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7 Quick & Easy Tips for Burning Fat Faster

It’s simple and sustainable.

Ferozan Mast
By Ferozan MastMay 01, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 01, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Fitness & Workouts

Burning fat might seem like a (literal) uphill battle, but there are so many factors that can affect weight loss and several that can make it easier. By making a few simple lifestyle changes, you can burn fat without working out for hours a day or severely restricting your diet (which is never recommended). Here are seven ways to make fat loss quicker and more effective.

Intermittent Fasting

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Intermittent fasting encourages fat loss through the concept that the body is forced to burn fat reserves for energy. “Your body goes into starvation mode and when it runs out of a carbohydrate source for fuel, it will start going to fat sources,” bariatric surgery coordinator Kristen Smith, MS, RD, tells Piedmont Health. “That puts your body into ketosis where it starts burning fat.”

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

Strength Training

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

Strength training is a highly effective way to burn fat. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to UMMS. “Our resting metabolism is based upon our fat-free mass, most of which is muscle. When we take the time to develop that muscle, we can also develop a higher metabolic rate. That means burning more calories even when you’re not exercising.”

Eat More Protein

Delicious portion of fresh salmon fillet with aromatic herbs, spices and vegetables - healthy food, diet or cooking conceptShutterstock

Getting enough protein (10-35% of your daily calories) helps promote satiety and burn more fat thanks to the thermic effect of food. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Get Enough Sleep

Top View Apartment: Beautiful Young Woman Sleeps Charmingly in Her Bed, Turns off Smartphone Alarm Clock, Greets a New Day with Happiness and Smiles. Top DownShutterstock

Get at least 7 hours of sleep every night for maximum health benefits, including fat burning. "Most people focus on exercise and diet when it comes to weight management and a healthy heart, but few focus on sleep," Dr. Beth Frates, director of lifestyle medicine and wellness in the Department of Surgery at Massachusetts General Hospital, tells Harvard Health. "People might also feel more alert, energized, and happier with more sleep. This could lead to more activity, even if it isn't exercise. It may lead to less sitting and more socializing."

Walk As Much As Possible

The girl walks along the path in the woods to the light in a white jacket and jeans.Shutterstock

Take the stairs and park further away from the grocery store—just walking is fantastic for fat-burning. “We burn fat during a walk, but what’s even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest,” Lindsay Allen, MS, RDN, owner of Back in Balance Nutrition & Fitness tells Fitbit.

Be Mindful of Alcohol

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Alcohol is notorious for derailing fitness goals—not only does it contain a lot of empty calories, but too much can encourage overeating and skipping workouts. “Alcohol contains calories but little to no nutrients, so they can be considered wasted calories,” says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals. “And alcohol lowers your inhibitions and increases the sensitivity of the reward centers of your brain. So not only do we tend to eat more unhealthy foods when we drink alcohol, but the food we do eat tastes really, really good, which also leads us to eat more quantity.”

RELATED: 5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

Be Mindful Of Diet

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Weight loss happens when you burn off more calories by and large than you take in. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss,” says the Mayo Clinic. “But it really comes down to eating fewer calories than your body is using if you want to lose weight.”

💪🔥Body Booster: A healthy lifestyle makes fat loss so much easier and sustainable.

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Fitness & Workouts

7 Quick & Easy Tips for Burning Fat Faster

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Ferozan Mast
By Ferozan MastMay 01, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Burning fat might seem like a (literal) uphill battle, but there are so many factors that can affect weight loss and several that can make it easier. By making a few simple lifestyle changes, you can burn fat without working out for hours a day or severely restricting your diet (which is never recommended). Here are seven ways to make fat loss quicker and more effective.

Intermittent Fasting

Stressed Woman Having a Pill Before the Meal in a Restaurant. Unhealthy dieting with extreme measures of being in a caloric deficitShutterstock

Intermittent fasting encourages fat loss through the concept that the body is forced to burn fat reserves for energy. “Your body goes into starvation mode and when it runs out of a carbohydrate source for fuel, it will start going to fat sources,” bariatric surgery coordinator Kristen Smith, MS, RD, tells Piedmont Health. “That puts your body into ketosis where it starts burning fat.”

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

Strength Training

fit woman exercising with battle ropes during strength workout in cross functional gym, copy space. strong female concentrated on trainingShutterstock

Strength training is a highly effective way to burn fat. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to UMMS. “Our resting metabolism is based upon our fat-free mass, most of which is muscle. When we take the time to develop that muscle, we can also develop a higher metabolic rate. That means burning more calories even when you’re not exercising.”

Eat More Protein

Delicious portion of fresh salmon fillet with aromatic herbs, spices and vegetables - healthy food, diet or cooking conceptShutterstock

Getting enough protein (10-35% of your daily calories) helps promote satiety and burn more fat thanks to the thermic effect of food. “Protein is invaluable when it comes to increased fullness and satisfaction after a meal,” Annalise Pratt, RD, tells the Cleveland Clinic. “Knowing how to use this key nutrient as part of a balanced diet puts the odds of losing weight on your side.”

Get Enough Sleep

Top View Apartment: Beautiful Young Woman Sleeps Charmingly in Her Bed, Turns off Smartphone Alarm Clock, Greets a New Day with Happiness and Smiles. Top DownShutterstock

Get at least 7 hours of sleep every night for maximum health benefits, including fat burning. "Most people focus on exercise and diet when it comes to weight management and a healthy heart, but few focus on sleep," Dr. Beth Frates, director of lifestyle medicine and wellness in the Department of Surgery at Massachusetts General Hospital, tells Harvard Health. "People might also feel more alert, energized, and happier with more sleep. This could lead to more activity, even if it isn't exercise. It may lead to less sitting and more socializing."

Walk As Much As Possible

The girl walks along the path in the woods to the light in a white jacket and jeans.Shutterstock

Take the stairs and park further away from the grocery store—just walking is fantastic for fat-burning. “We burn fat during a walk, but what’s even better is that walking consistently primes our bodies to be better at using fat for fuel, meaning that we become better fat burners even at rest,” Lindsay Allen, MS, RDN, owner of Back in Balance Nutrition & Fitness tells Fitbit.

Be Mindful of Alcohol

Group of friends in a wine tasting tour at vineyard - Hands toasting red wine glasses with sun flare - Friendship and travelling conceptShutterstock

Alcohol is notorious for derailing fitness goals—not only does it contain a lot of empty calories, but too much can encourage overeating and skipping workouts. “Alcohol contains calories but little to no nutrients, so they can be considered wasted calories,” says Kelli Santiago, board-certified sports dietitian and wellness coach at University Hospitals. “And alcohol lowers your inhibitions and increases the sensitivity of the reward centers of your brain. So not only do we tend to eat more unhealthy foods when we drink alcohol, but the food we do eat tastes really, really good, which also leads us to eat more quantity.”

RELATED: 5 Sleeping Positions Destroying Your Posture Overnight – and 3 You Should Try

Be Mindful Of Diet

Juicy grapefruit pieces with fresh mint in a bowl, close upShutterstock

Weight loss happens when you burn off more calories by and large than you take in. “Popular fad diets may promise you that not eating carbohydrates (carbs) or eating a pile of grapefruit is the secret to weight loss,” says the Mayo Clinic. “But it really comes down to eating fewer calories than your body is using if you want to lose weight.”

💪🔥Body Booster: A healthy lifestyle makes fat loss so much easier and sustainable.

Nutrition & Diet

5 Little-Known Tips for Burning Belly Fat

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Leah Groth
By Leah GrothApr 10, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Do you want to burn fat without having to make major changes to your life? According to experts, there are a few simple things you can do to majorly amplify fat loss. Mike Diamonds, MD, founder of Sculpt by Science, is social media famous for sharing helpful hacks on how to get into shape and lose weight. In a recent clip, he reveals some little-known tips for burning belly fat. “These are five fat loss cheat codes. I wish I knew when I started,” he says at the start of the YouTube Shorts clip. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, and co-author of the Flat Belly Cookbook for Dummies, to weigh in.

Walk for Cardio

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“Number one, walking should be your main form of cardio,” says Diamonds, citing research that has shown that it burns the most fat. “I’m not sure it actually burns the most fat, but low to moderate intensity cardio is great, especially for beginners,” says Collingood. “Walking is simple—it doesn't take any equipment other than a good pair of shoes,” she adds. It can also be social. “Meet friends or family or take the dog with you for a nice brisk walk.”

RELATED:5 Best Exercises for “Bra Bulge” After 50

High Protein Diet

Grilled top sirloin or cup rump beef meat steak on marble board. Black background. Top viewShutterstock

Next, “the formula to being able to build muscle and lose fat is a high protein diet,” claims Diamonds. “30 to 50 grams per meal multiplied by a caloric deficit and weightlifting.” Collingwood agrees that you “definitely want protein to maintain and build muscle,” adding that it also keeps you satisfied.

Seven to Eight Hours of Sleep

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“Three, sleep a minimum of seven to eight hours,” says Diamonds. “Sleeping any less will feel like playing Call of Duty or FIFA in hard mode.” Collingwood agrees that sleep is “absolutely necessary,” recommending 7 to 9 hours “to recover the body and help with hormone regulation.”

Morning Workouts and Exercise in Afternoon

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“Train in the morning and eat in the afternoon. Myself and my clients find the most productive formula is to train in the morning and then break your fast after midday,” claims Diamonds. “Morning is great for training but if you wait several hours to eat you are leaving yourself open to poor recovery,” notes Collingwood. “It is better to eat something within an hour after training, especially if training is intense or long.”

RELATED:3 Best Practices for Walking, by a Podiatrist

Eat the Same Food Every Day for a Week

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And his last tip, “track your diet for one day and then eat the same food every day for a week. This will make your journey so much easier,” he says. “Tracking what you eat can be very eye opening, but it’s not necessary to eat the same thing every day,” says Collingwood. “Variety is better for the gut microbiome and to keep you from getting bored or feeling deprived.”

💪🔥Body Booster: In order to maximize belly fat, start by taking a look at your diet and making sure you are meeting the protein recommendations for your height, weight, and gender.

Fitness & Workouts

7 Things You Should Do to Boost Fat Burning

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Leah Groth
By Leah GrothOct 17, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight and burn fat? Cutting calories and exercising more are general approaches to getting in shape, but there are specific things you can do to maximize fat burn and lose weight faster. Body Network consulted two top diet and fitness experts to offer some tips on key things you should do to boost fat burning.

Lift Weights

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Sara Haley, American Council on Exercise (ACE) certified trainer and instructor, recommends incorporating strength training, “especially heavy weights,” she says. “The more muscle you have on your body, the more calories you burn and the more results you will see. Bonus: Lift heavier weights and see quicker and better results!

RELATED: 9 Surprising Things That Happen When You Quit Processed Foods

Do Cardio (Almost) Every Day

Certified Santa Monica personal trainerJason Kozma, aka Mr. America and Mr. Muscle Beach, a champion bodybuilder who trains clients at Santa Monica-based High-Performance Personal Training, recommends doing cardio almost every day.

“Every pound of body fat contains 3500 stored calories. If you want to lose 1 pound of body fat a week, you have to have at least a caloric deficit of 500 calories per day. If you want to lose more, then you have to do more,” he says. “You would be surprised at how many people think that they can alter their diet and lose weight without adding additional cardiovascular exercise. It’s simply not possible to create enough of a caloric deficit by changing your caloric intake in order to burn fat at any sort of significant rate.”

Switch to Steady State Cardio

Beautiful fit woman in good shape jogging alone on city bridge.Shutterstock

Kozma also recommends switching from cardio to steady state cardio, an aerobic exercise that involves maintaining a consistent pace for an extended period of time. “I personally prefer steady state cardio in the fat-burning zone to preferentially burn body fat rather than muscle tissue,” he says. Haley agrees, recommending workouts like swimming, walking, jogging, and cycling.

RELATED: 15 Foods Experts Say You Should Stop Eating Today

Eat More Protein

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Haley recommends amping up your protein intake. “It takes more energy for your body to digest protein than it does for fats or carbs, which means you burn more calories when you eat protein,” she says. “It also helps reduce appetite and prevent muscle loss during fat loss,” adds Kozma. “Protein supports muscle growth, keeps you fuller longer, and helps prevent overeating.”

Sleep More

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The more you sleep, the more fat you can burn, says Haley. “Although often overlooked, sleep can make or break your fat-burning efforts. When you're sleep-deprived, your body produces more cortisol, a hormone that encourages fat storage, particularly around the belly,” she explains.

“Lack of sleep can disrupt hormones that control hunger (ghrelin and leptin), leading to increased cravings and overeating. Poor sleep can also negatively impact insulin sensitivity and increase cortisol production which increases fat storage,” adds Kozma. “You would be astonished at how many people have no idea about this and are chronically under-sleeping and unknowingly sabotaging their fat loss and exercise efforts.”

Get More Incidental Exercise

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“Too often I hear from people, ‘I’m working out, but I’m not seeing results.’ More often than not, I also hear that they do their workout but don’t move their bodies nearly enough for the rest of the day. Consistent daily movement (like walking, taking the stairs, doing laundry, cleaning your house) will keep your body burning fat throughout the rest of the day,” says Haley.

RELATED: I Lost 6 Pounds in 6 Weeks and Shaved Inches Off My Waist by Adding 600 Calories Daily

Incorporate More Healthy Fats

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Eat fats to burn fat, says Kozma. “Healthy fats, such as those from avocados, nuts, and olive oil, can help control hunger and improve the body’s ability to burn fat. Omega-3 fatty acids, in particular, improve fat metabolism,” he explains. “Eating healthy fats helps with nutrient absorption, reduces inflammation, and supports long-term fat loss by promoting a feeling of fullness.” And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Fitness & Workouts

6 Best Exercises for Burning Fat

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Ferozan Mast
By Ferozan MastAug 13, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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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.

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she knows a thing or two about healthy fat-burning and weight loss. Soraya has simple, down-to-earth advice about the best workouts and exercises for blasting fat—and she should know, having first-hand experience in building strength, losing weight, and keeping it off. Here are her six best exercises for burning fat, from number 6 to the number 1 best method for weight loss.

#6 Running

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Soraya includes running her fat-burning regimen, which is a very effective way to burn calories, experts say. “Most people overestimate the calories they burn on the run,” Angela Rubin, USAT Level I triathlon coach and studio manager of Precision Running Lab at Equinox in Boston, tells Runner’s World. “As a very general estimation, you burn about 100 calories per mile that you run. So, if you run two or three miles, you’ll burn about 200 to 300 calories, which is a solid workout.”

#5 HIIT

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HIIT is a great way to get some cardio in and burn fat. “HIIT and other high-intensity exercise programs help you burn a lot of calories in a short amount of time,” says UC Davis. “Research has also shown that you keep burning calories for hours after your workout is finished. These workouts typically cause you to burn more fat and build muscle. Studies have also shown that high-intensity workouts may help lower blood pressure and heart rate.”

RELATED: Eat More of These 10 Foods to Lose Weight Fast

#4 Yoga

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Soraya includes yoga in her fat-burning exercises. “If you are trying to lose or maintain your weight, you may want to try yoga,” said Chika Anekwe, MD, MPH, and Niyoti Reddy, MD, via Harvard Health. “There is good research that yoga may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance. Yoga can also help you burn calories as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. These are only some of the many benefits of yoga.”

#3 Pilates

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Soraya recommends Pilates, which is a great, low-impact way to burn off fat and help build muscle. "Since Pilates is a low-impact exercise that doesn't break down muscle fibers like some other strenuous workouts, you can do Pilates more regularly than some other exercises," Sarah Brooks, a certified Pilates instructor and founder of the New York City-based Pilates studio, Brooks Pilates, tells USA Today. "Pilates will also burn many calories per session.”

#2 Walking

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Walking is one of the easiest and most effective methods of fat-burning. “Walking is beneficial for weight loss, but it’s important to recognize that exercise alone is not the most effective strategy for losing weight,” Sabrena Jo, PhD, ACE, senior director of science and research, tells AARP. “Weight loss is best achieved through a combination of nutritious eating, regular physical activity, adequate rest and recovery, and effective stress management.”

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

#1 Strength Training

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Soraya’s number one method of fat-burning is strength training—and she’s right on the money. “Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program,” says Girls Gone Strong founderMolly Galbraith, CSCS.

Belly Fat

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Soraya reminds flowers that when it comes to fat-burning, no one exercise is going to blast belly fat specifically. However, a good diet and workout routine will help with a sensible calorie deficit, which in turn leads to fat loss all over the body. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

No Useless Gadgets

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Soraya warns followers against using useless gadgets for weight loss, like waist trainers. “Save your money,” she says. In some instances, waist trainers can be dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

Protein and Calorie Deficit

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Soraya recommends strength training along with a calorie deficit, protein, and walking. “The main things you want to focus on for fat loss ✨,” she captions a video. “I train for an 8k every year and run club 1x a week, but both of those are purely for the challenge and social aspect - not for fat loss. Running can be great, but it’s just not the most optimal exercise for fat loss.”

RELATED: Top 20 Must-Eat Superfoods for Optimal Health After 50

Sensible Snacking

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Soraya recommends a sensible approach to snacking. “I don't know who needs to hear this, but you don't have to stop snacking in order to lose weight,” she says in a video. “You just need to be more intentional about your snacking (i.e. 2-3 snacks a day vs. snacking mindlessly). And consume more pre-portioned items like snack bars or individually packaged chips vs. diving into a family-sized back of snacks with no end in sight.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

5 Easy Tips to Jumpstart Your Weight Loss Today

Cheerful young sportswoman resting after workout at the beach, taking a selfie, drinking water, sitting on a fitness mat
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Leah Groth
By Leah GrothJun 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Making the decision to embark on your weight loss journey is half the weight loss battle. Once you have committed to a healthier lifestyle, figuring out where to start can be overwhelming. However, according to The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, there are a handful of hacks that can help you jumpstart the process.

1. Cut Out Liquid Calories

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Collingwood suggests starting by cutting out all liquid calories — except for milk, which has nutritional benefits. “Drink water, tea, calorie free beverages, etc.,” she says. “Even cut out fruit juice and eat real fruit instead.”

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

2. Use Smaller Plates

Contrasting large and tiny food portions of SpaghettiShutterstock

Second, use smaller plates. “We are simply eating too much, even sometimes the healthy foods,” she says. “If you fill a smaller plate, you are looking at a plate full of food but it is just smaller.” This doesn’t just apply to your plate. “Even look at the size of your glass, bowl, fork and spoon,” she adds.

3. Slow Down

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It shouldn’t be a race to finish your food. “It takes a few minutes (even 15 to 20) for the signal to get from your stomach to your brain that you are full,” says Collingwood. “If you eat more slowly you can stop when you are satisfied and not end up eating too much.”

4. Move More

Young adult woman walking up the stairs with sun sport background.Shutterstock/siam.pukkato

Moving is key, says Collingwood. “We sit way too much. Move more throughout the day, so just moving every 60-90 minutes with a brisk walk, a few flights of stairs, or some jumping jacks can get blood flowing and wake up the metabolism. Try to get your heart pumping and break a sweat with exercise at least 3 to 5 times per week,” she says.

RELATED:12 Exercises That Torch Fat Best, According to a Certified Trainer

5. Be Accountable

tara_collingwooddietdivatara/Instagram

Be accountable, says Collingwood. This could mean daily weigh-ins, keeping track of your food intake on an app, or checking in with a friend or professional. “Staying on top of your progress (or lack of) can help you see what is working and what might need to be adjusted along the way,” she says.

💪🔥Body Booster: Slowing down your eating will likely result in weight loss, as you will give your body time to signal your brain that you are full.

Nutrition & Diet

5 Body Changes When Stopping Ozempic

Dr. Jennifer Caudle, DO, FACOFP drjencaudle
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Christopher Roback
By Christopher RobackMar 06, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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

What Are Ozempic and Wegovy?

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

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

Blood Sugar Changes

Woman use glucometer checking blood sugar level

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

Appetite Returns

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

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

Side Effects Disappear

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

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

RELATED:20 Possible Ozempic Side Effects

Weight Loss Benefits End

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

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

Cardiovascular Benefits Cease

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

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

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

Conclusion

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

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

Nutrition & Diet

10 Habits to Lose 10 Pounds in 2 Months

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Leah Groth
By Leah GrothMar 06, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Get in a Calorie Deficit

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

Track Every Bite

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

Add Protein to Every Meal

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

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

Add Veggies Too

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

Strength Training 3 to 4 Times a Week

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

Walk 8,000 Steps Per Day

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

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

Eat 3 to 4 Times a Day

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

Meal Prep Twice a Week

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

Stop Drinking Alcohol

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

Hydration

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

Nutrition & Diet

She Transformed Her Body in 5 Easy Steps

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

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

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

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

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

You Need to Break Your Old Habits

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

These 5 Changes Helped Her Lose Weight

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

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

Step One: Improve Sleep

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

Step Two: Eat Regularly

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

Step Three: Eat More Protein

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

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

Step Four: Focus Your Diet Around Whole Foods

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

Step Five: Exercise

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

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