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Nutrition & Diet

She Lost 80 Pounds on Ozempic in a Year and Experienced These 5 Side Effects

One influencer shares about the side effects she experienced while on a GLP-1

Leah Groth
By Leah GrothFeb 27, 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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Leah Groth
By Leah GrothFeb 27, 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

Are you considering going on Ozempic or another GLP-1 weight-loss drug? Understanding the side effects is essential before going on any type of medication. Sherry Steele is an influencer who has been on a GLP-1 medication for about a year and has lost 80 pounds, according to one of her most recent posts. In a recent Instagram video, she reveals the side effects she has come across while on the drug. “What side effects have I experienced on a GLP-1 in the last 11 months in no particular order?” she writes.

People Regularly Ask Her About Ozempic Side Effects

She starts by saying that lots of people are curious about what to expect while on a weight loss drug. “Side effects is one of the most common questions I get so I thought I’d put it all in one place,” she says.

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

Headaches

The first side effect? “I experienced a headache in the beginning. I dealt with a headache for months and managed it with fluids, sleep, over-the-counter meds, and supplements,” she says.

Nausea

The second side effect she experienced is a common one, nausea. “I only experience nausea ever so slightly the very first day. This is a common side effect and I really just didn't experience it,” she says.

Constipation

She also had trouble with constipation. “This gets managed as my body gets used to increased doses, adequate amounts of water and fiber, and supplements,” she says.

RELATED:20 Possible Ozempic Side Effects

Food Noise Quieting

“My favorite side effect, food noises,” she says, noting that the medication helps keep “food noise is at bay,” which is key for weight loss. “I've always known how to lose weight. This side effect helps me to actually accomplish the weight loss through diet,” she says.

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

Slightly Blurred Vision

“One side effect (unusual) that I did not mention in the reel is how I’ve experienced sugar drops,” she added in the caption of the post. “I can tell because there have been a handful of times where my vision has slightly blurred, and I felt better upon getting some sugar into my system, which I have spoken to my doctor about and I now go for protein. I have also tested my fasting glucose a couple of times and it’s been in the 40s. This is not a chronic issue and can be managed by diet (another reason I’m working with a RD). I think it’s also important to note that I experienced some sugar drop issues prior to ever being on the meds. I’m just thinking the meds could be enhancing that.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

She Lost 80 Pounds on Ozempic: 5 Side Effects

Sherry Steele sherry.anna.shares
Copyright sherry.anna.shares/Instagram
Leah Groth
By Leah GrothFeb 27, 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 considering going on Ozempic or another GLP-1 weight-loss drug? Understanding the side effects is essential before going on any type of medication. Sherry Steele is an influencer who has been on a GLP-1 medication for about a year and has lost 80 pounds, according to one of her most recent posts. In a recent Instagram video, she reveals the side effects she has come across while on the drug. “What side effects have I experienced on a GLP-1 in the last 11 months in no particular order?” she writes.

People Regularly Ask Her About Ozempic Side Effects

She starts by saying that lots of people are curious about what to expect while on a weight loss drug. “Side effects is one of the most common questions I get so I thought I’d put it all in one place,” she says.

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

Headaches

The first side effect? “I experienced a headache in the beginning. I dealt with a headache for months and managed it with fluids, sleep, over-the-counter meds, and supplements,” she says.

Nausea

The second side effect she experienced is a common one, nausea. “I only experience nausea ever so slightly the very first day. This is a common side effect and I really just didn't experience it,” she says.

Constipation

She also had trouble with constipation. “This gets managed as my body gets used to increased doses, adequate amounts of water and fiber, and supplements,” she says.

RELATED:20 Possible Ozempic Side Effects

Food Noise Quieting

“My favorite side effect, food noises,” she says, noting that the medication helps keep “food noise is at bay,” which is key for weight loss. “I've always known how to lose weight. This side effect helps me to actually accomplish the weight loss through diet,” she says.

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

Slightly Blurred Vision

“One side effect (unusual) that I did not mention in the reel is how I’ve experienced sugar drops,” she added in the caption of the post. “I can tell because there have been a handful of times where my vision has slightly blurred, and I felt better upon getting some sugar into my system, which I have spoken to my doctor about and I now go for protein. I have also tested my fasting glucose a couple of times and it’s been in the 40s. This is not a chronic issue and can be managed by diet (another reason I’m working with a RD). I think it’s also important to note that I experienced some sugar drop issues prior to ever being on the meds. I’m just thinking the meds could be enhancing that.” 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.
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✓Evidence-Based

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

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

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

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

It’s Close to Magic

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

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

Plan on Drinking Lots of Water

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

Food Noise Will Quiet Down

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

RELATED:20 Possible Ozempic Side Effects

You Need to Eat Lots of Protein

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

Don’t Forget About Self-Care

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

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

Be Patient

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

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

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

RELATED:20 Things to Avoid While on Ozempic

Get Your Mind Right

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

Build a Routine You Love

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

Be Consistent, Not Perfect

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

Nutrition & Diet

She Lost 55 Lbs on Ozempic: 5 Foods to Avoid

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Mom of 4 Lost 55 Pounds on Semaglutide "Now I Finally See Myself in the Mirror"
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Leah Groth
By Leah GrothFeb 14, 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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✓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? If so, there are a few types of food you should avoid. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she explains that you can’t eat the same way you are accustomed to while on a weight loss drug, and there are a few types of food groups you should stay away from. “On a GLP-1? Here are 5 foods to avoid while on your injection,” she writes.

You Can’t Eat the Way You Did Before While on Ozempic

“You can’t just take the injection and keep eating the way you were before—what you eat matters just as much as the medication itself. GLP-1s slow down digestion, which means certain foods can make side effects like nausea, bloating, and fatigue even worse, while others can spike blood sugar, increase cravings, or stall your weight loss progress,” she says.

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

Eating Certain Foods Will Backfire

“If you’re experiencing uncomfortable side effects or feeling stuck in a plateau, your food choices could be the reason. Here are 5 foods and drinks to avoid while on a GLP-1—plus better alternatives to help you feel your best and maximize your results,” she continues.

1. Fried & Greasy Foods

Why to Avoid: “Slows digestion even more, increases nausea, and can cause bloating and discomfort,” she says.

Better Option: “Air-fried or baked foods like grilled chicken, roasted potatoes, or veggie chips,” she continues.

2. Carbonated Drinks (Soda, Sparkling Water, Beer)

Why to Avoid: “Causes bloating, gas, and discomfort due to slower digestion from GLP-1s,” she points out.

Better Option: “Still water with lemon or electrolyte water to stay hydrated and avoid nausea,” she claims.

RELATED:20 Possible Ozempic Side Effects

3. High-Sugar Snacks & Candy

Why to Avoid: “Spikes blood sugar, can cause cravings, and counteracts the appetite suppression effect. Will definitely stall weight loss,” she maintains.

Better Option: Dark chocolate (85%+ cacao), fresh berries, or a protein bar with low sugar.

4. White Bread & Refined Carbs (Pasta, Bagels, White Rice)

Why to Avoid: “Lacks fiber and nutrients, spikes blood sugar, and leads to energy crashes,” she explains.

Better Option: Whole grain or sprouted bread, brown rice, quinoa, or chickpea pasta.

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

5. Processed Meats (Hot Dogs, Bacon, Deli Meats, Sausage)

Why to Avoid: “High in sodium and preservatives, can cause bloating and increase water retention,” she says. Better Option: “Lean proteins like grilled chicken, turkey, salmon, or plant-based proteins. My go to is always chicken!” she reveals. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 60 Pounds in 7 Months on Ozempic and Wants You to Know These 7 Things

Vannessa Shafer
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Leah Groth
By Leah GrothJan 18, 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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If you are thinking about going on a weight loss drug like Ozempic or Mounjaro to lose weight, the information surrounding them can be overwhelming. Luckily, some people are sharing information about their experiences and successes with the drugs. 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 social media post she opens up about her experience, offering some insight. “7 things I didn’t know when I started my GLP-1 journey,” she writes.

She Didn’t Know She Would Be Disgusted with Food

“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.”

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 continues. “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 Dismophia

“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.”

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.”

She Didn’t Know It Would Work

Lastly, she was surprised 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 miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

I Lost 38 Pounds in 6 Months on Ozempic, Here’s My Honest Review

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therealkatherine/TikTok
Leah Groth
By Leah GrothMay 31, 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 Christopher Roback
✓Evidence-Based

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

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

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

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

She Offers a 6 Month Update

@therealkatherine

TikTok · IG + YT : @doseofmorningchisme

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

She Lost 38 Pounds – Over 6 Pounds Per Month

therealkatherine2therealkatherine/TikTok

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

RELATED: 20 Incredible Ozempic Success Stories of All Time

Her Transformation Is Stunning

@therealkatherine

TikTok · IG + YT : @doseofmorningchisme

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

She Feels Like “A Different Person”

Woman,,Balance,Weight,Scale,health,scalesShutterstock

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

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

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

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

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

What Is Ozempic Approved For?

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

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

How Much Does Ozempic Cost?

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

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

RELATED:20 Possible Ozempic Side Effects

Will You Gain the Weight Back?

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

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

Fitness & Workouts

3 Walking Mistakes That Are Stopping You From Burning Fat

Autumn Bates
I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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Christopher Roback
By Christopher RobackMar 24, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

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

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

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

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

Nutrition & Diet

How to Lose 10 Pounds in the Next 6 Weeks

Karen Trasatti fitnutfitness
​Prioritize Whole Foods
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Leah Groth
By Leah GrothMar 24, 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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✓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 shape up fast? According to an expert, you need to focus on only five habits. Karen Trasatti is a fat loss coach for women over 40 who looks half her age at 61. In a new viral Instagram post, she gets honest about what it takes to lose weight fast. “To all the midlife women out there…If you want to lose 10 pounds in the next 6 weeks and finally feel comfortable in your own skin, you need to commit to these 5 habits,” she writes.

These Habits Will Help You Feel Stronger and Also Boost Energy

“Want to lose 10 pounds in the next 6 weeks? If you’re a midlife woman and ready to shed some weight, feel stronger, and boost your energy, these are the 5 habits I would commit to,” she continues in the post.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Strength Train

The first habit she suggests is lifting weights, specifically strength training three times per week. “Muscle is your metabolism’s best friend! Lifting weights helps you burn more calories, even at rest,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Prioritize Protein

Next, prioritize protein. “Aim for at least 25-30g per meal to support muscle and keep you full longer,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Walk Daily

She also recommends hitting 7,000-10,000 steps daily. “Walking is underrated for fat loss and overall health. Move your body as much as possible!” she writes. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Track Macros (Not Just Calories!)

Her next tip is tracking macros – not just calories. “Balancing protein, carbs, and fats is key for sustainable weight loss,” she writes.

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

Sleep

Finally, get seven to nine hours of sleep every night. “Poor sleep messes with hormones and cravings, making fat loss harder. Prioritize rest!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Habits to Lose 50 Pounds from a Coach

Tara Gidus Collingwood dietdivatara
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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 24, 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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✓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.

Are you trying to lose weight and keep it off? Losing 50 pounds is a big goal, but with the proper habits, it’s achievable. Regarding nutrition, remember to take it slow and not do any fad diets or eliminate entire food groups. As for exercise, moving your body is key, not just focusing only on diet. As a weight loss coach, I recommend these seven habits to my clients when they want to lose a lot of weight and keep it off.

1. Track Your Food Intake

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Use a food journal or an app (like MyFitnessPal or LoseIt) to log everything you eat. People who keep track are the most successful in losing and keeping weight off. Keeping a record of what you eat is accountability but also when you see the calories it is awareness of how quickly they add up throughout the day. Focus on calorie intake and make sure you are also spreading those calories throughout the day.

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2. Prioritize Protein and Fiber

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Protein helps with muscle retention and keeps you full longer. Fiber-rich foods (vegetables, fruits, whole grains) improve digestion, reduce cravings, and also keep you feeling full.

3. Stay Hydrated

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Drink at least 80-100 ounces of calorie-free fluids throughout the day. Water is best, but you can also drink decaf tea or add flavor to your water to help drink enough.

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4. Strength Train & Move More

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Incorporate strength training two to four times per week to build muscle and boost metabolism. When you lose weight you will lose some muscle. Doing strength training will help to maintain that muscle mass. Walk 10,000+ steps a day as a general rule. Get your heart rate up for at least 20 minutes a day most days of the week.

5. Watch Portions & Eat Mindfully

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Use smaller plates. Eat slowly to recognize fullness cues. Avoid eating in front of screens or in the car to be more mindful.

6. Get Quality Sleep (7-9 Hours Nightly)

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Poor sleep increases hunger hormones and cravings for unhealthy foods. Set a bedtime routine and limit screen time before bed.

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7. Stay Consistent & Adjust as Needed

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When you lose weight, it does not come off every single day; sometimes, you might even gain a pound or two. Stay patient and know the weight will come off if the habits are there. Focus on long-term sustainability rather than quick fixes.

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies.

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