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Nutrition & Diet
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5 Bedtime Rituals to Lose Weight While Sleeping, According to Camila Cabello’s Trainer

Celebrity trainer Jenna Willis breaks down the healthiest nighttime habits for losing weight.

Leah Groth
By Leah GrothSep 11, 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
✓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.

Jenna-Willis_msjennawillis16
Copyright msjennawillis/Instagram
Leah Groth
By Leah GrothSep 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Nutrition & Diet

You’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.

Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

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

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many 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.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight lossintermittent fastingozempicweight loss

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Nutrition & Diet

5 Bedtime Rituals to Lose Weight While Sleeping, According to Camila Cabello’s Trainer

Jenna-Willis_msjennawillis16
Copyright msjennawillis/Instagram
Leah Groth
By Leah GrothSep 11, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

You’ve heard that “you are what you eat,” but when it comes to weight loss, you are also how you sleep. Science has found a link between sleep and obesity, which means that cleaning up your sleep hygiene can help you achieve your weight loss goals. Celebrity fitness trainer and health and wellness expertJenna Willis maintains that there are a few bedtime rituals that can help prime your body for weight loss overnight.

Drink a Cup of Herbal Tea

Her first recommendation is to drink a cup of herbal tea. “Enjoying caffeine-free herbal tea, such as chamomile or peppermint, helps relax your body and aids in digestion, creating the perfect conditions for overnight fat burning,” the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, tells Body Network.

Studies Find That Tea Offers Lots of Other Health Benefits

Organic Green Tea with Jasmine Flower and Jasmine Tea with Dried Leaves on tea cupShutterstock

Science agrees with Willis and then some. Numerous studies have shown that a variety of teas may boost your immune system, fight off inflammation, and even ward off cancer and heart disease.

Eat Your Last Meal Five Hours Before Bed

Next, make sure to go to bed on an empty stomach, says Willis. “Eating late can cause your digestive system to stay active while you sleep, leading to discomfort, indigestion, or acid reflux,” she explains.

It Will Give Your Body Time to Digest

Cheerful,Young,Woman,Eating,Healthy,Breakfast,While,Sitting,On,AShutterstock

There are other benefits to eating your last meal earlier. “Stopping food intake earlier allows your body to fully digest, promoting better rest, as your body is focused on rest rather than digestion!” she says.

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

Avoid Late-Night Snacking

She also recommends avoiding the urge to snack at night. “Giving your body a break from food a few hours before bed allows your metabolism to focus on burning stored fat instead of digesting late-night snacks,” she says.

There Are Benefits of Time Restricted Eating

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Avoiding late night snacking and eating your last meal earlier in the day are part of intermittent fasting. Intermittent fasting works by “prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Set a Consistent Sleep Schedule

Next, be consistent with your sleep schedule. “Sticking to the same bedtime and wake-up time each day helps regulate your body’s internal clock, enhancing metabolism and promoting fat burning,” says Willis.

RELATED:I Lost 50 Pounds in 75 Days with the 75 Hard Challenge

Sleep Boasts So Many Benefits

Top view of young woman sleeping on side in her bed at night. Beautiful girl sleeping profoundly and dreaming at home with blue blanket. High angle view of woman asleep with closed eyes.Shutterstock

There are so many 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.

Turn Off Screens

Another great nighttime health habit? Turn off your screens. “Minimizing blue light exposure from devices before bed supports melatonin production, improving sleep quality and boosting overnight weight loss,” says Willis.

RELATED:3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

Follow Jenna Willis on Social Media

Jenna Willis is one social media. You can follow her on Instagram or Facebook or head over to her website for more information. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

I Lost 20 Pounds with This Science-Backed Sleep Routine

Richa Prasad
Coach Viva/YouTube
Leah Groth
By Leah GrothAug 09, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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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.

Do you want to lose weight simply by shifting your sleep habits? Richa Prasad, along with her partner Lucy Liang, founded Coach Viva, a down-to-earth weight loss company that helps people lose fat sustainably, predictably, and rationally. In one viral video, she reveals that she dropped 20 pounds simply by changing her sleep routine. After hearing about evidence that “when sleep gets short, the waistline can expand,” she changed her approach to sleep.

There Was a Clear Relationship Between Her Sleep and Hunger

woman by the open refrigerator at nightShutterstock

Richa explains that when she slept poorly, her “hunger and cravings doubled, the portions I ate also doubled, and I'd be 30% more likely to store them as fat.” She knew she needed to improve her sleep but didn’t know how.

She Discovered 3 Principles to Build a Sleep Routine

The sleeping woman holding an alcohol shotShutterstock

“I dug into more than a hundred books, podcasts, and videos on sleep from neuroscientists, psychotherapists, sleep medicine specialists, and naturopaths. I tried and tested 33 different sleep hacks, recording how each impacted my sleep and weight loss. And after many combinations and permutations of hacks, I discovered it all boils down to three principles that you can use to build your routine starting tonight and make weight loss 80% easier and faster starting tomorrow,” she says.

She Empties Her Cup

“I call the first principle, empty your cup,” she says. “By the time evening rolls around for me, if I can't complete all the work I had planned for the day, I feel resistant to even ending work. I would think one more hour, then 30 more minutes, then five minutes more, which was such a blatant lie. I cannot believe I fooled myself every single time. And then, of course, by the time I got home, I'd be so tired that my willpower around food would be near zero. And when bedtime rolled around, I felt I never got any time for myself. So I'd stay up scrolling social media late into the night, sleeping late, waking up groggy, working inefficiently because I'm being tired,” she says. “The problem was I had no room left to add me time because my cup was already overflowing.”

Here’s How to Empty Your Cup

Woman planning her monthly menstruation calendar, mark the days of menstruation and ovulation. She sitting on bed wearing home clothesShutterstock

She learned how to “empty” her cup before bed. “There are three parts to this. First is the setup. I spot two to four consecutive hours of time on my calendar that tend to be available each day of the week. I proactively block out those times to discourage coworkers from booking any during it. I call this my deep work time. I also use app blockers to schedule ahead, blocking all distracting sites and apps during deep work,” she says. Then, during her 30 minutes, she reflects and plans, looking at the work that's left, “and I identify the one most important thing to complete tomorrow,” she says. “Then I open my calendar for the next day and check how much of my deep work time is still available. I then trim the one most important thing until I estimate it can be done within half the deep work time. The other half is buffer time for surprises.” The final thing she does is ask herself questions, like did she accomplish what she needed, what are her goals for the next day, and what bothered or excited her about the day?

She Doesn’t Fill Her Cup with Overstimulation

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

“When bedtime rolls around, I feel satisfied with my day, get great sleep, and crush hunger, cravings, and weight loss, right?” she says. “No. My downtime would sometimes be hanging out with friends, which means eating and drinking. And then inexplicably, I'd find myself waking up between 2:00 AM and 5:00 AM completely alert,” she says. During that time, she would watch TV or scroll through social media. “The problem was I emptied my cup to remove the mental simulation that had accumulated over the day, but then I filled my cup back up with mental stimulation and cranked it up to the extreme. Think about it: Which is more stimulating, work or TV, eating a just right-sized home-cooked meal or going out for dinner? I had emptied my cup only to fill it with the same stuff but on steroids.”

Instead, She Refills Her Cup with Body Inhabiting Activities, Like Walking

Beauty young girl outdoors enjoying natureShutterstock

Instead, her transition was done by “refilling my empty cup with activities that make me inhabit my body, and I do this gradually,” she says. The first thing I do after my plan and reflection time is to go for a 30-minute leisurely walk, during which I can sit and scroll social media or listen to podcasts. This allows me fun screen time,” she says. She also goes dancing with friends.

RELATED: I Lost Over 130 Pounds in 13 Months Through Strength Training

She Eats Dinner Earlier

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She also eats dinner earlier. “This earlier dinner allows for at least a three-hour gap between my eating and sleep,” she says. Bye-bye digestion activities are causing random midnight alertness and bye-bye Midnight trips to the bathroom.”

She Schedules Longer Screen Times and Big Meals for Weekends

Watching TV at home. Loving couple resting on sofa and eating popcorn, copy spaceShutterstock

“Lastly, I schedule my longer screen times and big restaurant meals to happen on the weekends,” she adds. “This means I mainly eat out on weekends for lunch because the bigger the meal, the more time is needed for digestion before sleep. And my big screen time and friend hangout is over by 5:00 PM,” she says.

Before Bed, She Has a Few Relaxing Habits

Attractive Mixed Asian Female side view enjoying showerShutterstock

“Now that I have tired myself out mentally and physically, you'd think when bedtime rolls around, I'd be ready for sleep. But there is still a final piece missing. The walks and dance classes are fun, but my adrenaline is still pumping. So when I'd lay down to sleep, I'd be physically tired but also energized,” she says. “The game changer for me was to stack a combination together that I personally enjoy. And at the end, I feel like I have been to a spa retreat. For me, this is a hot shower for 10 minutes, then formal and stretch for 15 minutes.”

RELATED: I Walked 10,000 Steps a Day for 30 Days, and Here’s What Happened

She Also Practices Sleep Hygiene

Sleeping beauty, lights and woman with sleep and creative neon lighting. Resting, face and model glow and feeling relax and calm on a bed pillow with aesthetic profile in a bedroom bed at homeShutterstock

“Lastly, I settle into a cool bedroom with cool sheets while in bed. I listen to a fiction audiobook on the phone in airplane mode with an app blocking everything but the Audible app. I like picking a book I have already read before and yet look forward to listening to again because then I don't end up staying awake all night to know how the story ends,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Courteney Fisher Shows Off Washboard Abs and Reveals 5 Ways to Get to Blast Belly Fat

Courteney_Fisher_justtcocoo1
justtcocoo/Instagram
Leah Groth
By Leah GrothAug 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Courteney Fisher is showing off her washboard abs – and revealing the secret to blasting belly fat. In a new social media post, the fitness influencer flaunts her fit midsection in a blue workout ensemble. In the Instagram video, she reveals that so many people come to want to know how she achieved it. “I want to drop body fat, tone my entire body, and support my hormones, but IDK what to do,” they tell her. And according to the expert, it isn’t that hard. “Who’s ready to get started?!” she writes in the caption.

Walking Daily for 10 to 20 Minutes

Her first suggestion is to “start walking daily,” and you don’t even have to get 10,000 steps in. She suggests 10 to 20 minutes, which she does on the treadmill. The Mayo Clinic explains that going on a brisk walk daily can help you maintain a healthy weight and lose body fat, preventing or managing various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory, and sleep, improve your balance and coordination, strengthen your immune system, and reduce stress and tension.

Strength Training and Pilates 5 Times a Week

Pilates,Reformer,Bed,gym,exercise,workoutShutterstock

Courteney also recommends “strength x pilates 5x per week.” Each of the workouts boasts a bevy of benefits. The Mayo Clinic explains that 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, and sharpen your thinking skills. Why is Pilates a good workout?

According to the Mayo Clinic, there are lots of benefits to the workout, as it “strengthens the body's inner core while increasing its flexibility resulting in improved overall health. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

Related: 4 Easy Tips to Lose Weight, According to Dietitian

Sleep 7 Hours Per Night

Traditional wind-up keywound mechanical spring-driven alarm clock on bedside table, focus on girl lying with closed eyes sleeping on bed enjoying fresh bedding soft pillow comfortable mattress conceptShutterstock

Next, “prioritize & support your sleep patterns,” she says. She recommends at least seven hours per night. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s boosts mood, promotes heart health, regulates blood sugar, improves mental function, restores the immune system, helps relieve stress, and aids in weight loss.

It Real Food

Salmon,Served,With,Mix,Salad,Veggies,VegetablesShutterstock

In terms of diet, Courteney says to “ditch fake food and replace with delicious high-protein foods.” Why is protein important? Clinical trials have found that 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: I Added These Simple Things to My Walking and Pilates Routine, And Now I See a Difference

Be Consistent

Courteney_Fisher_justtcocoo2justtcocoo/Instagram

Last but not least, sporadic health changes won’t work for long-term weight loss. She says that you need to “stay CONSISTENT.”

💪🔥Body Booster: One easy way to lose weight? If you are getting less than 7 hours of sleep, try to amp up your shut-eye. There are many scientific studies linking fat loss to getting enough rest. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Fitness Pro Chanel Delisser Flaunts Six-Pack and Fat Loss Tips

Chanel_Delisser1
chaneldelisser/Instagram
Leah Groth
By Leah GrothJun 21, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Chanel Delisser is flaunting her six-pack. In a new social media post the influencer and fitness guru shows off her famous figure in a number of ab-baring outfits. “Transformation begins outside of your comfort zone,” she wrote in her Instagram post. “PurrrFection 🔥🥊🎯🎤” commented one of her followers. “That girl 🔥❤️” commented another. How does Chanel keep her body chiseled? Body Network has all the details on how she burns fat and stays fit.

1. Do These 6 Things to Shed Fat

According to Chanel, if you do a few things for 30 days you can shed fat fast.

  • NO alcohol
  • NO fast food/ processed foods
  • NO sweets/ sugars
  • NO soda or juice
  • Increase water intake
  • Do any form of cardio at least 3x/week

2. This Is Her 20-Minute Stairmaster Routine

In another post, Chanel revealed a “20 Minute Stairmaster routine” that helps burn fat.

  1. Steady pace… 12 minutes (level 6 - 7)
  2. As fast as you can… 2 minutes (level 10 - 12)
  3. Skip a step… 2 minutes (level 3 - 4)
  4. Side steps … 2 minutes each side (level 6 - 7)

Related: 5 Foods to Ditch for Fat Loss, Says Weight Loss Coach

3. Discipline and Consistency

According to Chanel, getting in shape boils down to a few simple habits. “Discipline leads to habits. Habits lead to consistency. Consistency leads to growth!”

4. Here Is What Chanel Eats in a Day

Chanel recently detailed her diet in an Instagram video. For breakfast she eats oatmeal with granola, blueberries, pumpkin seeds and unsweetened coconut flakes. Then she has a GNC meal replacement shake. Lunch is a chicken salad, followed by a fruit bowl for a mid-afternoon snack. For dinner she has shrimp, brown rice, and broccolini.

Related: The Biggest Weight Loss Mistake I Made, and What I Did Instead to Lose 60 Pounds

5. More Healthy Habits

In another post, she offered a few simple suggestions on how to stay on track – even during the holidays. 
”Schedule your workouts into your daily routine so that you’re less likely to skip it,” she suggested. “Stick to your workout routine and increase hydration by drinking more water,” she added. “Prioritize at least 30 minutes of movement daily (i.e. walking, running, weight lifting, etc.),” and finally she said to “prioritize sleep.”

💪🔥Body Booster: Doing a little bit of work ahead of time – by scheduling workouts, planning your diet, and setting hydration goals – will help you stay accountable and create healthy habits that are easy to incorporate into your life. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

Gabrielle_Carolyn_cortisol5
Copyright gabrielle_cortisol.coach/Instagram
Leah Groth
By Leah GrothNov 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you in your late thirties or early forties and struggling to lose weight? You may need to update a few simple habits, says one expert. Gabrielle Carolyn is a hormone and cortisol coach who specializes in helping women over 40 “lose fat” and “gain energy” in the “natural” way. In a new social media post, she discusses her own journey of losing 12 pounds leading up to 40 and getting in the best shape of her life. “Curious how I finally broke through my fat loss plateau?” she writes in the post, going on to reveal the four game-changing habits that enabled her to do it.

She Struggled to Lose Baby Weight in Her Mid-30s

“Turning 40 in July has me feeling amazing! But last year? It was a different story. After having my kids in my mid-30s, I struggled to lose that extra weight. It felt impossible… until I found a routine that really worked for me. Now, I’m so excited to share what made the difference!” she writes in the post.

Cortisol Was the Culprit, She Claims

Cortisol, the “stress hormone,” can “make fat loss—especially around the belly—super frustrating,” she continues. “Getting a handle on healthy cortisol is what changed everything.” Here are the four key changes she made to help her lose weight and keep it off.

RELATED:I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight

1. She Switched Up Her Workouts

The first thing she did? “Switched up my workouts,” she revealed. “I moved from cardio to strength training, which boosted my metabolism and helped burn more calories.”

Strength Training Is Great for Weight Loss

The Mayo Clinic supports strength and weight training to 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

2. She Prioritized Sleep

She also stresses the importance of getting enough rest. “Prioritized sleep,” is her second healthy habit for losing weight. “Getting consistent, quality rest balanced my hormones and improved how I felt overall,” she says.

Other Benefits of Sleep

According to the Sleep Foundation, weight loss is one of the many benefits of getting enough sleep. Others are, it 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.

RELATED:Nutritionist Reveals the Only Thing You Actually Need to Lose Weight

3. She Hydrated

Drinking liquids was also key in her journey, she claims. She explains that she “stayed hydrated,” and it was very beneficial. “Upping my water intake and adding electrolytes with trace minerals helped me stay energized and balanced,” she says.

Benefits of Hydration and How Much Water You Should Drink

What is so important about hydration? The Mayo Clinic explains that 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. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

4. She Took the “Right” Supplements

To compensate for nutritional deficiencies, she took “the right supplements,” she continues. “My Cortisol Combo was the game-changer in managing stress and staying on track.”

RELATED: Fitness Coach Reveals 3 Signs You Aren't Training Hard Enough to Drop Body Fat

The “Small Changes” Made a Big Difference

Bottom line? She claims that incorporating a few key habits was a huge game-changer in her weight loss journey. “These small changes have helped me keep off those 12 pounds for over a year, and I’ve never felt better,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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