnant. Though this pushed her to start a strict diet, the results didn't last. The turning point came when she found an approachable routine she could realistically maintain.

She Wrote Everything Down

Hand writing in journal with coffee mug​De-StressShutterstock

Make your plans concrete by putting them on paper. "When you're writing down your meal plan based on joy distribution, try planning out your day or your ideal week," Liz suggests. Schedule activities that burn calories and strength exercises you can realistically incorporate, even if it's just 5-10 minutes daily. "You're far more likely to stick with them if you write them down and they're visible," she adds, recommending keeping your plan somewhere you'll see it regularly.

She Embraced a Mindset Shift

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

Beyond diet and exercise, success comes from changing how you view your health journey. "Scientific research shows that people who try to lose weight for health-related reasons are more likely to succeed in the long term than those who are motivated primarily by appearance," Liz points out. Approach your habits as investments in your long-term health and ability to enjoy quality time with loved ones, not just as means to look thinner. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

The Simple Habit Helped Nurse Lose 140 Pounds

Jessica Olson findinmyweigh
Wake Up Earlier​
Copyright findinmyweigh/Instagram
Leah Suzanne
By Leah SuzanneMar 30, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you trying to lose weight but need a little motivation? One weight loss warrior claims to have a game-changing tip. Jessica Olson is a nurse and social media influencer who dropped a whopping 140 pounds. In a recent Instagram post, she reveals one habit that was instrumental in her weight loss success. “#1 success tip helped me lose 140 pounds,” she writes in the post.

Wake Up Earlier

What is her number one tip? “It’s simple…WAKE UP EARLIER,” she writes. “I’m sure a ton of people would disagree with me but if I had to pick ONE thing that I feel like has helped ME on MY journey - this would be it.”

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

She Had Bariatric Surgery But Didn’t Gain the Weight Back

“Sure I had bariatric surgery… and some could say that was the one thing that helped. But so many people put their weight back on after having surgery because they don’t change their habits. I created the habit of waking up earlier,” she continues.

This Habit Helps Her Stick to These Other Habits

She maintains that “one simple thing” has helped her lose 140 lbs but also keep it off by:

  1. Hitting her water goals
  2. Taking her vitamins
  3. Getting in a workout.

“All before most people are getting out of bed in the morning,” she says.

There Are Other Benefits

There are other benefits to being an early riser, per Jessica. “But it’s also helped me in other areas. I’m spending more time with God, my house is cleaner, I feel more organized, so I’m in a much better mood,” she says. “All because…I WAKE UP EARLIER.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Also Has a Tip for Those Who Struggle to Sleep

In another post, she offers suggestions to anyone who struggles with falling asleep and shutting their brains off. “After many years of nightshift nursing I have royally messed up my sleep schedule. Some nights I'll lay in bed (mind you I've crawled into bed around 8) and can't fall asleep until after 1-2a,” she says.

She Drinks Mushroom Hot Cocoa at Night

“I have prescribed medication to help with times like that but I really don't like taking it. I decided to try out @ryzesuperfoods mushroom hot cocoa to see if I could tell a difference - and it's been a huge game changer!! For one you can't taste the mushroom part at all, y'all know I have a sweet tooth and this taste just like straight up hot cocoa but the best part is I feel super sleepy within 10-15 minutes of drinking it!” she continued.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Find What Works for You

“All this to say - find what works for you. Maybe it's changing up your nightly routine. Trying some meditation, stretching, a hot bath, bible reading, journaling -or- incorporating some hot cocoa into your nightly routine... Figure out what helps and stick to it,” she concludes. “Transitioning from a night owl to a morning bird has been a huge part of my journey to better health.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
Shutterstock
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Protect Your Health

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

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