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I Lost Inches From My Waist on Ozempic, and Here Are 15 Weight Loss Tips I Have for You

One woman details everything she has learned on her weight loss journey.

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Isabella Roland (@HellaBella) is a weight loss warrior and social media influencer who regularly vlogs about her experience on Ozempic. In a recent viral video, she opens up about everything she has learned about weight loss on the drug. “I have been taking Ozempic for a little over six months at this point, and it helps me with my appetite, it helps me with my hunger cues and fullness signals, and it's been a great tool for me,” she says in the clip. In the video, she discusses the types of meals she eats and what she has learned about eating to lose weight in general.


Tracking Calories Is Key

Her first pointer has to do with calorie counting. “For me, tracking calories is the best way for me to monitor how much food I'm eating,” she says in the video.

Consume Lots of Protein

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“I also find it helpful just to kind of try and get in enough protein on the daily,” she says. “One of the ways that I do that is to have a protein shake per day pretty well. I usually have about 30 grams of protein through a premier protein shake a day.”

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

Seltzer Water Curbs Hunger

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“Some of the other things that I frequently have are seltzer waters,” she says. “That's something that I drink throughout the day.”

Coffee with Protein

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“I usually only limit myself to two cups of coffee per day because otherwise I am like, you know, jittery, and I get anxious. So I try to minimize the amount of caffeine that I'm having,” she says. She also adds Pure Protein to her cup. “I've been using about one-third to one-half of these per cup of coffee. And then I drink two cups of coffee a day. So I mean, I usually get about 30 grams of protein from these per day,” she says.

She Eats Boring Food

Also, maintaining her diet isn’t very exciting. “In addition to that, I just eat a lot of boring food like chicken, cheese, eggs, and things like that,” she says.

Food Doesn’t Give Her the “Dopamine” That It Used To

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“If you look at the types of meals that I'm having, one of the things that I've noticed about eating is that it just does not have that same magical feeling that it used to have. So I'm not as concerned about food. Food does not give me the same dopamine that it used to. And so, unfortunately, I've lost some of the joy of eating, but I also, it's, it's a pro and a con at the same time,” she says.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

She Eats According to Mood

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“What I eat changes based on my mood,” she says. It is also based on how busy she is and what she has going on.

She Eats Frozen Dinners

“I'll often have frozen dinners,” she says. “I sometimes have Lean Cuisines and stuff like that.”

She Meal Preps

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“I really prefer to just have freshly cooked meat in the fridge. And so I can meal prep with that on Sunday, and then I can eat that throughout the week,” she adds. She gravitates toward the “crockpot type” of meals. “I made all of this chicken here in the air fryer, and I'm just gonna put that up in some bags, and then I'll use that throughout the week to make different things,” she says.

She Bases Breakfast Off Hunger Cues

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“Breakfast for me usually just depends on how hungry I am,” she says. When she is super hungry, she will have oatmeal or Greek yogurt with granola. If she isn’t as hungry, she might have a Light and Fit protein shake. “They're 10 grams of protein, and they're only 80 calories,” she says.

She Eats Smaller Portions

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“I just wanna give that tip to you. If you are starting out, you might want to put what you normally put on a plate and then plan on eating 60% of that or 50% of that even. Because it's just your stomach that just can't handle food like it was, it stays in your system longer, and it's definitely more prone to making you upset if you eat too much.”

RELATED:20 Possible Ozempic Side Effects

If She Eats Fast Food, She Skips the Sides

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She still eats fast food but sticks to ordering one item. “I went by Chick-fil-A and got me a spicy chicken sandwich and some ketchup. This is 490 calories, and I think the ketchup is 25 calories. So I do not limit myself to not going to fast food, but I will say when I get fast food, instead of going to get the whole meal, like the sandwich, the side, and the drink, I usually just get the sandwich because it fills me up and I don't wind up having a lot of leftovers. And honestly, it cuts the calories pretty much in half if you don't wind up getting a side,” she says, adding that she only gets fast food once a week.

Start Slow in Your Changes

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“Just remember to start slowly with the changes that you're making because the best way to make changes sustainable is to change slowly over time. If you change everything all at once, you're going to have a very hard time staying successful,” she says. “In order to make a change, you have to sort of moderate what you're doing. You have to try. You have to have effort involved. And so it's hard to put all your effort into something all at once.”

Habit Stacking is Key

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“I'm going to count calories this week, and next week, I'm going to limit the amount of calories I have. Then, the week after that, I'm going to try to count calories, limit the amount of calories, and aim for a hundred grams of protein per day. So just think about it in terms of that,” she says.

RELATED: I’m 50+, and These are 3 Things I Wish I Knew Before Getting the Best Shape of My Life

Finally, Be Patient

“If you're not losing weight super quick, it's not something to get discouraged about. My weight loss has honestly been really slow compared to other people's, and at times, it made me feel self-conscious or just like I'm not doing enough,” she says. “But I know in reality that I've focused on this extensively. And so I think that the results that I'm finally starting to see are like a culmination of everything that I've been doing.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

Karli_Sine karli.sine
Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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Are you considering going on a weight loss drug to drop pounds? You should know a few things before doing so, says one experienced weight loss warrior. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she opens up about her journey, revealing some insider tips on how to maximize weight loss and minimize side effects. “You’re starting your GLP-1 journey and ready to see big changes?” she writes. “Here are some things that aren’t in every post or pamphlet—but you’ll wish you knew them! I speak from experience!!! I lost 55 lbs taking Semaglutide! Your journey will be unique, and I want to make sure you’re set up for success.”

The First Months are Introductory Doses

The first thing to know is that the first months are introductory doses. “GLP-1s like Semaglutide and Tirzepatide aren’t a race. Starting with a lower dose helps your body adjust, reduces side effects, and builds a solid foundation for results. Don’t expect weight loss after a week or even a month, you JUST started!” she writes.

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

Stay Hydrated But With Electrolytes

Next, hydration is key. “Increased water is crucial, but plain water isn’t enough. GLP-1s slow gastric emptying, so add electrolytes to prevent fatigue and headaches,” she says.

Protein is Non-Negotiable

You also need to make sure you are consuming enough protein. “With reduced appetite, protein intake often drops, risking muscle loss. Aim for 90–120g daily, and prioritize it at every meal to preserve lean muscle while losing fat,” she writes.

RELATED:20 Possible Ozempic Side Effects

Resistance Training MATTERS

You need to resistance train if you want to maximize weight loss. “GLP-1s give you a leg up, but strength training will improve results, reduce loose skin, boost energy levels and help protect your muscles,” she writes.

Side Effects? Prep Ahead

Side effects are inevitable, but prepping ahead can minimize them.

  • Nausea: “Keep ginger chews or peppermint oil handy. Get Zofran if possible for the bad days,” she suggests.
  • Constipation: “Magnesium glycinate and high-fiber foods like Inulux Fiber can help,” she says.
  • Fatigue: “B12 or NAD+ injections can be game changers,” she notes.

It’s Not Just About Weight Loss

Going on a weight loss drug will do more than help you lose weight. “GLP-1s improve insulin resistance, lower inflammation, reduce cravings, and even improve cardiovascular health. Celebrate all the wins, not just the scale,” she writes.

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

Expect Plateaus

Your weight may plateau. “They’re normal and don’t mean failure. Use plateaus as a time to reassess nutrition, hydration, and activity. Try a new injection site or upping your water!” she says.

Consistency Is King

Stay consistent. “Weekly doses are ideal, so stick to the same day and time to stay on track. Set alarms or reminders if needed,” she suggests.

RELATED:20 Things to Avoid While on Ozempic

Prepare for Questions or Judgement

People might ask you a lot of questions about weight loss drugs, or even judge you. “Educate yourself on how it works—it’s not a shortcut; it’s science. Confidence in your choice shuts down negativity,” she says.

Stay the Course Post-Goal

And lastly, stay the course even after you hit your weight loss goal. “GLP-1s aren’t a ‘one and done’ solution. Many people stay on low doses long-term to maintain insulin resistance, reduce cravings, or prevent weight regain,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

FACT CHECKED BY Christopher Roback
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 thinking about going on Ozempic to lose weight but are curious what it is actually like? Learning about other people’s experiences with the weight loss drug can be helpful in deciding whether or not you want to explore the possibility for yourself. Katherine (@therealkatherine) is a social media influencer, podcaster, and TikToker who blogs about everything from entertainment to weight loss. In one of her viral videos, she shares her experience on Ozempic. “It's been 6 months already, wow,” she writes in the caption of the clip, sharing a before-and-after photo. Here is what she has to say about her experience with the drug.


She Offers a 6 Month Update

@therealkatherine

TikTok · IG + YT : @doseofmorningchisme

“It’s been six months since I started Ozempic,” she says at the start of the clip. “Like I always say, if you do not agree that I'm on Ozempic, that's totally fine. This video is not for you. Your opinion is not going to change my mind, but you are free to feel whatever way you wanna feel.”

She Lost 38 Pounds – Over 6 Pounds Per Month

therealkatherine2therealkatherine/TikTok

She starts off by revealing that she has lost over 6 pounds per month on the drug. “So it has been six months, as I mentioned. I have lost almost 38 pounds, give or take a pound,” she says.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Her Transformation Is Stunning

@therealkatherine

TikTok · IG + YT : @doseofmorningchisme

“It is crazy looking at myself every single day. You see the difference, but not really sometimes. And then I look at pictures, and I'm like, the difference is there. You know what I'm saying? This picture on the left is from last Christmas, and the picture on the right is from Thanksgiving,” she continues.

She Feels Like “A Different Person”

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“This year, honestly, I feel kind of like a different person at this point. This medication has helped me so much,” she says.

“I struggle with PCOS, like hardcore, and I have the majority of my adult life, and I just thought I was always gonna struggle with it,” Katherine reveals. “I didn't realize there were things that I could do to make it better.”

“And also being insulin resistant, having such a difficult time losing weight, which is something that I never thought I would be able to get past,” she says. “I thought I was just gonna have to live with the fact that I couldn't lose weight, that it was difficult for me to lose weight, that I could look at a cookie and gain weight.”

In the comments, Katherine was asked how she got a prescription for the drug. “When I did my labs, my A1C was right under being diabetic, and due to having PCOS, they approved it!” she wrote.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

What Is Ozempic Approved For?

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

The National Library of Medicine explains that Ozempic is approved to control blood sugar levels in adults with type 2 diabetes when other medications do not control the sugar levels well enough. However, many people use it off-label for weight loss.

How Much Does Ozempic Cost?

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Ozempic can be expensive – with or without insurance. GoodRx reports that without insurance approval, Ozempic can cost as little as $937.98 per month and as much as $1014 per month. With approval, most insurance companies cover around 85 percent of the cost.

RELATED:20 Possible Ozempic Side Effects

Will You Gain the Weight Back?

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The most unfortunate side effect of Ozempic is that many people experience rebound weight gain. One study found that one year after stopping the drug, participants regained two-thirds of their prior weight loss.

💪🔥Body Booster: If you have type 2 diabetes and are struggling to control your blood sugar levels, talk to your doctor about Ozempic. While it's approved for diabetes management, some people also use it for weight loss, although this is considered an off-label use.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
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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.

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

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

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

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

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Chardae alwayzdae
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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.

Are you thinking about or getting ready to start taking a weight loss drug? There are many things you should know before you do, according to someone who has been successful on the jab. Chardae is a weight loss warrior and social media influencer who lost 100 pounds on Mounjaro, a weight loss drug similar to Ozempic. In a new social media post, she shares a handful of wisdom she has learned since her successful weight loss drug experience. “5 things I wish I knew before changing my life with Ozempic,” she writes in the post.

It’s Close to Magic

The first thing you should know? “It’s not magic, but it’s close,” she says. “You still have to make healthier choices, but Ozempic gives you that push to stay consistent. Pair it with strength training to build muscle and keep your metabolism thriving—it’s a game-changer!”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Plan on Drinking Lots of Water

Next, plan on drinking lots of water. “Water = your new BFF. Staying hydrated is non-negotiable. If you’re not sipping throughout the day, you might feel drained or dizzy. A cute water bottle makes it easier to hit those hydration goals!” she writes.

Food Noise Will Quiet Down

“The silence is real,” she continues. “Food noise (aka those constant cravings and obsessing over snacks) becomes a thing of the past. Suddenly, you’re eating because you’re hungry, not because you’re bored or emotional. It’s such a freeing feeling!”

RELATED:20 Possible Ozempic Side Effects

You Need to Eat Lots of Protein

Protein is EVERYTHING,” is the fourth thing to know. “With Ozempic helping you eat less, it’s so important to make every bite count. Protein fuels your strength training, keeps you full longer, and supports your overall glow-up. Think lean meats, eggs, Greek yogurt, or plant-based options—it’s the MVP of your meals!” she writes.

Don’t Forget About Self-Care

Lastly, self-care is a must. “This journey isn’t just about losing weight; it’s about feeling amazing inside and out. Skincare, strength training, and celebrating those small wins all help build confidence and keep you motivated,” she writes.

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

Be Patient

And, be patient. “Starting Ozempic? Take it one day at a time, babe—you’re going to feel like a whole new you!” she concludes the post.

She Also Offers Tips on How to “Slay” Your Journey

In another post she offers “3 tips to slay your journey” on Ozempic. “I’m almost 100 lbs down on my GLP-1 journey, and let me tell you—it’s not just about the weight. It’s about the freedom from food noise, the confidence in my skin, and the energy to live life on my terms. You deserve to feel this good too, and I’m here to tell you—it’s 100% possible,” she writes.

RELATED:20 Things to Avoid While on Ozempic

Get Your Mind Right

The first tip? Get your mind right. “This journey starts in your head before it ever shows up in your body. Believe in YOU,” she writes.

Build a Routine You Love

Next tip? Build a routine you love. “Protein-packed meals, strength training, and a little self-care = my holy grail combo,” she reveals.

Be Consistent, Not Perfect

Her last tip is to be consistent, not perfect. “Progress beats perfection every single time. Show up for yourself, even if it’s just one small step a day,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Vannessa Shafer
I Lost 60 Pounds With GLP-1 and These 7 Changes Shocked Me Most
Copyright Vannessa Shafer/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.

Do you want to maximize weight loss while on Ozempic? According to one expert, there are a handful of habits that will help you lose more weight while on a GLP-1 drug. Vannessa Shafer is a social media influencer and weight loss warrior who lost 60 pounds in 7 months with the help of weight loss drugs. In a new post, she reveals a few habits that improved her weight loss. “5 things that helped me lose 60 pounds in 7 months on my GLP-1 journey,” she writes.

She Started Counting Protein

The first thing she did? “Stop counting calories and start counting protein,” she reveals. “My protein goal was 150 grams a day. If I reached between 120-150, my scale dropped. If I was under 100 my scale didn’t move the slightest bit.”

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

She Started Meal Replacement Protein Shakes

“Meal replacement protein shakes made my life so much easier because sometimes sitting down to eat a meal wasn’t happening because I got full too quick which wasn’t actually serving my goals. Fueling your body has to happen,” she continued.

She Amped Up Fiber Intake

She also amped up fiber intake. “Fiber is essential in your day and please don’t learn that the hard way. Think gut health and digestion. Prioritize it,” she says.

Hydration

She also started hydrating more. “Water intake is crucial. I strived for 80 ounces a day. Staying well-hydrated helps maintain bodily functions and supports metabolism, which is crucial for effective weight management. Adequate water intake also aids in the absorption of nutrients from food, ensuring that the body gets the necessary elements to function optimally and support weight loss efforts,” she writes.

RELATED:20 Possible Ozempic Side Effects

Walking

Finally, she started walking more. “A walking pad & walking outside really helped me have breakthrough moments in my weight loss while also building up muscle. Get a weighted vest or walking outside with some weights in hand. I worked towards 10k steps a day but do what you can. 5k is better than nothing,” she says.

Before She Started Ozempic She Wished She Knew She Would Be Disgusted with Food

In another post, she reveals some things she wished she knew before going on a GLP-1. “I didn’t know that somewhere in the middle of a meal and quite literally mid bite I would push my plate away in complete disgust,” she reveals. “The way Tirzepatide has the ability to say “Vannessa, you’re done” is the most impressive voice in my head.”

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

She Didn’t Know She Would Lose the Desire to Drink Alcohol

“I didn’t know I would lose all desire to drink alcohol,” she continued. “I didn’t realize the medication had the ability to stop habits that weren’t good for me. I’m still shocked everyday when someone tells me they quit smoking, drinking, shopping addictions etc. The ability to control the reward center is crazyyyyy.”

She Didn’t Know She Would Battle Body Dysmorphia

“I didn’t know how hard it would be to shop and pick up anything other than my old size. Body dysmorphia is so real,” she admits. “It took a long time for it to sink in that I would actually need a size small instead of an XL/1X.”

RELATED:20 Things to Avoid While on Ozempic

She Didn’t Know Her Feet Would Shrink

“I didn’t know my feet would shrink. My feet shrunk. How is that even possible?” she asks. “I went from a size 8.5 to a 7.5 😳 I’m still wrapping my brain around it.”

She Didn’t Know Her Mental Health Would Improve

“I didn’t know how much my mental health would improve,” she continues. “I know you’re supposed to love yourself at every size but realistically, I loved myself but not my body and that caused me to struggle so much. I did a lot of shower cry sessions. I’m in a much better place now.”

She Didn’t Know She Would Be Proud to Be on a GLP-1

“I didn’t know I would go from embarrassed about being on a GLP1 to loudly sharing about it because I’m proud of me for putting myself first and I’m proud to be able to help others find success and put themselves first,” she says. “It was nowhere on my vision board but here we are.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

She Didn’t Know It Would Work

She was also shocked that she finally lost weight. “I didn’t know it would work but it did and it completely changed my life,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Sarah Bouchard fedandfreewithsarahb
​Unrealistic Expectations
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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 dieting and spending time in the gym, but are starting to feel bulk? You might be making a common mistake. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new Instagram post, she breaks down the reason why you might not be achieving the toned look you desire.

“I hate to break it to you, but…What makes a woman appear ‘bulky’ 99% of the time is 🥁… consuming more calories than her body needs. The women you see in their late 30s and beyond who look ‘toned’? They prioritize protein like it’s their job and aren’t afraid of lifting heavy.

According to Sarah, achieving a “toned” look means having: “A moderate to low amount of body fat” and “A healthy amount of muscle tissue.” And “muscle isn’t built by accident,” she says, noting that it requires “Consistent strength training” and “Adequate protein intake.”

“In my experience assessing clients’ food logs, I’ve noticed patterns that inadvertently lead to an undesired ‘bulky’ appearance,” she continues. The first one? “Fearing carbs but loading up on ‘healthy fats’,” she says. “There are only two other macronutrients besides protein: carbs & fats. Women who fear carbs often end up in a caloric surplus from fats (think nuts, flaxseeds, almond flour, coconut oil).”

Neglecting Satiety

Next is neglecting satiety. “Trying to eat as little as possible is not a winning strategy for that ‘toned’ physique, as it will inevitably result in overconsumption of calories. Want to feel more full without being in a calorie surplus? Lean protein & fiber-rich foods are key,” she says.

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

Misunderstanding Protein Density & Quality

The third reason is the misunderstanding of protein density and quality. “Not all protein sources are created equal,” she writes.

Don’t Undereat

She offers solutions to optimize calorie and protein intake, starting with undereating. “Stop trying to eat as little as possible: Focus on foods that help you feel more full and build muscle!” she writes.

Balance Macronutrients

Next, make sure to balance macronutrients. “Ensure each meal contains a balance of protein, healthy fats, and complex carbohydrates to promote satiety and muscle maintenance,” she writes.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Prioritize Protein

Prioritize protein. “Aim for a minimum protein intake between 0.8–1 grams per lb of body weight daily to support muscle synthesis and maintenance,” she says.

Distribute Protein Intake

Make sure you are distributing protein intake as well. “Spread protein consumption evenly across meals to maximize muscle protein synthesis & satiety throughout the day,” she suggests.

Balance Nutrition with Exercise

Don’t forget about movement. “Remember, achieving a toned physique is about creating a sustainable balance between nutrition and exercise,” she concludes. 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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3 Simple Stretches Made This Coach More Flexible in 2 Weeks
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We've all experienced those mornings – waking up feeling stiff, tired, and perhaps a bit cranky. As yoga expert Liv explains, "When we wake up in the mornings, our bodies can feel quite stiff, a little lethargic, and often a little cranky too." Adding simple stretches to your morning routine can dramatically change how you feel both physically and mentally.

Meet the expert

Liv is dedicated to helping people become strong and flexible through mobility-based strength training and yoga. She's the creator of The Yoga Rebel Method, which uniquely combines strength training with yoga principles. With over 500K YouTube subscribers, Liv has guided countless people toward better mobility and flexibility. Try these three essential stretches she recommends and experience the difference they can make to your entire day.

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The science behind morning stretches

Why are these particular stretches so effective? According to Liv, it's about more than just loosening tight muscles. "Our bodies have natural instincts for survival, which lead us to want to protect our vital organs like our lungs, like our heart. It's why we often sleep curled up in a small ball." These targeted stretches help counteract this protective position and trigger your body's natural energy systems.

The morning energy boost

These stretches work on a biological level to increase alertness. "When we expose these vital organs in something like a chest and abdominal stretch, our body senses a slight increase in vulnerability and this activates our nervous system," Liv explains in her post. This gentle activation provides "a natural energy boost and a sense of alertness through increased production of adrenaline." It's a clever way to harness your body's built-in energy systems.

Stretch 1: Camel Pose Sweeps

Yoga,Instructor,camel, pose Ustrasana, asana,

This dynamic stretch specifically targets your hip flexors, abdominals, chest, and shoulders – all areas that typically tighten overnight. To perform it, Liv instructs: "Come to sit onto your heels, toes tucked under, and take your knees a little wider than your hips. From here, take one hand to your heel and then sweep the other arm up towards the sky as you lift your hips off of your heels."

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Perfecting the Camel Pose Sweep

On windy day young slender woman does yoga near sea on embankment doing asanas, performs physical exercises. During sunset, girl performs camel pose, Ushtrasana

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The key to making this stretch effective is in the details. Liv advises, "Tuck your tailbone under and squeeze your bum as you rise. Press the chest up towards the sky and turn your gaze slightly off towards one side." Then return to center and repeat on the other side. "Spend around 30 seconds moving from side to side," she recommends, emphasizing that this is a dynamic stretch to be performed with control and awareness.

Stretch 2: Alternating Lunges and Hamstring Stretches

Fitness woman doing lunges exercises for leg muscle workout training in gym.Top 11 Exercises for Leaner, Stronger, Firmer LegsShutterstock

This second essential stretch addresses the notoriously tight morning hamstrings while maintaining the chest-opening benefits of the first stretch. "Bring yourself into a low lunge position with the back knee on the floor and the toes tucked," Liv explains. The proper form is crucial here for your safety and effectiveness.

Lunge to Hamstring Technique

Fit young woman working out outdoors in park on summer day, doing crescent lunge pose (anjaneyasana), Horse posture (ashva sanchalasana), stretching hip flexors and quadricepsShutterstock

Liv emphasizes a specific technique for this movement: "Keeping the tailbone softly tucked under in the lunge is really important to look after your lower back and to actually be able to stretch your hip muscles, so don't forget this point." From the lunge position, "Use a nice big breath in as you lift the chest and let your arms open up like goalposts, pressing the pelvis forwards and down as you do."

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The Hamstring Stretch Transition

Silhouette of beautiful woman practicing yoga asana on the beach with sunrise on twilight blue vibrant sky and calm sea in background. Skandasana, Side lunge, Stretching, Power concept, Meditation.

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Completing this stretch sequence requires a smooth transition. "From there, shift your hips back to sit onto your back heel, straightening out the front leg," Liv instructs. She notes that "How upright you remain with your torso will depend on how flexible your hamstrings are." Alternate between the lunge and hamstring stretch about eight times before switching sides.

Stretch 3: Seated Twist with Arm Reaches

seated twist with bent kneesShutterstock

The final essential stretch in Liv's morning routine adds side body opening to complete your morning energy boost. "Come to sit onto the floor with one leg straight out in front of you and the other bent, foot towards your inner thigh," Liv explains. This position creates the foundation for an effective twist and side stretch combination.

The Twist and Lift

woman engages in a side stretch while seated on a yoga mat during an outdoor exercise session. This image reflects the balance between strength and flexibility in modern fitness practices.

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From the seated position, "twist the body off towards the side of your bent leg and place a hand behind you onto the floor," says Liv. Then, "As you take a nice deep breath in, lift your hips off of the floor as you circle the arm up and overhead." This movement creates a powerful opening through the side body while engaging your core.

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Flowing with Your Breath

The rhythm of breath is crucial to making this stretch effective. "Similarly to before, think of slightly tucking the tailbone under, engaging your bum muscles and pressing that chest towards the sky," Liv advises. Then, "use a breath out to sit your bum back to the floor." She emphasizes that "Following your breath will make these movements a little easier."

The Importance of Consistency

Liv concludes with an important reminder about flexibility training: "When it comes to improving your flexibility, little and often is a far more effective approach than sporadic longer sessions every now and again." These three non-negotiable stretches provide maximum benefit in minimum time – perfect for establishing a sustainable morning routine that transforms how you start each day.

Your Morning Transformation

By incorporating these three expert-recommended stretches into your morning routine, you'll notice both immediate and long-term benefits. You'll start your day with increased energy, better mobility, and a clearer mind. As Liv explains, stretching also gives "your body a dose of endorphins, the happiness hormone, to set you off with a positive start." Begin tomorrow with these stretches and feel the difference for yourself. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

SANTA MONICA, USA. February 07, 2025: Sarah Michelle Gellar at the Critics Choice Awards 2025.
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Sarah Michelle Gellar is living, breathing proof that 40s are the new 20s. The Buffy the Vampire Slayer star looks fitter at 47 than she did at 27, showing off her flat abs and toned body in Alo exercise sets all over Instagram. Her new trainer might have something to do with her body glow-up. The actress recently started working out with Coach Brach Gould, who also trains Harry Styles and Christina Milian. Here are the exercises she is doing and some other details about her approach to diet and exercise

What Her Trainer Says

Gould recently shared a video of their workout routine on Instagram. “I’ve been working with Sarah for over 6 months now and all I can say is how impressive her progress has been! She’s become stronger, fitter and more mobile by us just sticking to a programme and working on fundamentals. No fancy stuff, just consistent exercises with hard work! So proud of you!!!” he captioned it.

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These Are the Exercises She Does

In the clip, the two train at the Alo studio in Los Angeles, doing a variety of exercises:

  • Half Kneeling High Cable Pulls
  • Single Arm Kettlebell Farmers Walks with High Knee
  • Single Arm Dumbbell Lunges
  • Stability Ball Planks
  • Plate Weighed Side Steps
  • Side-to-side Medicine Ball Slams
  • Assault bike cardio.

She Has Workout Buddies

In another Instagram video, Gellar reveals that she is a fan of the workout buddy system. “It’s true what they say… girlfriends and exercise are good for your mental health. Just missing @madelyncline … and @jennkaytin …. and @samlansky …. and @realfreddieprinze,” she captioned the clip, also taken at the Alo gym.

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She Fuels Up on Green Juice Prior to Working Out

Gellar is a fan of fresh green juice. "I go every weekend to the farmers market and I get fresh kale, spinach, celery, and lettuces and I blend it all together," she told Who What Wear. "That's my favorite thing before I work out.”

Outdoor Activities

When she isn’t int he gym, she stays active outdoors. "I chase two children around which is the best recipe to stay active as they're so active," she told Body+Soul. "I'm very fortunate that I live in a climate that's beautiful year around and I try to take advantage of being outside, whether it's hiking or going to the beach and swimming and surfing. I prefer all those great outdoor activities than indoor activities – although I do love yoga. If we do yoga on the beach then I'm really happy." And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.