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Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Once she learned the truth she lost 15 pounds in her 40s.

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.

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Copyright liftwithtrish/Instagram
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.

Are you struggling to lose weight? Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals that she struggled to lose weight until she finally learned two things. “It took me two decades to unlearn these 2 dieting myths that helped me lose 15 pounds in my 40s and keep it off,” she writes in the series of Instagram snaps, revealing her truth.


Myth 1: If You Eat Clean, You Will Lose Weight

The first myth? As long as you “EAT CLEAN,” you will lose weight, she says in her post. “For 20+ years, I believed this. I thought if I had chicken, rice, and broccoli, my food intake was on point. Don’t get me wrong, choosing whole foods is truly my jam, BUT eating clean doesn’t guarantee fat loss.”

Truth: A Calorie Deficit Helps You Lose Weight

What is the secret to weight loss? It’s simple, according to Tricia. “A calorie deficit is what guarantees a fat loss. (It’s science, please don’t @ me),” she writes.

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

What to Do: Track Food Using an App

“So 👉🏻 all this time I was eating clean, I wasn’t losing fat because I wasn’t in a calorie deficit. You can still eat clean and gain weight. Shocking, right ⁉️⤵️,” she says. “So 👉🏻 I started tracking my food in an app to get an accurate idea of what my calorie intake was ✅.”

Myth 2: You Deserve Cheat Meals

The next myth she is busting may be hard to hear. “I deserved weekend ‘CHEAT MEALS’” is another thought that prevented her from listing weight. “Yup! I ate ‘clean’ Monday to Thursday and then ate ‘dirty’ Friday, Saturday and Sunday. I thought because I did ‘good’ all week with my food, I deserved a reward with ‘bad’ food,” she says.

Truth: There Are No Good or Bad Foods

You need to shift your mindset, she explains. “So 👉🏻 first of all, there are no good or bad foods. Food is food. Let’s stop labeling it. Are there better sources of food? Yes, but that doesn’t make food good or bad, clean or dirty.”

RELATED:Gillian Ferguson Flaunts Tiny Waist and Reveals 3 Things That Will “Speed Up Fat Loss” That You Probably Aren’t Doing

What to Do: Eat Maintenance Calories 7 Days a Week

Instead, be consistent with your diet, she encourages. “ I stopped the weekend binges by eating my maintenance calories 7 days a week, fitting in all the foods I love, in moderation.”

Also, She Recommends Reverse Dieting

In another post, she offers a few more tips on how she lost 15 pounds in 3 months, starting with following a reverse diet protocol. “Most people do not do this part, and this is a huge reason why people gain fat back,” she says.

And Eating at Home

A few more diet recommendations, in addition to “tracking your food,” keeping “your protein high,” and choosing “mostly whole foods (90% whole foods vs 10% fun food), " are eating at home “most of the time,” which she calls “a big one.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Hydrate and Rest Are Important, Too

Hydration and rest are also key. “Limit alcohol, keep water intake at 3-4L/day, sleep well, manage stress,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Trish_Koeslag_liftwithtrish11
Copyright liftwithtrish/Instagram
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.

Are you struggling to lose weight? Trish Koeslag is revealing the truth about two popular diet myths. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals that she struggled to lose weight until she finally learned two things. “It took me two decades to unlearn these 2 dieting myths that helped me lose 15 pounds in my 40s and keep it off,” she writes in the series of Instagram snaps, revealing her truth.


Myth 1: If You Eat Clean, You Will Lose Weight

The first myth? As long as you “EAT CLEAN,” you will lose weight, she says in her post. “For 20+ years, I believed this. I thought if I had chicken, rice, and broccoli, my food intake was on point. Don’t get me wrong, choosing whole foods is truly my jam, BUT eating clean doesn’t guarantee fat loss.”

Truth: A Calorie Deficit Helps You Lose Weight

What is the secret to weight loss? It’s simple, according to Tricia. “A calorie deficit is what guarantees a fat loss. (It’s science, please don’t @ me),” she writes.

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

What to Do: Track Food Using an App

“So 👉🏻 all this time I was eating clean, I wasn’t losing fat because I wasn’t in a calorie deficit. You can still eat clean and gain weight. Shocking, right ⁉️⤵️,” she says. “So 👉🏻 I started tracking my food in an app to get an accurate idea of what my calorie intake was ✅.”

Myth 2: You Deserve Cheat Meals

The next myth she is busting may be hard to hear. “I deserved weekend ‘CHEAT MEALS’” is another thought that prevented her from listing weight. “Yup! I ate ‘clean’ Monday to Thursday and then ate ‘dirty’ Friday, Saturday and Sunday. I thought because I did ‘good’ all week with my food, I deserved a reward with ‘bad’ food,” she says.

Truth: There Are No Good or Bad Foods

You need to shift your mindset, she explains. “So 👉🏻 first of all, there are no good or bad foods. Food is food. Let’s stop labeling it. Are there better sources of food? Yes, but that doesn’t make food good or bad, clean or dirty.”

RELATED:Gillian Ferguson Flaunts Tiny Waist and Reveals 3 Things That Will “Speed Up Fat Loss” That You Probably Aren’t Doing

What to Do: Eat Maintenance Calories 7 Days a Week

Instead, be consistent with your diet, she encourages. “ I stopped the weekend binges by eating my maintenance calories 7 days a week, fitting in all the foods I love, in moderation.”

Also, She Recommends Reverse Dieting

In another post, she offers a few more tips on how she lost 15 pounds in 3 months, starting with following a reverse diet protocol. “Most people do not do this part, and this is a huge reason why people gain fat back,” she says.

And Eating at Home

A few more diet recommendations, in addition to “tracking your food,” keeping “your protein high,” and choosing “mostly whole foods (90% whole foods vs 10% fun food), " are eating at home “most of the time,” which she calls “a big one.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Hydrate and Rest Are Important, Too

Hydration and rest are also key. “Limit alcohol, keep water intake at 3-4L/day, sleep well, manage stress,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Katie_Kabala5
Katie Kabala
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 have a lot of weight to lose, but don’t know how? Learning about how other people get into shape can be a helpful tool to achieve your own weight loss goals. Katie Kabala, 41, weighed 215 pounds when she decided to change her life. She went on to lose 95 pounds in 18 months, and now is in the best shape of her life at 120 pounds. In a new interview with Body Network she explains exactly how she did it.


Katie Was Frustrated About Her Body and Clothing Size

Katie_Kabala6Katie Kabala

Katie explained why she had finally hit rock bottom with her weight. “I felt frustrated with being a size that wasn’t always sold in stores. It made things difficult and sometimes embarrassing to shop and not be able to get what I wanted because many stores only go up to a size 12. At my largest, I was probably a size 16 to 18,” she says.

She Lost 95 Pounds in 1.5 Years

Katie_Kabala3Katie Kabala

Katie went on to lose 95 pounds in a year and a half. “Everyone is different and may respond differently to medications, so it’s important to note that these are my results, and weight loss can vary for each person. Results truly can vary with each person, including experiencing certain adverse events,” she says.

She Started OrangeTheory Classes

Huntington Beach, California/United States: 04/07/2019: A store front sign for the gym known as Orange Theory FitnessShutterstock

Katie started exercising. “I work out four times a week at OrangeTheory, which is a full body high-intensity workout. Their in-body scan system shows that I cut my body fat percentage in half in a year and a half,” she says. Her favorite exercises? Running, rowing, chest presses, sumo squats “and anything with the Bosu ball,” she says.

She Toned Her Body

Katie_Kabala4Katie Kabala

“My arms and legs have a visible definition, and it’s fun to show off for the first time in my life, as I have always been overweight,” she says. “Sometimes I even wear crop tops to the gym now, which feels so free and empowering.”

She Changed Her Approach to Diet

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

Katie says that her diet has been the biggest contributor to her success. “Weight loss is all about staying in a calorie deficit,” she says. “I calculated my TDEE (Total Daily Energy Expenditure) using various online calculators and found it to be around 1400 calories for me, which is well under 2000 that is often touted. I aim to stay within my daily calorie budget, which is usually three meals and a snack each day. I track my calories daily using MyFitnessPal.”

She Took Contrave

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

Katie adds that dieting was made possible for her by starting to take Contrave. “Contrave is a doctor-prescribed medicine that helps me stop obsessing over food. Now I’m able to focus more easily on eating healthy and not overeating,” she says.

Here Is What She Eats in a Day

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood backgroundShutterstock

“A typical day for me would include a high protein Greek yogurt and fruit breakfast, lunch is almost always soup, and dinner is usually something home cooked like an Asian noodle bowl with shrimp, zucchini pasta and meatballs, or tacos with low carb tortillas,” she says. “For snacks, I usually go for something crunchy and salty like popcorn, crackers, or savory rice cakes. The low-calorie frozen yogurt bars are a nice treat, too. Once a month, I spend a day on the weekend making 3 to 4 different types of soup, and I freeze them in individual portions for my lunches at work during the week. Soups are easy to make, tasty, and filling, and are low in calories.”

She Avoids Fast Food, Alcohol, and High-Calorie Drinks

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

“I really haven’t eliminated anything from my diet, but I do tend to avoid some things that are not worth the calories for me anymore. I think of daily calories as a budget, and some things are no longer in the budget unless I make cuts elsewhere that day, so I tend to avoid those things,” she says. However, some things she avoids are fast food, alcohol, and any drinks that are high in calories.

Running

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Katie has been a member of Orangetheory for over seven years now and used to struggle with running.” I was never really able to run longer than 5 to 6 minutes. Now I’m able to run the entire treadmill portion of the class without stopping – often around 23 minutes,” she reveals. “It sounds like such a little thing and probably silly to someone who has always been fit, but I cried the first time I was able to run the entire block.”

Sticking with Goals and Celebrating Milestones Is Key

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

“If someone asked for my advice on their fitness goals, I would tell them to stick with it and celebrate every milestone, no matter how small it may seem to others,” she says. “You know how hard you worked for that, so celebrate it!”

You Need to Cut Calories to Lose Weight

Calorie,Counting,On,A,Paper,With,Calculator.,Diet,And,WeightShutterstock

She also adds that working out is significantly easier when you weigh less, “and the old adage that you can’t outrun what you do in the kitchen is true,” she says. “Working out is important for toning up and building muscle, which helps burn calories, but I have found that I typically only burn around 500 calories each gym session – that’s fewer calories than most takeout coffee orders.”

She Has Faced Challenges

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“My biggest challenge has been my diet and constant thoughts about food,” Katie admits. “I used to always think about what I wanted to eat- from the time I woke up to the time I went to sleep. If French fries came to mind at 6 am, it wouldn’t leave my mind until I ate them, and then my obsession would instantly switch to another food. Previously, this made it impossible to diet.”

She Weighs Herself Regularly

Katie_Kabala1Katie Kabala

Katie measures progress with her body goals through weigh-ins. “Initially, I weighed myself daily so I could see the weight coming off as a reward for eating low calories. Now that my weight loss has slowed down, I only weigh myself about once a week,” she explains. “I also see progress through my clothes. I went from a size 16/18 to a size 2/4. My progress is also seen at the gym- I’m able to lift heavier and run faster and longer than ever before.”

RELATED: I Lost 124 Pounds in 9 Months After Stopping Starving Myself and Making These Key Changes

She Used to Obsess Over Food

French fries or potato chips with sour cream and ketchupShutterstock

“My biggest challenge has been my diet and constant thoughts about food. I used to always think about what I wanted to eat- from the time I woke up to the time I went to sleep. If French fries came to mind at 6 am, it wouldn’t leave my mind until I ate them, and then my obsession would instantly switch to another food,” Katie says.

And That Made It “Impossible” to Diet

,Doctor,Hospital,medical, dr, happyShutterstock

Previously, this made it impossible to diet. My doctor prescribed me Contrave, which can help me quiet the noise and even the playing field to allow me to diet. Now, it’s much easier for me to stick to my calorie goal each day.

She Takes Vitamines and Drinks Kombucha

San Leandro, CA - July 8, 2020: Grocery store shelves with bottles of KeVita Kombucha and sparlking proBiotic drinks plus Bloom, Synergy and Suja organic Kombucha drinks in various flavors.Shutterstock

In addition to her daily dose of Contrave, she takes a daily vitamin and a probiotic. “I also try to drink kombucha every day for gut health,” she explains.

RELATED: Lose 10 Pounds a Month With These Moderate Steps

She Used to Think Weight Loss Was All About Burning Calories

Katie_Kabala2Katie Kabala

“I used to think that working out would burn enough calories to make me lose weight. I couldn’t understand why I was working out so much and still gaining weight until I found out about TDEE and how much calorie needs could vary from person to person. Being a short, older woman, my calorie count is significantly different from my tall husband’s daily calorie needs,” she points out.

Her Advice: Make Time for Exercise

Fitness,,Sport,,Training,,Gym,squat,trainer,fitness,exerciseShutterstock

“My advice for someone starting their fitness journey is that you are worth carving this time out for yourself. As a working mom, when I first started working out, I felt guilty for that extra hour that I wasn’t with my children. Now I realize that the benefits that working out affords me is worth so much because I’m so much happier when I go to the gym. A parenting bonus is that it sets a good example for my children to prioritize their health,” she says.

Also, Talk to Your Doctor

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

“I would also encourage anyone who is overweight to look into options available to them with their doctor,” says Katie. “There are so many ways to help treat obesity now, and you deserve to have a better chance of achieving your health goals. I didn’t realize how much my thoughts about food were sabotaging my diet until I started taking Contrave.”

RELATED: Dave Asprey Reveals the 11 Secrets to Supercharged Energy Every Day

Stick to the Plan

Katie_Kabala5Katie Kabala

“Taking Contrave, budgeting my calories each day, and not allowing for any cheat days has helped me manage my weight long term. There may be days that I have gone slightly over my calorie goal, but I do not allow myself to have an entire day of high-calorie eating,” Katie says. She also maintains that sticking to a workout you like is key. 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 more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

Raven_Norwood_rowwithraven1rowwithraven/Instagram

Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

Raven_Norwood_rowwithraven2raven.grl/Instagram

Raven adds that “lots of water” keeps her hydrated and feeling full. 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.

She Fell in Love with a Boutique Fitness Method

Raven_Norwood_rowwithraven4raven.grl/Instagram

Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

Raven_Norwood_rowwithraven6raven.grl/Instagram

Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

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He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

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Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

FACT CHECKED BY Christopher Roback
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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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

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The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

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After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

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In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

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“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

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Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

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“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

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.

Are you thinking about going on the keto diet? Lots of people claim that the low-carb way of eating has helped them lose tons of weight. Mayra Wendolyne (@LowCarbLove) is a keto devotee and weight loss influencer who lost 130 pounds on the diet. “Today I'm going to be telling you about my journey, how long I've been keto, low carb, the whole nine,” she says at the start of the clip. Here is exactly how she did it.


She Learned About Keto From a Friend

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“Let's talk about my story,” she says. “A lot of people always ask me how I found out about keto because I actually started keto before it became a trend before it was all trendy and viral and everything.” She explains that a friend of hers, who “had always dealt with weight issues,” was introduced to the low-carb lifestyle” and ended up doing “more of a carnivore keto diet.”

She explains that a lot of his diet consisted of ribeyes with eggs, meats, “a protein style burger with no tomato, no onion,” she says. “It was just a very carnivore focused, keto lifestyle.” After not seeing him for three months, he sent her a photo and he had lost 70 pounds.

She Learned It Was Similar to Atikins

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“After that, I just started looking more and more into it, and I realized that it was somewhat like the Atkins diet, and I was like, ‘Oh my gosh.” She tried it for a week, lost 10 pounds, and was “sold after that.”

She Loves It Because She Is Willing to Sacrifice Carbs

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“I was like, keto is for me because I love veggies, and I love my proteins. And so I was willing to sacrifice the carbs – the rice, the pasta, the bread – in order to have those satiating fats that are so delicious and especially that gave me the results that I saw. So I was sold.”

“So a lot of you guys wonder how long have I been keto? So the answer is I have been on keto for about five years now, and I have been living a low-carb lifestyle for over ten years,” she reveals.

She Topped the Scale at 315 and Lost 135 Pounds

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“I originally started my journey at about 315 pounds. I've lost a total of 135 pounds,” she reveals. However, she admits that she goes up or down “10 pounds here or there, not gonna lie.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

You Have to Be Mindful of Snacks

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“I'm always just snacking and things like that. So, of course, if you are on a weight loss journey, you always have to be mindful and keep in mind that you have to eat to your goals, right? So even if something is keto, it doesn't mean that you go and eat like a whole box of cookies just because they're low carb or keto,” she says.

You Also Need to Be Calorie Conscious

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“You need to be mindful, you need to be calorie conscious, because no matter what, in order for you to lose body fat and weight, you need to be in a calorie deficit. In order to lose weight, you need to be in a calorie deficit,” she points out.

You Can Build Muscle Without Being in a Deficit

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“You can lose body fat and convert it into muscle while not being in a calorie deficit. But you're, you're not gonna see the scale go down,” she points out.

She Lost 100 Pounds Twice

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“So I have actually lost a hundred pounds twice in my life,” she continues. “So the first time I lost a hundred pounds in my first year, I was super, super strict. I was working out twice a day. I was in between a low-carb diet and severe calorie restriction, which is not what I recommend at all. It's actually really unhealthy. You mess up your metabolism; you slow it down.”

The Second Year It Was Harder to Lose Weight

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She lost 100 pounds the first year and 35 the second. “Remember, the closer you get to your goal weight, the harder it is for that weight to come off,” she says. However, “it was really, really difficult for me to keep that weight down. But I did it because I was always just so worried about being skinny or trying to be skinny. So, like my whole life, that's what was going through my head. I'm just so happy to be out of that mentality now.”

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

After Having a Baby, She Discovered Atkins

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The second time she lost 100 pounds was after she had a baby. “Everyone was telling me like, ‘It's over for you. You're not gonna lose that weight.’” This was when she discovered Atkins. “I thought it was like the weirdest thing ever because you can eat bacon and mayonnaise, meats and cheese, and everything that, basically, for 15 years, I was programmed to be afraid of. All of a sudden, it was like what you could do to lose weight.”

She Lost Weight Fast with Low-Carb, Low-Fat Eating

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She tried it for a week and lost weight, starting with low-carb, low-fat, not incorporating bacon and mayo, losing 100 pounds in 6 months. “If you're not putting fats into your body, your body is going to burn your own fat,” she says.

Then, Embraced Higher Fat Foods

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Then she switched to low carb, “but I did high fats,” she says, which included salmon and meats, ground beef, and avocado.

In General, She Doesn’t “Go Super, Super Crazy on Fats”

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“So, for me personally, I have lived a keto lifestyle focused on protein and healthy fats. So I don't go super, super crazy on fats. Like, I'm never the person who’s gonna add a ton of butter to my steak. I just usually have a steak with some veggies and add maybe a little bit of butter, like a cream sauce, things like that. But I'm not like the one that's going to pour butter and coconut oil and, you know, things like that into my coffee.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

She Tracks Her Carbs, Not Calories

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“I'm still very calorie conscious, and I track my carbs versus calories. But I don't have to worry about that so much because I'm just naturally conscious of what I'm having and mindful,” she says.

She Lives a Keto Lifestyle

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“So now I am currently living a keto lifestyle. I am a little more flexible with what I do. I don't weigh myself, I just kind of go gauged off of how my clothes are fitting me,” she says.

She Also Does Intermittent Fasting

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“I am actively trying to intermittent fast a lot more and be more strict because that's kind of how I maintain my weight. I intermittently fast, and I don't like to track a lot,” she says. “So what I do is I fast and once I eat, I sit down and eat like a big meal or even like two small meals or medium-sized meals.”

Body Network’s Expert Weighs In on Keto

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While most experts agree that the keto diet will result in quick weight loss, many maintain it is not sustainable. “Ketogenic diets should not be followed long term,” says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. “Your body needs carbohydrates, specifically from fruits, vegetables, and whole grains for overall health but especially digestive health and disease prevention.”

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

Body Network’s Expert Weighs In on Intermittent Fasting

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As for intermittent fasting, it 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. “Intermittent fasting is also not a guarantee of weight loss, and often people see plateaus and weight gain after a period of time of intermittent fasting,” notes Collingwood.

💪🔥Body Booster: To lose body fat and weight, create a calorie deficit by being mindful and conscious of your calorie intake.

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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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.