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From Drunken Mess to Daily Bliss: My 90-Day Transformation

Sobriety and fitness transform a life from chaos to clarity.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Arabella_Featherstone1
Arabella Featherstone
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

I went sober just over two years ago, and I managed to fall in love with myself and create a whole new perspective on life. I am now embracing the clarity, strength, and joy of the sober journey and believe that anyone can do it, too!


I have been helping people to get back into control of their drinking and develop a better relationship with alcohol by organizing Dry January and Sober October challenges and I’ve loved how much it has helped them. So, I wanted to share my story and some tips for stopping drinking and stick to your sober goals.

From Mental Health Problems to Addiction

Arabella_Featherstone3Arabella Featherstone

I’d struggled with my mental health from the age of 8. I suffered from severe depression and anxiety and it played havoc throughout my childhood. I struggled with confidence and motivation and was trying everything I could to feel happy.

This meant turning to alcohol and drugs to help me have a good time and relax in social situations. I was drinking and using boost my mood, make me feel better and mask the feelings of not fitting in, of not being good enough. But it wasn’t working and in fact, my anxiety was getting worse and worse the more drugs I did and the more alcohol I drank.

I was that cringy person that nervously talked too much, always leaving conversations worrying about what I said or how I came across. I had a bad neck and tight shoulders because I always had my head down and never stood up tall, I was awkward and felt ashamed of who I was and didn’t love myself at all.

During COVID I was drinking my way into oblivion. I knew I needed to change something because I was losing hope and because I wanted to be an example to others and live the healthy life that I was trying to inspire in my clients.

How Exercise Saved Me

Arabella_Featherstone2Arabella Featherstone

I got into the fitness industry about 7 years ago now and I discovered that it really helped with my anxiety. I was still struggling on and off over the years but fitness developed something inside of me that gave me the strength to eventually change my life for good.

Exercise is one of the biggest things you can do to make yourself feel amazing. It’s hard to do it when you feel like crap, but at least getting outside for a walk can make all the difference. For me, it was resistance training that really made a difference. It helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss. It made me feel strong and powerful and think about how to fuel my body properly so I could achieve more.

I found a positive community in the gym and little by little I started to love myself.

Loving yourself starts with taking care of yourself. It starts with baby steps just doing one small thing each day for your wellbeing whether that’s brushing your hair putting on some nicer clothes that don’t make you feel like a slob. These things make a HUGE difference in the long run.

With regular exercise and good nutrition I felt the clouds starting to lift and I could start to see more clearly. I realized that even with all the good things that I was doing for my body and mind, the drinking and drugs were holding me back and that I had to stop to really be the person I wanted to be.

Thanks to my workouts I had developed an inner strength, discipline and resilience and I knew that I could stop and had to stop for good. My first goal was to do three months, but in the back of my head I knew I wanted to go six months sober, and here I am feeling better than ever and helping overs find their way to their healthiest and happiest self.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

How I Stopped Drinking

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

I tried the whole no alcohol thing for years, doing Dry January and Sober October for a few years, but always falling back to my old bad habits before long. But eventually I realised I had to stop forever, as I wasn’t happy and I was losing hope. The thing that worked well for me when I went sober was I didn't give myself the option of failing. I just said to myself - I AM DOING THIS.

When I went sober, I fell in love with the challenge. Every single life event or situation was a challenge to navigate sober and I had to change a lot of things. I knew to make this work I needed to look at my drinking patterns / triggers. So, step one was to ask myself what situations arise that usually lead me to drink and those are usually going to be the situations that cause uncomfortable feelings, like anxiety.

Step two was to try to avoid or limit putting myself in these situations until I felt like i had full control.

Step three was to prepare myself, so if I did end up in one of these situations, I knew what to do to ensure I stayed on track.

I didn't really go out into the social world until I was 3 months sober. I knew this was a turning point as it takes 90 days to build a habit, so I very much kept myself to myself for those initial 90 days. I went to work and I went home and that was it.

When I did start navigating social situations again, I just said to myself that if anything made me feel uncomfortable I could just leave that situation, take a deep breath and go home if needed.

For me, from the day i went sober I knew I couldn't drink again. It just wasn't an option, because I was in such a bad place that if I carried on, or did have a drink, things could have gotten so much worse and I didn't want to risk that.

Once that decision was made, it was much easier, as there wasn't a battle between drinking and not drinking. It was just saying I don't drink now, so I have to figure out a way to deal with all this uncomfortable stuff.

I dug deep, found my strength within, defined my WHY – the reason for going sober, and reminded myself of it every day. I knew I needed something or someone to keep me accountable, and the "I Am Sober App" is what got me through it.

I still get dark days but they are never as dark as they were and they pass much quicker. I never thought I’d be where I am today or ever thought I’d feel true happiness. I’ve made it my mission to help people find their strength within like I did through fitness because without it I really don’t know where I’d be today.

Fast forward to today and I am now 2 years sober and loving who I am. I achieved the confidence I was looking for and have built a successful business. The best thing is that I wake up every day with a clear head and excited for what’s to come.

What is the Key Lesson Here

Arabella_Featherstone7Feathers Food & Fitness/Facebook

The key lesson is that if you’re feeling like you have no motivation and you don’t know where to turn, there’s always a way.

Start by setting intentions. Think about your goals for your drinking, what positive changes are you hoping to see in your life and why you’re deciding to make a change to your drinking habits. Maybe you want to stop completely, have a certain number of dry days per week, or cut down the binges. Whatever it is, commit to it and write it down and put it somewhere visible, to keep you on track.

Understand your habits and triggers and plan for how you’ll overcome these triggers and break those bad habits. Know that it’s ok to decline invitations, say no to alcohol or leave an event early! Set your boundaries and then don’t be afraid to follow through, your real friends will understand.

Find resources and communities that can help you stay on track. I found the "I Am Sober” App very useful. Alcohol Change UK also offer excellent communities and resources through their Dry January and Sober Spring Challenges. They send daily emails, there are Facebook groups which offer community support and advice during the challenges and beyond, and their Try Dry app is excellent for keeping you on track. Of course, AA is also an excellent network if you have a problem with alcohol and you want to stop for good.

Do what feels right, don’t do what doesn’t and make sure you stay true to you. Know you aren’t hurting anyone’s feelings, because your feelings and your wellbeing is way more important!

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Be Kind to Yourself

Arabella_Featherstone6Feathers Food & Fitness/Facebook

Once you’ve stopped drinking, then start to look after yourself more and be kind to yourself, listening to what your body needs. Drink at least two litres of water a day, make sure you’re getting enough sleep and try not to have too many days in a row where you aren’t getting at least 7 hours.

Eat a balanced diet including fruits and vegetables, lean proteins, healthy fats, and whole grains. You should be trying to eat the colours of the rainbow to get the nutrition you need and eat yourself happy.

Aim for at least 30 minutes of moderate exercise most days of the week. Any form of exercise is good and it’s just about finding things that you enjoy, that keep you active and make you feel better. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk 8000 steps every day and get involved with activities like dance classes, rollerblading, cycling and swimming. Running is another great exercise and there are some excellent programmes like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

You can do it!

Arabella Featherstone chronicles her sober journey and offers health and fitness tips and motivation on her Instagram channel @feathersfoodfit or on her website which features her free e-book Unlocking the Strength Within.

More For You

Arabella_Featherstone1
Arabella Featherstone
FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

I went sober just over two years ago, and I managed to fall in love with myself and create a whole new perspective on life. I am now embracing the clarity, strength, and joy of the sober journey and believe that anyone can do it, too!


I have been helping people to get back into control of their drinking and develop a better relationship with alcohol by organizing Dry January and Sober October challenges and I’ve loved how much it has helped them. So, I wanted to share my story and some tips for stopping drinking and stick to your sober goals.

From Mental Health Problems to Addiction

Arabella_Featherstone3Arabella Featherstone

I’d struggled with my mental health from the age of 8. I suffered from severe depression and anxiety and it played havoc throughout my childhood. I struggled with confidence and motivation and was trying everything I could to feel happy.

This meant turning to alcohol and drugs to help me have a good time and relax in social situations. I was drinking and using boost my mood, make me feel better and mask the feelings of not fitting in, of not being good enough. But it wasn’t working and in fact, my anxiety was getting worse and worse the more drugs I did and the more alcohol I drank.

I was that cringy person that nervously talked too much, always leaving conversations worrying about what I said or how I came across. I had a bad neck and tight shoulders because I always had my head down and never stood up tall, I was awkward and felt ashamed of who I was and didn’t love myself at all.

During COVID I was drinking my way into oblivion. I knew I needed to change something because I was losing hope and because I wanted to be an example to others and live the healthy life that I was trying to inspire in my clients.

How Exercise Saved Me

Arabella_Featherstone2Arabella Featherstone

I got into the fitness industry about 7 years ago now and I discovered that it really helped with my anxiety. I was still struggling on and off over the years but fitness developed something inside of me that gave me the strength to eventually change my life for good.

Exercise is one of the biggest things you can do to make yourself feel amazing. It’s hard to do it when you feel like crap, but at least getting outside for a walk can make all the difference. For me, it was resistance training that really made a difference. It helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss. It made me feel strong and powerful and think about how to fuel my body properly so I could achieve more.

I found a positive community in the gym and little by little I started to love myself.

Loving yourself starts with taking care of yourself. It starts with baby steps just doing one small thing each day for your wellbeing whether that’s brushing your hair putting on some nicer clothes that don’t make you feel like a slob. These things make a HUGE difference in the long run.

With regular exercise and good nutrition I felt the clouds starting to lift and I could start to see more clearly. I realized that even with all the good things that I was doing for my body and mind, the drinking and drugs were holding me back and that I had to stop to really be the person I wanted to be.

Thanks to my workouts I had developed an inner strength, discipline and resilience and I knew that I could stop and had to stop for good. My first goal was to do three months, but in the back of my head I knew I wanted to go six months sober, and here I am feeling better than ever and helping overs find their way to their healthiest and happiest self.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

How I Stopped Drinking

Happy girls having fun drinking cocktails at bar on the beach - Soft focus on left girl faceShutterstock

I tried the whole no alcohol thing for years, doing Dry January and Sober October for a few years, but always falling back to my old bad habits before long. But eventually I realised I had to stop forever, as I wasn’t happy and I was losing hope. The thing that worked well for me when I went sober was I didn't give myself the option of failing. I just said to myself - I AM DOING THIS.

When I went sober, I fell in love with the challenge. Every single life event or situation was a challenge to navigate sober and I had to change a lot of things. I knew to make this work I needed to look at my drinking patterns / triggers. So, step one was to ask myself what situations arise that usually lead me to drink and those are usually going to be the situations that cause uncomfortable feelings, like anxiety.

Step two was to try to avoid or limit putting myself in these situations until I felt like i had full control.

Step three was to prepare myself, so if I did end up in one of these situations, I knew what to do to ensure I stayed on track.

I didn't really go out into the social world until I was 3 months sober. I knew this was a turning point as it takes 90 days to build a habit, so I very much kept myself to myself for those initial 90 days. I went to work and I went home and that was it.

When I did start navigating social situations again, I just said to myself that if anything made me feel uncomfortable I could just leave that situation, take a deep breath and go home if needed.

For me, from the day i went sober I knew I couldn't drink again. It just wasn't an option, because I was in such a bad place that if I carried on, or did have a drink, things could have gotten so much worse and I didn't want to risk that.

Once that decision was made, it was much easier, as there wasn't a battle between drinking and not drinking. It was just saying I don't drink now, so I have to figure out a way to deal with all this uncomfortable stuff.

I dug deep, found my strength within, defined my WHY – the reason for going sober, and reminded myself of it every day. I knew I needed something or someone to keep me accountable, and the "I Am Sober App" is what got me through it.

I still get dark days but they are never as dark as they were and they pass much quicker. I never thought I’d be where I am today or ever thought I’d feel true happiness. I’ve made it my mission to help people find their strength within like I did through fitness because without it I really don’t know where I’d be today.

Fast forward to today and I am now 2 years sober and loving who I am. I achieved the confidence I was looking for and have built a successful business. The best thing is that I wake up every day with a clear head and excited for what’s to come.

What is the Key Lesson Here

Arabella_Featherstone7Feathers Food & Fitness/Facebook

The key lesson is that if you’re feeling like you have no motivation and you don’t know where to turn, there’s always a way.

Start by setting intentions. Think about your goals for your drinking, what positive changes are you hoping to see in your life and why you’re deciding to make a change to your drinking habits. Maybe you want to stop completely, have a certain number of dry days per week, or cut down the binges. Whatever it is, commit to it and write it down and put it somewhere visible, to keep you on track.

Understand your habits and triggers and plan for how you’ll overcome these triggers and break those bad habits. Know that it’s ok to decline invitations, say no to alcohol or leave an event early! Set your boundaries and then don’t be afraid to follow through, your real friends will understand.

Find resources and communities that can help you stay on track. I found the "I Am Sober” App very useful. Alcohol Change UK also offer excellent communities and resources through their Dry January and Sober Spring Challenges. They send daily emails, there are Facebook groups which offer community support and advice during the challenges and beyond, and their Try Dry app is excellent for keeping you on track. Of course, AA is also an excellent network if you have a problem with alcohol and you want to stop for good.

Do what feels right, don’t do what doesn’t and make sure you stay true to you. Know you aren’t hurting anyone’s feelings, because your feelings and your wellbeing is way more important!

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Be Kind to Yourself

Arabella_Featherstone6Feathers Food & Fitness/Facebook

Once you’ve stopped drinking, then start to look after yourself more and be kind to yourself, listening to what your body needs. Drink at least two litres of water a day, make sure you’re getting enough sleep and try not to have too many days in a row where you aren’t getting at least 7 hours.

Eat a balanced diet including fruits and vegetables, lean proteins, healthy fats, and whole grains. You should be trying to eat the colours of the rainbow to get the nutrition you need and eat yourself happy.

Aim for at least 30 minutes of moderate exercise most days of the week. Any form of exercise is good and it’s just about finding things that you enjoy, that keep you active and make you feel better. I’m very pro resistance (strength) training because it helps to create a stronger mindset, resilience and mental toughness as well as support bone health, mobility and fat loss.

However, anything that gets you moving is great. Try to walk 8000 steps every day and get involved with activities like dance classes, rollerblading, cycling and swimming. Running is another great exercise and there are some excellent programmes like Couch to 5K, or Just Run, which will help you to get started with running and improve your fitness.

You can do it!

Arabella Featherstone chronicles her sober journey and offers health and fitness tips and motivation on her Instagram channel @feathersfoodfit or on her website which features her free e-book Unlocking the Strength Within.

Have you struggled to lose weight but failed time and time again? You may have to shift your mindset, says one influencer. Ashley Hughes is a mother of four who regularly shares her weight loss journey. In a new video, she reveals that establishing three healthy habits was a core part of her slim-down success, ultimately helping her drop 40 pounds.


It’s Never Too Late to Reinvent Yourself, She Says

At the start of the clip, she explains that she wants to discuss “reinventing yourself” using her own story. “I think most of us at some point think it's too late to create changes, even if deep down we really want something,” she says in the video. She hit a point “where I felt I wasn't in control of so many areas of my life, and that I just needed to accept where I was physically, financially, emotionally, really, I just felt every aspect of my life just felt sad,” she said.

She Struggled to Lose Weight for Years

“Up until that point, I had done countless weight loss challenges in my life,” she continued, explaining that after having each of her babies, “the weight seemed just to be a little more difficult to get off. You know, I'd gain weight with each pregnancy and then not lose all of it. And then I was pregnant again, which meant more weight.”

She Hit Rock Bottom

She finally hit a bottom with her weight. “This was all me. And I could accept my past decisions of never finding time to exercise and not paying attention to my nutrition. I could have accepted that this is just who I am. So why bother even trying? For a while, I actually did feel that way because I had tried so many things in the past, yet I always found myself back here, back in the same routine of eating habits and having no physical activity, a part of my daily routine. This is where I ended up every single time.”

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

A Discussion with Her Husband Sparked Change

However, on the last day of October, she sat down with her husband and talked about “all of the areas of my life that I wasn't happy with and that I really wanted to change,” she says. “What was interesting was the whole month of October when I was living in a state of acceptance, you know, accepting the fact that my past decisions had made up my life and that this was just who I was.”

She Decided She “Deserved More”

“When I sat down with my husband, and I had this conversation with him and just opened up about the fact that I wasn't happy and I wanted to change at that moment, I immediately felt better. I felt happier. I felt excited. It was like this moment of realizing, no, I am the creator of my life, and I get to decide what my next chapter looks like. That immediately lit a flame inside me. And I believe it takes this realization moment for all of us to decide we want more or deserve more finally, and we're far more capable of maybe what we are accomplishing,” she says.

She Committed to 6 Months

“On November 1st, I remember waking up with a new feeling inside of me that I wanted to change but wasn't sure how I was going to go about it,” she admits. She “stumbled across a little graphic on Instagram that said something along the lines of, if you committed yourself to six months of doing these things on this checklist — some of those items were working out four to five times a week, personal development, going for walks, getting eight hours of sleep, cutting out negativity — and I remember reading that and feeling a fire inside of me, and I knew that I had to do this. I had to commit myself to six months of really trying.”

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

She Focused on Personal Development

And so she started “spending time daily in personal development, meditating and focusing on removing negativity from my life, which included negative thoughts or self-talk, this was literally the answer I needed to change my life and to reinvent myself completely,” she continues. She also stopped staying up late and eating unhealthy food. “Let me tell you something I really found to be true during this whole journey. The day you decide to change, and you wake up, and you're crossing things off your checklist that are helping you move the needle towards your goals, you will never be happier than when you are working towards something,” she says.

Habit 1: Immerse Yourself Into Your New Lifestyle

What are some different ways to apply this idea and create a new daily routine that you will stick to? Here are the three habits. The first is “to immerse yourself into the world of whatever it is you're trying to go after,” she says. “To really completely reinvent yourself, you've got to be eating, sleeping, breathing, this new lifestyle.”

She recommends “following accounts on social media that will inspire you every single day to stick to your new lifestyle, unfollow anyone who maybe causes you to have negative thoughts or will distract you from becoming this new version of yourself, find podcasts, YouTube, videos, books, eBooks, all things related to your topic,” she suggests. “Maybe you've heard of the power of proximity, who you surround yourself with, you become, and this can absolutely be virtual. You don't have to know these people to be inspired by them and for them to influence your daily decisions.”

Habit 2: Create Daily Action Step Goals

“I would also make a point to create daily action step goals. Make the action your goal. So, instead of saying, my goal is to lose 20 pounds, that can be your big goal, but your goal today is to get your workout in and to stick to your meal plan. When the day is over, you will feel so much more accomplished because you achieved your goal,” she says. “When you do this consistently, your big goal happens by default. This can be applied to any goal you have. Create action step goals on a daily, weekly, and monthly basis that are bringing you closer to your big goal.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Check in with Yourself Nightly

“A very important step is to check in with yourself every single night. Reflect on your day and the decisions you made. Did you make decisions based on your old past self, or did you make choices? This renewed higher version of yourself would make the simplest way to stay on track when it comes to reinventing yourself is to consider your highest self in every decision you make each day. Is this the choice the higher version of you would make? If not, don't do it, and eventually, you will become this person. In fact, the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you not to make them because this is just who you are now. This is the new you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to lose 50 pounds in just over two months? Drew Escarcega, Founder of Photobooth101 and the YouTuber behind Hustle With Drew, lost a whopping 50 pounds in 75. How did he do it? According to the influencer and entrepreneur, he lost weight fast on the 75 Hard Challenge. “I'm gonna talk about my experience doing the 75 hard challenge and exactly why you should do it too,” he says at the start of the clip.


What Is 75 Hard?

He starts by breaking down what 75 Hard is. “It's basically a challenge where you have to do these things I'm about to mention every single day for 75 days. And if you miss one, you have to go back to day one.

Follow a Strict Diet, No Cheating

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

The first thing you have to stick to is you have to follow a diet. There's also no cheat meals or no alcohol whatsoever,” he says. “So I really wanted to do this challenge because I wanted to force myself to start eating better basically.”

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

Do 2, 45-Minute Workouts Per Day

Man in fitness wear exercising near Manhattan. Healthy exercises. Active senior man is fitness exercising outdoor. Exercising after retirement. Senior man training legs muscles doing lunges exercise.Shutterstock

Next, “You have to do two 45-minute workouts each and every day,” he says. “And one of those workouts must be outside. It doesn't matter if it's raining or snowing. There's an earthquake zombie apocalypse. You have to do one of those workouts outside.”

Take Progress Photos Daily

Woman photographer with dslr camera taking pictures outdoor. Mixed race girl with photo camera outdoor. Home hobby, lifestyle, travel, people conceptShutterstock

The next step is to take a progress picture every single day. Progress photos help you stay motivated and serve as photographic evidence your body is changing.

Drink a Gallon of Water Daily

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

You have to drink one gallon of water each day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Read 10 Pages of a Book Daily

Woman with cup of beverage reading book at table, closeupShutterstock

You have to read ten pages of a book every single day, no exception,” he says, adding that he “honestly really wanted to start reading more books.”

He Did the Challenge with a Group of Friends

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

He explains that he did the challenge with 8 of his friends. “We just all kind of made a pact that we'd do this together, start together, finish together, and it worked out great.”

He Struggled on Day One

Fat man sitting on stairs after jogging, no faith in himself, insecuritiesShutterstock

On the first day, he struggled to do the workouts. “When I took my first progress photo, I couldn't believe how big my stomach was. Like I really feel that I was, it looked like I was pregnant. It looks like I was ready to have twins, maybe triplets. I just really wasn't happy with the way I looked. And that actually gave me some motivation,” he says.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Week One Was Hard, But He Noticed a Difference Fast

A man sitting on the bench and looking at the seaShutterstock

He admits that the first week he “started off slow,” sticking to more gentle workouts, like walking, and ramping up to more strenuous ones as the week progressed. “Around day five, I could see some difference. I had dropped a few pounds. I felt a lot better,” he says. His sleep was also better, and he felt more hydrated.

After a Couple Weeks, He “Started Feeling Really Good”

Fat man with a big belly worries about his body. Men are more likely to Clog arteries, Man at risk for diabetes, Belly Fat. Close-up part of the bodyShutterstock

“A couple weeks in, I started feeling really good. I mean, better than I have felt in years. Like I felt amazing,” he says. He could see a huge difference between day one and 15 of his photos.

One Month in and There Was a Huge Difference

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

“One month in, you could definitely start seeing my pregnant-looking stomach slimming down a little bit,” he says. People also started telling him he looked great, which had a “snowball effect,” he says. “It made me start really, really going harder on my workouts because once you start hearing compliments, people are telling you that, you know, hey, your hard work looks like it's paying off. You basically can't turn back at that point.”

His Body Started Hurting Around Day 45

Fat man suffers dying from heat. Lazy, obese overweight young guy lies on bed, suffering from summer abnormal warmth, feels tired, unpleasant discomfort sensations in body, high blood pressure.Shutterstock

“About 45 days into the challenge, my body started to really, really hurt. I could really feel my knees and the joints around my legs. I started to feel some pain but started taking some fish oil and some vitamins, and within a few days, like all those pains went away,” he says. He also started stretching.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

He Was Looking “Great” at Day 60

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

After 60 days, all of his friend group was “looking great,” and by day 75, he was “excited to finish” and so happy with the results. “I noticed that my skin had completely changed. I think it was the water and constantly taking two showers a day because of these workouts,” he says.

“I know it's gonna sound corny, but this challenge has changed my life,” he says. “The bar's been set. Like I know how much I can do physically, and it really has shown me that the physical stuff and being accountable every day, not just to myself but also to my friends that join me in this challenge.”

After, He Incorporated Some of the Healthy Habits Into His Life to Lose More Weight

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After the challenge, he still had 50 pounds more to use. While he didn’t follow the exact same structure, he incorporated a lot of healthy habits into her life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Like many Americans struggling with weight loss, Nikki Madoch (@NikkiGetsFit) tried countless diets and exercise programs without success. However, in April 2020, she discovered a sustainable approach that helped her lose over 70 pounds through Weight Watchers. Now a nutrition coach and social media influencer, she shares her transformation story and the three key changes that made it possible.


A Lifetime of Weight Struggles

"Growing up, I always struggled with my weight. I struggled with binge eating where I liked to eat food in private," Nikki says in her post. "I would take snacks from downstairs and hide them in my room until I was able to go up there and eat them." Even as a college volleyball player, she continued to battle with her weight. "I think I kept it off a little bit because of how active I actually was. But my diet choices were not great."

The Cycle of Failed Attempts

"Adam and I, my husband now, we had both always struggled with our weight, and we continued to gain weight after we graduated," Nikki recalls. "We would try a bunch of different things, some really crazy diets. We even ran a half marathon together, which was not fun either." After moving into their own house, busy work schedules led to frequent takeout meals. "We never really made healthy choices at all, and our health was definitely put on the back burner."

The Breaking Point

Mayo Clinic advises that "long-term weight loss takes time and effort. So be sure that you're ready to eat healthy foods and become more active."

This readiness came after hitting rock bottom for Nikki: "I was working 50-hour weeks at a bakery while running my cookie business on the side. Some nights, I'd get only 30 minutes of sleep," she says. "My toes would be numb at work. I felt sick all the time. I was out of breath going upstairs, my knees hurt, and my back hurt. I was struggling so much and felt so hopeless."

The First Change: Mental Preparation

"No one else can make you lose weight. You need to make diet and physical activity changes to help yourself," Mayo Clinic advises. One night, scrolling through Instagram, Nikki discovered Weight Watchers' online program. "I decided to ask my husband if he would want to sign up to try something new," she says. "We agreed to just try it the next day, and we haven't looked back since."

Documenting the Journey

"Track your diet and exercise in a journal or an app. Also track your weight," Mayo Clinic suggests. Despite her initial reluctance, Nikki committed to taking progress photos: "I didn't want to do it at all. I was really dreading it, and you can tell by the look on my face. I never imagined that I'd be sharing the pictures with anyone, especially online with thousands of people."

The Second Change: Nutrition First

Mayo Clinic recommends "eating more fruits, vegetables and whole grains. These are plant-based foods low in calories and high in fiber." Nikki was shocked by her initial discoveries: "When I first started, I was eating triple my points in a day in just one meal. It really opened my eyes to how big my portion sizes were." She restructured her diet: "I started to really focus on zero point foods, proteins, incorporating vegetables and fruits into meals that were actually filling, but that I actually liked."

Setting Realistic Goals

"Aim to lose 1 to 2 pounds a week over the long term," advises Mayo Clinic. Nikki adopted this measured approach: "This time around my focus was just 30 days of tracking every meal. In the past, I would always set specific weight goals and it would just bring me down." The results were immediate: "Within the first week of tracking my meals, I saw progress. The scale was going down and I was feeling a million times better."

Creating a Reward System

"Every month that I would actually track every day, I rewarded myself," Nikki shares. "My first month I got myself a foot massager. Three months in, I dyed my hair. Six months in, I got a tattoo." These non-food rewards proved crucial: "It would be the end of the day and I wouldn't want to track my dinner, but I would remember, okay, if I do this though, I get to get a tattoo at the end of this month."

The Third Change: Joyful Movement

"Regular physical activity helps burn off extra calories," Mayo Clinic notes. After losing 35 pounds through nutrition alone, Nikki found her perfect exercise match: "In the past, I would force myself to do things that I did not enjoy - running or going to the gym and doing burpees. This time, I started rollerblading. It became my favorite way to get moving." When winter came, she adapted: "I started lifting weights and later learned to ice skate because it was similar to rollerblading."

Building Strength

"I was about six or seven months into my journey and had lost about 60 pounds," Nikki recalls. "I wanted to just start toning up more and building some muscle. I started at home for a month because the gyms were closed. Then I was able to start going to Planet Fitness, where I just took it slow and tried to do the things that I enjoyed with lifting weights and teaching myself as I went."

The Mental Health Connection

Mayo Clinic says that "lifestyle changes start with taking an honest look at your eating patterns and daily routine." For Nikki, this was crucial: "I used to cry every single day in 2019 and 2020 before I made the choice to take control of my life. Mental health is just as important as physical health. When I finally realized I deserved to be healthy and stopped people-pleasing, everything changed."

RELATED:Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Finding Long-Term Balance

"It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life," Mayo Clinic advises. Nikki embodies this philosophy: "I've finally learned how to have balance and not feel guilt after eating an indulgent meal or enjoying myself at a family event. I've finally learned to have balance, enjoy those things, and get right back on track when I need to because that is what it's all about."

Celebrating Success

Nikki lost 70 pounds in one year - 50 in the first five months and 20 over the next six. Her success led to opportunities with Weight Watchers, including appearing in commercials and having her photo displayed in studios nationwide. "I drive by the Weight Watcher Studio every day, and I see my poster there," she says. "It reminds me of where I started and how far I've come."

RELATED:Stop Making This Diet Mistake That Blocks Belly Fat Loss

Life After Weight Loss

The transformation affected every aspect of Nikki's life. She and Adam finally had their wedding ceremony, taking photos they felt confident about. She wrote a cookbook featuring the recipes that helped her succeed, and she continues to share her journey online to inspire others.

Advice for Others

"You'll likely have some setbacks on your weight-loss journey. But don't give up," Mayo Clinic advises. Nikki agrees: "Consistency is so important. Take it one day at a time. Don't overwhelm yourself with a bunch of changes at once. These small changes start to make you feel better, and each day gets easier when you develop these healthier habits that you can stick to. Focus on staying consistent and not the end result." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Standing in front of the mirror, Amanda Castillo wasn't unhappy with her reflection, but she wanted more energy and strength. Like many of us, she had tried various fitness programs before, but this time she chose a different path. The food and wellness enthusiast, with over 300,000 YouTube subscribers, decided to try the 75 Soft Challenge – a gentler approach to lifestyle transformation that's gaining attention for its sustainable results.


It Started as 75 Hard Challenge

The 75 Hard Challenge, created by entrepreneur Andy Frisella in 2019, is an intense program requiring two 45-minute workouts daily, a strict diet with no alcohol or cheat meals, drinking a gallon of water, reading ten pages of nonfiction, and taking progress pictures – all for 75 days without missing a single task. Miss one requirement, and you start over from day one.

Then a Softer Version Emerged

In response to concerns about this extreme approach, the 75 Soft Challenge emerged as a more sustainable alternative. As Cleveland Clinic explains, "Something like 75 Soft is perhaps more in line with general health guidelines and offers a much safer way to achieve your goals."

"I wanted to get toned, build some muscle, and yes, get abs – I mean, we all want abs," Amanda shares with a laugh. The challenge consists of four main rules: a 45-minute daily workout (with rest days allowed), reading 10 pages of any book, drinking three liters of water, and making healthy food swaps without strict restrictions.

The Science of Sustainable Change

Health and sports psychologist Matthew Sacco, PhD, emphasizes why programs like 75 Soft work: "When we're able to accommodate these changes in our life and make it a part of what we're regularly doing, it comes a lot easier over time." This aligned perfectly with Amanda's approach: "I just wanted to try this challenge and see if I could even do it."

Tracking Progress: Beyond the Scale

"I wanted to do this because we all know that the scale does not give you the full picture," Amanda explains. Her initial InBody scan showed 144.2 pounds with 33.4% body fat. This scientific approach to tracking progress proved crucial for maintaining motivation throughout the journey.

Early Days and First Challenges

"I was so motivated in these first two weeks," Amanda shares. "I was not missing a workout. I was getting into my reading." She started with the book, which she describes as her "Bible." However, real life soon tested her commitment to festivals and work commitments.

Creating a Sustainable Routine

"I ended up doing my own workout routine," Amanda explains. "I dove into so many TikTok workout routines, a lot of YouTube workout routines, and I just pretty much copied and pasted and did whatever felt right to me." She emphasizes preparation: "I wanted to go to the gym every day with a plan."

The Power of Rest and Recovery

Unlike more extreme challenges, 75 Soft incorporates active recovery days. Dr. Sacco notes, "Sometimes, that looks like walking around the block three times a week for two weeks and then scaling that up when you're comfortable." This approach helped Amanda maintain consistency without burnout.

RELATED:She Could Have Lost Weight Faster If She Had Known These 5 Fat Loss Tricks

The Food Revolution

"I actually crave healthy food now," Amanda reveals. Rather than following an overly restrictive diet, she made sustainable changes. "It's really wild to me how we can condition our bodies to live and eat a certain way," she adds. This approach aligns with Dr. Sacco's advice about making small, sustainable changes that last.

Physical Results That Matter

After 75 days, Amanda's transformation was clear. While she lost just 4 pounds overall, she shed 8 pounds of fat and gained 2 pounds of muscle. Her body fat percentage decreased to 28.9%. "Who cares if it's not the biggest difference in numbers? They're going down. That's what we want to see," she reflects.

Mental Transformation

"I've been sleeping better. My energy's been higher. I love working out now," Amanda shares. Dr. Sacco explains why this matters: "What actually builds resilience is having the ability to bounce back when something happens. That's going to be more sustainable in the long haul."

RELATED:10 Warning Signs Your Calories Are Dangerously Low

The Journey Continues

"It's not about being perfect," Amanda emphasizes, "it's just about doing it, about being consistent." This echoes Dr. Sacco's wisdom: "None of us are perfect, and the idea of being perfect, even for something like 75 days, is very difficult."

The challenge might end, but Amanda's story shows that the habits can last. As she concludes, "I am just so thankful for what I've gained from this challenge. The challenge might end, but the habits stay with you." Her journey demonstrates what experts at Cleveland Clinic emphasize: giving yourself grace and flexibility while maintaining consistency leads to lasting change. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Sophie van Oostenbrugg gainsbybrains
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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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.