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She Lost 21 Pounds by Accepting These “Honest and Brutal” Truths

Expert shares game-changing weight loss approach.

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

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

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

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

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

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

Are you struggling to lose weight? You might have to face some uncomfortable truths in order to do so, says one expert. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new Instagram post she reveals “honest and brutal” truths she had to accept during the weight loss process. “There were some brutal truths I had to accept when I was trying to lose weight. They weren’t easy to admit to, but once I worked to process them, it made weight loss and my emotions towards food so much easier to manage,” she writes. Here they are:


She Had to Accept How Much She Weighed

The first step was acceptance. “I had to accept how much I weighed. I bought a scale but didn’t like the number. I thought maybe it was broken, so I bought a new scale. Same number. Being truthful and honest to myself about what I was dealing with was a huge eye-opener,” she writes.

RELATED: Coach Drops 10 Pounds in 2 Months, "5 Things to Avoid in 2025"

She Had to Accept She Was “Eating” Her Feelings

Next, she had to understand what was driving her eating habits. “I had to accept that I was eating my feelings. I had unresolved mind games that were taunting me. For some, when they are stressed, they curl up and lose weight. For me, I would eat to distract myself from dealing with all of it. That’s not okay,” she says.

She Had to Accept That She Couldn’t Do Certain Types of Workouts

“I had to accept that despite going to 3-4 hard HIIT workout classes a week, I’d often get so fatigued midway through class that giving it my all was just too exhausting. My body felt wrecked, and I needed to acknowledge that I just couldn’t do those workouts anymore,” she writes.

She Had to Accept That Calorie Counting Isn’t Bad

“I had to accept that counting calories is NOT a bad thing,” she continued. “In reality, calories are just another way of saying energy, which is what our body needs to be fueled. Excess energy just sits stagnant. I had to accept that I just needed to get over the unsubstantiated stigma and do what was best for me.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Had to Accept That There Is No “Perfect Time to Start”

And there is no such thing as perfect timing. “I had to accept that there is no perfect time to start. Not next week, not next month. It’s never going to be perfect,” she writes.

She Had to Accept That Things Would Be Hard

“I had to accept that things would be hard. I love food, and I love how food brings us together, but I had to accept that the love I had was doing me damage. I can still love food, but in different ways,” she continues.

She Had to Accept That No Food Is the Enemy

She also had to change her relationship with food. “I had to accept bread and sugar are not the enemy. No food is the enemy. The enemy was my mindset and approach to eating,” she writes.

RELATED: Mother Of 2 Used GLP-1 Microdosing To Drop 30 Pounds And Keep It Off

She Had to Accept That She Couldn’t Eat as Much as Her Husband

“I had to accept that I should not eat as much as my husband. I can’t be making our plates with the same portion when he weighs nearly 75lbs more than me,” she says.

She Had to Accept That Change Doesn’t Happen Overnight

Next, she had to learn about patience. “I had to accept that I wouldn’t see change overnight. I had to remember that good things truly take time,” she writes at the end. 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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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 to lose weight? You might have to face some uncomfortable truths in order to do so, says one expert. Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 21 pounds and helps others do the same. In a new Instagram post she reveals “honest and brutal” truths she had to accept during the weight loss process. “There were some brutal truths I had to accept when I was trying to lose weight. They weren’t easy to admit to, but once I worked to process them, it made weight loss and my emotions towards food so much easier to manage,” she writes. Here they are:


She Had to Accept How Much She Weighed

The first step was acceptance. “I had to accept how much I weighed. I bought a scale but didn’t like the number. I thought maybe it was broken, so I bought a new scale. Same number. Being truthful and honest to myself about what I was dealing with was a huge eye-opener,” she writes.

RELATED: Coach Drops 10 Pounds in 2 Months, "5 Things to Avoid in 2025"

She Had to Accept She Was “Eating” Her Feelings

Next, she had to understand what was driving her eating habits. “I had to accept that I was eating my feelings. I had unresolved mind games that were taunting me. For some, when they are stressed, they curl up and lose weight. For me, I would eat to distract myself from dealing with all of it. That’s not okay,” she says.

She Had to Accept That She Couldn’t Do Certain Types of Workouts

“I had to accept that despite going to 3-4 hard HIIT workout classes a week, I’d often get so fatigued midway through class that giving it my all was just too exhausting. My body felt wrecked, and I needed to acknowledge that I just couldn’t do those workouts anymore,” she writes.

She Had to Accept That Calorie Counting Isn’t Bad

“I had to accept that counting calories is NOT a bad thing,” she continued. “In reality, calories are just another way of saying energy, which is what our body needs to be fueled. Excess energy just sits stagnant. I had to accept that I just needed to get over the unsubstantiated stigma and do what was best for me.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Had to Accept That There Is No “Perfect Time to Start”

And there is no such thing as perfect timing. “I had to accept that there is no perfect time to start. Not next week, not next month. It’s never going to be perfect,” she writes.

She Had to Accept That Things Would Be Hard

“I had to accept that things would be hard. I love food, and I love how food brings us together, but I had to accept that the love I had was doing me damage. I can still love food, but in different ways,” she continues.

She Had to Accept That No Food Is the Enemy

She also had to change her relationship with food. “I had to accept bread and sugar are not the enemy. No food is the enemy. The enemy was my mindset and approach to eating,” she writes.

RELATED: Mother Of 2 Used GLP-1 Microdosing To Drop 30 Pounds And Keep It Off

She Had to Accept That She Couldn’t Eat as Much as Her Husband

“I had to accept that I should not eat as much as my husband. I can’t be making our plates with the same portion when he weighs nearly 75lbs more than me,” she says.

She Had to Accept That Change Doesn’t Happen Overnight

Next, she had to learn about patience. “I had to accept that I wouldn’t see change overnight. I had to remember that good things truly take time,” she writes at the end. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

theemilychristensen
Copyright theemilychristensen/Instagram

Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

theemilychristensen
Copyright theemilychristensen/Instagram
Evidence-Based

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

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

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

Are you curious about what to expect after achieving your weight loss goals? You might be surprised what it is like, says one weight loss warrior. Emily Christensen is a social media influencer who lost 60 pounds after undergoing weight loss surgery and adopting a healthy lifestyle. She regularly shares tips and tricks with her followers about how she did it. In a new post, she reveals the truth about being overweight and thin. “Some brutal honesty from who has spent the majority of her life feeling fat and longed to be skinny,” she writes in the Instagram post.

When You Lose Weight, More Problems Surface

The first truth? You might find underlying problems after slimming down. “When you’re over weight that’s the only problem you want to solve. Once you lose the weight you realize how many underlying things are going on that have *actually* been causing issues. I’m talking relationships, spending, parenting,” she says.

Being Skinny Doesn’t Mean You Are Healthy

The second thing she learned? “Being skinny doesn’t mean you’re healthy,” she says. “When I was at my lowest weight I had lost a lot of muscle. Rebuilding that is kind of scary but I know it’ll serve me when I’m a fit grandma.”

Weight Loss Is Mental

Her third truth is that weight loss is mental. “There are a lot of tools out there that can help! But they’re still just tools. I have to talk to myself a LOT to remind myself I didn’t suddenly gain back 60+ pounds,” she writes.

You Might Still Be Obsessed with Your Weight

She goes onto explain that obsession with your weight might not end. “Before I lost weight I was really obsessed with losing weight. Now that I’ve lost weight I have times where I’m really obsessed with keeping it off. Not out of vanity but out of fear. I never want to go back to feeling how I did for so many years,” she writes.

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

Your Loved Ones Might Not Be On Board with Your New Lifestyle

Another truth? “No one cares about your journey as much as you do. Meaning…it’s not anyone’s job to eat what you eat. Or exercise with you. Your spouse/partner may or may not be on board with your new lifestyle. It’s up to you to buy and prepare the right foods and find the time to exercise,” she says.

Being Skinny Won’t Give Your More Self-Worth

Finally, getting thin won’t solve your self-esteem problems. “Being skinny isn’t going to give you more self worth. It might help you love your body more and appreciate what it’s done for you…but ‘skinny’ isn’t an attribute that very many people use when they talk about why they love someone,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

FACT CHECKED BY Christopher Roback
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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.

Carla, 23, from Melbourne, Australia, lost 90 lbs in one year after a health scare made her reassess her relationship with food. She opened up about her weight loss journey in an interview with Truly. “At my heaviest, I weighed 230 pounds, and now I weigh 140,” she says in the viral video. “I had such a bad relationship with food. I just couldn't control myself. I would be eating way too much. I turned to food as a comfort. Men used to say that I would look prettier if I lost weight.” She also reveals the three basic things she did to lose weight and keep it off.


She Hit Bottom

Carla decided to lose weight after a health scare landed her in the hospital. “I was incredibly insecure, and I went into the weight loss journey for the wrong reasons, and it backfired on me heavily. It turned into an eating disorder, and then I ended up putting on the weight after I was laying in bed, crying all night, saying, ‘I need to make this change. I don't wanna live like this forever.’ And that was my big turning point,” she says in the video.

She Struggled With Her Weight Since She Was 12

Check your body shape with white weight scales, top view.Shutterstock

She was 12 or 13 when she started to realize she was overweight. “Coming into high school, you really start to care about how people see you, I find. And I just became very conscious of it,” she says. “When I was 16 years old, I lost 55 pounds, but I wouldn't say that I did it in the most healthy way. I did suffer from an eating disorder, and I also had a bit of body dysmorphia. So every time I looked in the mirror, I would just see myself as much heavier than I really was when I was just, you know, pretty underweight.”

She Suffered From Disordered Eating

@carlavisentin_

Thats what i call an investment 📈 #weightloss #weightlossjourney #motivation #glowup #fyp

“At one point, I had such a bad relationship with food. The food was very scary. It was very nerve-wracking back then to go out to eat with my friends because I just couldn't control myself. I would be either eating way too much, or I would have these urges to go to the bathroom and purge it,” she says. “I was always afraid of trying to lose weight because I was scared that I would go back into that really bad cycle and that bad mentality. But I was pretty. I would say I am. I was confident and confident enough in myself when I was overweight in 2020, and I just wanted to make sure that I knew that I was beautiful, whether I was overweight or not.”

She Ended up in the Hospital

Asian woman lying sick in hospital.Shutterstock

“I remember I was in hospital due to ulcerative colitis. I was in and out of the hospital three times in a span of a year I can remember. And I remember the last time that I was in the hospital, I was laying in bed crying all night, saying, I need to make this change. I don't wanna live like this forever. And that was my big turning point,” she explains. “And as soon as I got out of that hospital, I started doing my research on weight loss. And I tried to ingrain in my brain that we're gonna do this right this time, and we're going to do this healthy.”

First Basic That Helped Her Lose Weight: She Stopped Ordering Takeout

Courier delivery food service at home. Man courier delivered the order no name bag with food.Shutterstock

One thing she did? “I deleted all my fast food apps for no temptation at all,” she says. Prior to losing weight, she “really didn't care and I would eat whatever I really wanted and I would get a lot of Uber Eats,” she says. Now she only gets it “a handful of times a year,” adding that “it's very special every time that happens.”

Second Basic That Helped Her Lose Weight: She Did Online Workouts

Smiling woman in sportswear is sitting on the floor with bottle of water and is using a laptop at home in the living room.Shutterstock

The next basic thing that helped her lose weight? Online workouts. “I would grab my laptop, go on YouTube, search up some workout videos and follow them in my living room or even outside,” she said.

Third Basic That Helped Her Lose Weight: She Shared Side By Side Photos

“At my heaviest, I weighed 230 pounds, and now I weigh 140. For me to finally see results after two months, it felt very rewarding,” she says. “And putting those side-by-side photos of my before and after just made me more motivated to keep going,” she says.

The Response Has Been Astounding

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

The response has been astounding. “I've gotten a bunch of different comments from men about my weight previously and even now. There are guys who would've never looked in my direction prior to me losing weight who now suddenly care about me. Guys that would maybe even bully me before they suddenly want to get to know who I am. I feel like showing my weight loss journey on social media shows that, literally, anyone can do it. I'm just a normal girl, normal adolescent girl, and she was just able to do it,” she says.

RELATED: 15 Ways to Lose Weight Over 50 Without Feeling Hungry

She Wants to Become Stronger

Woman exercising with a kettlebell weight, low-section cropShutterstock

“Losing weight working out makes me feel so much stronger. Not just physically but also emotionally and mentally. I'm excited to grow more muscle. So that is going to be, I think, the end goal at the end of the year, just building more muscle and becoming more stronger,” she says.

Know Your Goals and Hold Yourself Accountable

“You literally have all the resources that you need within yourself. Definitely holding yourself accountable, reminding yourself what your goals are daily, regularly, all the time,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lacey Iskra laceeiskk
Copyright laceeiskk/Instagram
Evidence-Based

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

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

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

Are you eating less and exercising more and still can’t seem to lose weight? Lacey Iskra is a health coach who specializes in “root cause healing,” helping “women get to the root cause of their symptoms, lose fat & increase their energy,” she explains in her Instagram bio. In a recent video, she reveals some of the habits she had to give up in order to health her gut and lose weight. “6 crappy habits I had to quit to heal my hormones and lose 20 pounds of fat,” she writes in the video.

She Had to Shift Her Perspective From Eating Less and Working Out More

“I also had to give up a massive belief…A belief I had carried for most of my life,” she continues. “That in order to look and feel how I wanted I just had to eat less and move more. The belief was not working for me and also not serving me. Because I did that. I skipped meals, ate salads multiple times a day and refused to eat anything that wasn’t labelled low calorie.

She Wasn’t Losing Weight and Was “Puffy” and “Exhausted”

“And by following and listening this belief i dug my body into a deep hole,” she says. “Where nothing was working and I felt so stuck. I couldn’t possible eat any less or move any more and yet I was still bloated, puffy, overweight and exhausted.”

She Finally Admitted That the Habits Were Hurting Her

“Once I admitted that my daily habits were hurting me more then serving me I promised myself to start making changes and these were the first habits I kicked to the curb!!” she says, going onto to reveal the list.

Here Are the Bad Habits She Quit

  • Drinking coffee on an empty stomach
  • Working out 7 days a week and never taking rest days
  • Doom scrolling on my phone before bed
  • Rushing through everything absolutely as fast as possible
  • Undereating and skipping meals
  • Running multiple times per week.

She Also Recommends Modifying Current Habits

In another post, she reveals how modifying her daily habits and adding to them was also a game changer. “I still relax on the couch every night … now I just wear a castor oil pack,” she writes. “I still drink a litre of water every morning …now It just has two nettle teabags in it.”

She Also Tweaked Her Diet and Workouts

“I still hit 8000-10,000 steps per day….now I just do it outside instead of in. I still eat 4 meals a day ….now I just make sure its mainly whole foods. I still eat breakfast….now I just make it double the size lol,” she continued. The bottom line? Making small changes to you habits can result in a big, positive impact. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
Evidence-Based

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

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

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

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

Shutterstock

Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
Copyright sofe.ring/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 lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

Transparent glass of pure fresh clean mineral water in mature female hand. Cropped shot of woman drinking water, keeping healthy hydration balance, detox diet. Close up focus on object​3. Stay HydratedShutterstock

Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

Young woman eating Italian thick tomato pizza with burata cheeseShutetrstock

“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

Beautiful young sports people are talking and smiling while cooking healthy food in kitchen at homeShutterstock

“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

African american guy having fun eating burgers and drinking beer, watching comedy movie on television. Male adult enjoying fast food delivery and alcohol, watch tv show in living room.Shutterstock

“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

woman by the open refrigerator at nightShutterstock

“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

Beautiful young woman brushing teeth in front of her bathroom mirror. Selective focus.​No Food After DinnerShutterstock

She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

Healthy,Eating.,Closeup,Of,Woman,Mouth,With,Beautiful,Pink,Lips7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock

She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

Toast for two to the sea during dinner. Alcohol, white wine,

Shutterstock

“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

Young Woman is holding Vitamin D Capsule. Sun and blue Sky.5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock

“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

Shutterstock

“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

Woman's feet on bathroom scale. Diet concept. Scales, weigh

Shutterstock

“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

Portrait of a smiling young couple exercising in an outdoor setting while holding hands. The man is jogging, and the woman is walking. Horizontal shot. walk, walking

Shutterstock

“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
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Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

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“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.