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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.

She Lost 60 Pounds in 7 Months on Ozempic by Doing These 5 Things

Lose weight faster on weight loss drugs by incorporating these healthy habits

Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Vannessa Shafer
I Lost 60 Pounds With GLP-1 and These 7 Changes Shocked Me Most
Copyright Vannessa Shafer/Instagram
Leah Groth
By Leah GrothFeb 20, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Nutrition & Diet

Do you want to 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.

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Nutrition & Diet

She Lost 60 Lbs on Ozempic by Doing 5 Things

Vannessa Shafer
I Lost 60 Pounds With GLP-1 and These 7 Changes Shocked Me Most
Copyright Vannessa Shafer/Instagram
Leah Groth
By Leah GrothFeb 20, 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.

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.

Nutrition & Diet

She Lost 55 Lbs by Fixing 5 Ozempic Mistakes

Karli Sine
Copyright karli.sine/Instagram
Leah Groth
By Leah GrothFeb 02, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you on a GLP-1 like Ozempic but aren’t losing the weight you want? 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 social media post, she goes over familiar faux pas people make while taking diet drugs. “5 mistakes people make while taking a GLP-1,” she writes in the post.

Common Mistakes Can Slow Down Your Progress

“Are you making these mistakes while on your GLP-1 journey?” she asks. “If you’re taking Semaglutide or Tirzepatide, these common mistakes could be slowing down your progress! Let’s make sure you’re getting the most out of your meds and crushing your goals.”

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

Not Adjusting Your Diet

The first mistake is not adjusting your diet. “Relying solely on the medication without addressing eating habits is a common mistake. GLP-1s reduce appetite, but to maximize results, it’s important to focus on a balanced, nutrient-dense diet rather than processed, high-calorie foods,” she writes.

Skipping Protein and Fiber

Next, don’t skip protein and fiber. “People often don’t prioritize enough protein and fiber in their meals. These nutrients help maintain muscle mass, improve satiety, and support healthy digestion, which are crucial during weight loss,” she writes.

RELATED:20 Possible Ozempic Side Effects

Ignoring Hydration Needs

Don’t forget to hydrate. “GLP-1s can suppress thirst along with appetite, leading to dehydration. Drinking plenty of water (aim for 2-3 liters per day) is essential, as dehydration can cause fatigue, headaches, and even impact weight loss. You NEED to make this a priority,” she reminds.

Overestimating the Medication’s Power

Another mistake it overestimating the medication's power. “Assuming the medication will do all the work is a mistake. Incorporating movement, such as walking or strength training, and maintaining consistency in healthy habits will ensure long-term success and prevents plateaus,” she writes.

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

Stopping the Medication too Soon

The final mistake is stopping the medication too soon. “Some people stop taking GLP-1s once they see results, thinking they can maintain their progress on their own. However, this often leads to weight regain. Staying on a maintenance dose or consulting a doctor for a tapering plan is critical to avoid a rebound,” she writes.

She Also Revealed Ways to Speed Up the Weight Loss Process

In another post, she revealed her tips on how to help speed up the weight loss process on Ozempic. “Sooooo how do we use this as a tool!!?? Let me tell you what I did to lose 55+ pounds! GLP-1s are a tool, not a magic fix. They help regulate blood sugar, reduce cravings, and make weight loss more sustainable—but what you do while on them matters just as much, if not more!!” she writes.

RELATED:20 Things to Avoid While on Ozempic

Here’s What to Do

“To get the best results and support your body properly, you need to” do the following, she says.

  • Strength train to preserve muscle and improve bone density
  • Prioritize protein to fuel your body and prevent muscle loss
  • Stay hydrated and replenish electrolytes to avoid fatigue
  • Eat balanced meals to nourish your metabolism
  • Move daily (even if it’s just walking) to support overall health
Shift your mindset—GLP-1s help, but long-term success comes from creating healthy habits. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time

Nutrition & Diet

She Lost Almost 100 Pounds on Ozempic But Wishes She Had Known These 5 Things

Chardae alwayzdae
Copyright alwayzdae/Instagram
Leah Groth
By Leah GrothJan 26, 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 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.

Nutrition & Diet

She Lost 80 Lbs on a GLP-1 by Doing 5 Things

Jasmine Martin jasminesglp1life
Copyright jasminesglp1life/Instagram
Leah Groth
By Leah GrothMar 04, 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.

Do you want to maximize your results on Ozempic? One weight loss warrior on a Mounjaro/Tirzepatide/Zepbound journey has some tips on how to do that. Jasmine Martin has lost over 80 pounds on a weight loss drug, but not just from injections. In a new post, she reveals the other habits that have been helpful on her journey. “5 things I did to lose over 80 lbs on GLP-1 (and NO, it’s not just about taking a shot!),” she writes. “Here’s what REALLY worked for me.”

A Clean, Low-Sugar Diet

Woman,Eating,Grilled,Shrimp,With,Chopsticks.,Asian,Cuisine.,Wide,OpenShutterstock

The first that worked for her? “Sticking to a clean, low-sugar diet,” she writes. “I also really was able to cut out snacking and cut down on portions with the help of a GLP-1.”

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

Moving Daily

Brunette woman in a yellow sweater climbing up the stairs.Shutterstock/Pavel_Kostenko

“Prioritizing movement every day,” is another one of her to-to habits, “even if it’s taking the stairs instead of the elevator,” she says. “At one point I was walking to the third floor at work every time I had to pee, just for the exercise!”

Staying Consistent with Protein and Vitamins

vitamins in store​Replenish Stress-Depleted VitaminsShutterstock

Another thing that helped her? “Staying consistent with my vitamin and protein intake,” she writes. “Prioritize protein! It’ll keep you full longer and help with muscle retention.”

Hydration

Drink,Water,Pouring,In,To,Glass,hydrate,h2o​HydrateShutterstock

Hydration is another key habit, which involves “drinking more water than I ever thought possible,” she says. “I fill up a Stanley size cup about 3-5 times a day!”

RELATED:20 Possible Ozempic Side Effects

Trusting the Process

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.​Maintain Long-Term SuccessShutterstock

Her final habit? Sticking to the plan. “Staying patient and trusting the process even when I was discouraged,” she says, adding that “it’s all about mindset!”

There Were Also a Lot of Things She Didn’t Expect to Happen

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​Beyond Weight Loss: Understanding GLP-1 BenefitsShutterstock

In another post, she reveals a few things she “didn’t expect” when she went on a GLP-1 for weight loss. “If I could go back to the beginning of my GLP-1 journey, I’d tell myself to keep things slow, be patient, and embrace the process. It’s not about rushing to see results; it’s about building sustainable habits for the future.”

She Didn’t Expect to Be So Motivated

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

The first thing she didn’t expect was the motivation she was given by going on a GLP-1. “That weightloss success would bring the most motivation I’ve ever had to keep pushing limits with my fitness,” she explains.

That It Would Be Easier to Stick to a Healthy Diet

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

Another thing she didn’t expect? “How much easier sticking to a balanced diet would be,” she writes. “I didn’t even realize what normal was, before I experienced ‘normal’ on a GLP-1.”

The Confidence She Got

Healthy young woman weighing herself on scale​And, How Many Pounds Per Week You Can DropShutterstock

Another thing she didn’t expect was how confident losing weight would make her. “The confidence I’d have to help others on the same journey,” she says.

That It Would Fix Other Health Issues

Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.Shutterstock

She was also surprised that due to going on a GLP-1 and losing weight, other health problems were fixed. “That it would fix a multitude of health issues, outside of obesity - inflammation, IBS, minimize joint pain, improve my mental health,” she says.

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

It’s a Journey, Not a Destination

Young woman touching her belly looking in mirror at homeMistake 1: Stopping Too QuicklyShutterstock

The final revelation she had? “It’s a journey, not a destination. No one tells you how much you’ll change in ways that go far beyond just losing weight,” she writes. “You may end up reaching your goal weight, but you’ll never reach a final destination, because your personal health & fitness is always evolving. Once you realize you’re capable of being healthy again, you’ll move the goal post multiple times - and that’s the best part of the entire journey.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Nutritionist Lost 55 Pounds on Ozempic

Merris Taylor | GLP-1 Weight Loss Dietitian
Copyright glp1.weightloss/Instagram
Leah Groth
By Leah GrothFeb 04, 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
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Do you think that Ozempic is a miracle drug? Losing weight on a GLP-1 is about more than just getting a jab. Merris Taylor is a GLP-1 Weight Loss Dietitian who lost 55 pounds, going from 206 to 151, on Ozempic. “GLP-1 medication is a fabulous tool for weight loss, but it isn’t enough by itself,” she writes. “You’ve got to pair your GLP-1 with habits that burn fat and build muscle to get the best results.” She then reveals the shifts she had to make to lose the maximum amount of weight on the drug.

Not Viewing Hunger as the Enemy

Rear View Of Young Woman Looking In Fridge At Kitchen, hungerShutterstock

The first major shift she had to make? “No longer seeing hunger as the enemy - it’s not,” she says. “It’s your friend keeping you alive. Side note, hunger means your metabolism is firing on all cylinders.”

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

Hopping “On and Off” the Wagon

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

The next shift? Giving up on being “on of off” the wagon. “Step off the wagon once and for all. This all or nothing mindset keeps you feeling like a failure and feeling stuck,” she says.

Making Peace with Food

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

Shift three? Making peace with food. “Not seeing food as good or bad, and not removing every joy from your life for the sake of weight loss. But also being able to make sacrifices & balance where these foods fit in your weight loss regime,” she writes.

Not Being Obsessed with Fast Results

Obese Woman with fat upset bored of dieting Weight loss fail Fat diet and scale sad asian woman on weight scale at home weight control.Shutterstock

The next shift is getting over your obsession with fast results. “What is so much more important than seeing fast results? Consistency and longevity in your new habits. Ps. fast doesn’t necessarily mean sustainable,” she writes.

RELATED:20 Possible Ozempic Side Effects

Not Letting the Scale Have a Hold on Your

Female leg is stepping on white scales at homeShutterstock

The last shift? No longer letting the scale have a hold on you. “This is about so much more than the number on the scale. This journey is about being able to travel where you want without your size restricting you, playing with your kids at the park for hours, improving your health numbers so you can be around longer and with more quality of life. The scale is just a measure of progress, but there are so many other ways to view progress,” she writes. “Once you get past these mental hang-ups, your GLP-1 weight loss journey is going to feel a lot smoother and way less ‘heavy’.”

In Another Post, She Tells Her Story

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

In another Instagram post, she elaborates on her weight loss journey. “What’s harder than losing weight? Losing weight while feeling like you can’t trust yourself around food,” she writes. “For years I thought I just needed more willpower. More tracking. More restriction. Then I started GLP-1 and thought the medication would be my magic solution.”

These Were Game Changers

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

She goes onto reveal “what actually changed the game” was three things. The first? “Finding my sweet spot with dosing (spoiler: lower dose was better for me)” she said. “Learning to eat intentionally without obsessive tracking,” is number two. And third? “Building trust around food instead of feeling like I’m in a constant fight with it.”

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

The Transformation Didn’t Happen Overnight

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

“This transformation didn’t happen overnight. It took a year to lose 55 pounds, but for the first time in my life, it felt sustainable,” she said. “No more: Living in MyFitnessPal, pushing to higher doses when weight loss slowed, wondering if I was ‘broken,’ fighting my body every step of the way.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

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

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

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Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

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Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

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Leah Groth
By Leah GrothMar 25, 2025
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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.

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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

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Write Down Your Thoughts Before Bed

Hand writing in journal with coffee mug​De-StressShutterstock

Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

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Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

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Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

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I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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Leafy Greens

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Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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