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I Shaved 4.5-Inches Off My Waist in Three Weeks with This Drink

One weight loss warrior swears by this slightly bitter concoction.

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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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.

Melissa Marie (@melissa.marie8) is a weight loss warrior and influencer with over 425,000 followers on TikTok. She regularly shares videos revealing all of the things that helped her get into the best shape of her life. In one viral video she reveals that a certain drinked helped her shave 4.5 inches off her waist in just three weeks. “I've never told anyone about this before, but I've tried it enough times to know it works. So let's get into it,” she says.


She Claims the Drink Boosts Health, Lowers Blood Sugar, and Aids in Weight Loss

@melissa.marie8

This #applecidervinegar drink helped my waist go down 4.5 inches in 3 weeks. #weightloss #ww #antiinflammatoryrecipes #caloriedeficit #antiinflammatorydiet

“This is a drink I drink every single morning, and I'm going to tell you three great benefits to drinking this drink. This drink boosts your health, lowers your blood sugar, and aids in weight loss,” she says in the clip.

She Starts with Lemons

melissa-marie-2melissa.marie8/TikTok

“So first we're going to start by squeezing some lemons. The lemon has vitamin C and helps the immune system. I'm going to go ahead and juice three pretty big lemons because I'm going to put this lemon in the fridge so I can use it for days to come when I make the drinks,” she explains.

Related: 5 Lazy Breakfast Ideas for Weight Loss, According to a Weight Loss Coach

Then, She Assembles the Drink

melissa-marie-3melissa.marie8/TikTok

“So we're going to start to assemble the drink. First, I'm going to do one tablespoon of fresh squeezed lemon juice. You can use the prepared one, but obviously it's better to use the fresh one,” she continues.

She Adds One Tablespoon of Apple Cider Vinegar

melissa-marie-4melissa.marie8/TikTok

“Next we're going to go in with one tablespoon of apple cider vinegar,” she says. “The apple cider vinegar is going to give it some natural probiotics.”

Water Is Optional

melissa-marie-5melissa.marie8/TikTok

“The recipe says one cup of water, but I've noticed for me it's just better if I kind of try to do it as a shot,” she says.

You Can Also Add Honey

melissa-marie-6melissa.marie8/TikTok

“It is much more tolerable with the honey, but like I said, I just kind of like to chase mine. I don't really like to mix it in. I just kind of get whatever's laying around and I just put a little dab of honey on it and I set it down and wait for me to drink it,” she says, adding that you can also sweeten it with liquid stevia or maple syrup.

It’s “A Little Rough Going Down"

melissa-marie-7melissa.marie8/TikTok

“All right, I'm plugging my nose for this,” she confesses. “Oh, okay. Alright, so it's a little rough going down. Most healthy things are if you wanted to make this a vegan option, you could use organic maple syrup instead of honey.”

You Can Double or Triple the Recipe

melissa-marie-8melissa.marie8/TikTok

“You can also double or triple this recipe if you want. It lasts in the fridge about five days, but it's most potent if you actually assemble it each morning. I've seen this drink deflate my stomach time and time again,” she says.

She Claims it Shrunk Her Waist Fast

melissa-marie-9melissa.marie8/TikTok

Why does she drink it daily? “This is one of the things that has aided in my waist going down in over four and a half inches in just a few short weeks,” she says. “There is nothing magical about lemon and ACV (or honey) that will cause you to lose that many inches from your waistline. ACV has been shown in some research to suppress appetite temporarily for a few hours after ingestion, but it has not been linked to short term or sustained weight loss. Fresh lemon juice does contain a little Vit C but 1 T does not contain very much at all – less than 10 percent,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.

Is ACV a Weight Loss Miracle?

Apple cider vinegar and lemons. Copy space.Shutterstock

Does ACV really help with weight loss? ​​One study published in the Journal of Functional Foods found that subjects who consumed a tablespoon of ACV at lunch and dinner and cut 250 calories per day lost 8.8 lbs in 12 weeks – 3.8 pounds more than the other group who followed the same diet but didn’t take the daily shots. Another study published in Bioscience, Biotechnology, and Biochemistry, reared similar results. Researchers enrolled a group of 144 adults with obesity. They split the group into two, giving half a placebo and the other half, one to two tablespoons of apple cider vinegar daily for 12 weeks. The group who drank two tablespoons lost close to 4 lbs at the end of the time period, while those who drank one tablespoon lost 2.5 lbs, and the placebo group gained weight.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Other Benefits of ACV

Apple Cider VinegarShutterstock

There may be other benefits to drinking a shot of apple cider a day. According to research it can help lower blood sugar and cholesterol levels and offer antimicrobial benefits.

The Sustainable Way to Lose Weight: Eat Healthy and Move

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“Instead of looking for a shot of something to be your miracle, watch portions and total calories and move your body more to boost metabolism and burn more calories,” Collingwood suggests.

💪🔥Body Booster: If you can stomach it, try taking a shot of apple cider vinegar every day.

More For You

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.

Melissa Marie (@melissa.marie8) is a weight loss warrior and influencer with over 425,000 followers on TikTok. She regularly shares videos revealing all of the things that helped her get into the best shape of her life. In one viral video she reveals that a certain drinked helped her shave 4.5 inches off her waist in just three weeks. “I've never told anyone about this before, but I've tried it enough times to know it works. So let's get into it,” she says.


She Claims the Drink Boosts Health, Lowers Blood Sugar, and Aids in Weight Loss

@melissa.marie8

This #applecidervinegar drink helped my waist go down 4.5 inches in 3 weeks. #weightloss #ww #antiinflammatoryrecipes #caloriedeficit #antiinflammatorydiet

“This is a drink I drink every single morning, and I'm going to tell you three great benefits to drinking this drink. This drink boosts your health, lowers your blood sugar, and aids in weight loss,” she says in the clip.

She Starts with Lemons

melissa-marie-2melissa.marie8/TikTok

“So first we're going to start by squeezing some lemons. The lemon has vitamin C and helps the immune system. I'm going to go ahead and juice three pretty big lemons because I'm going to put this lemon in the fridge so I can use it for days to come when I make the drinks,” she explains.

Related: 5 Lazy Breakfast Ideas for Weight Loss, According to a Weight Loss Coach

Then, She Assembles the Drink

melissa-marie-3melissa.marie8/TikTok

“So we're going to start to assemble the drink. First, I'm going to do one tablespoon of fresh squeezed lemon juice. You can use the prepared one, but obviously it's better to use the fresh one,” she continues.

She Adds One Tablespoon of Apple Cider Vinegar

melissa-marie-4melissa.marie8/TikTok

“Next we're going to go in with one tablespoon of apple cider vinegar,” she says. “The apple cider vinegar is going to give it some natural probiotics.”

Water Is Optional

melissa-marie-5melissa.marie8/TikTok

“The recipe says one cup of water, but I've noticed for me it's just better if I kind of try to do it as a shot,” she says.

You Can Also Add Honey

melissa-marie-6melissa.marie8/TikTok

“It is much more tolerable with the honey, but like I said, I just kind of like to chase mine. I don't really like to mix it in. I just kind of get whatever's laying around and I just put a little dab of honey on it and I set it down and wait for me to drink it,” she says, adding that you can also sweeten it with liquid stevia or maple syrup.

It’s “A Little Rough Going Down"

melissa-marie-7melissa.marie8/TikTok

“All right, I'm plugging my nose for this,” she confesses. “Oh, okay. Alright, so it's a little rough going down. Most healthy things are if you wanted to make this a vegan option, you could use organic maple syrup instead of honey.”

You Can Double or Triple the Recipe

melissa-marie-8melissa.marie8/TikTok

“You can also double or triple this recipe if you want. It lasts in the fridge about five days, but it's most potent if you actually assemble it each morning. I've seen this drink deflate my stomach time and time again,” she says.

She Claims it Shrunk Her Waist Fast

melissa-marie-9melissa.marie8/TikTok

Why does she drink it daily? “This is one of the things that has aided in my waist going down in over four and a half inches in just a few short weeks,” she says. “There is nothing magical about lemon and ACV (or honey) that will cause you to lose that many inches from your waistline. ACV has been shown in some research to suppress appetite temporarily for a few hours after ingestion, but it has not been linked to short term or sustained weight loss. Fresh lemon juice does contain a little Vit C but 1 T does not contain very much at all – less than 10 percent,” says The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian.

Is ACV a Weight Loss Miracle?

Apple cider vinegar and lemons. Copy space.Shutterstock

Does ACV really help with weight loss? ​​One study published in the Journal of Functional Foods found that subjects who consumed a tablespoon of ACV at lunch and dinner and cut 250 calories per day lost 8.8 lbs in 12 weeks – 3.8 pounds more than the other group who followed the same diet but didn’t take the daily shots. Another study published in Bioscience, Biotechnology, and Biochemistry, reared similar results. Researchers enrolled a group of 144 adults with obesity. They split the group into two, giving half a placebo and the other half, one to two tablespoons of apple cider vinegar daily for 12 weeks. The group who drank two tablespoons lost close to 4 lbs at the end of the time period, while those who drank one tablespoon lost 2.5 lbs, and the placebo group gained weight.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Other Benefits of ACV

Apple Cider VinegarShutterstock

There may be other benefits to drinking a shot of apple cider a day. According to research it can help lower blood sugar and cholesterol levels and offer antimicrobial benefits.

The Sustainable Way to Lose Weight: Eat Healthy and Move

Female,Leg,Stepping,On,Floor,Scales,weight,healthShutterstock

“Instead of looking for a shot of something to be your miracle, watch portions and total calories and move your body more to boost metabolism and burn more calories,” Collingwood suggests.

💪🔥Body Booster: If you can stomach it, try taking a shot of apple cider vinegar every day.

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 weight fast and keep it off? Dropping 10 pounds in the next few months is easier than you think. All it takes is making a few simple lifestyle changes – and learning from other weight loss warriors who came before you is always a great idea. Here are 20 ways 12 people who lost over 10 pounds in 4 months achieved their weight loss goals.


Gen Cohen Lost 10 Pounds in 2 Months by Maintaining a Caloric Deficit

In a recent Instagram post, Gen Cohen, CNC, shared how she lost 10lbs in the first two months of her health journey. “What I would do is eat in a modest caloric deficit, which if you're a woman watching this video means you'll probably be eating an average of 1500 to 2000 calories per day in order to lose weight,” she says.

She Also Used an App

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Apps also helped Cohen achieve her weight loss goals. “I would download an app like MyFitnessPal and preplan my meals the day before to make sure I was able to hit my calories and my protein goal while still enjoying my social life,” she continued.

And, She Drank A LOT of Water

Happy beautiful young woman drinking water. Smiling caucasian female model holding transparent glass in her hand. Closeup. Focus on the armShutterstock

Another helpful habit in her weight loss was investing in a big water bottle. “I would drink 16 ounces of water before getting out of bed in the morning, which helps regulate your cortisol and stress levels throughout the day,” she says. “And I would also drink 16 ounces of water before each meal. This will help you feel full quicker while you're still learning proper portion control.”

Blake Sanburg Lost 23 Pounds in 2 Months by Hitting the Gym

@thenutritionnarc

10 weight loss tips

Blake Sanburg (@thenutritionnarc) is a diet and fitness influencer with over 415,900 TikTok followers who lost 23 pounds in two months. His number one tip to lose weight? “Start going to the gym,” Blake suggests. “Do weightlifting and cardio. This will help not only burn calories, but it'll also increase your muscle mass, which will make you seem less fat.”

He Also Avoided “Liquid Calories”

Barman prepares exotic cocktails at the night clubShutterstock

“Number two, avoid liquid calories such as sugary drinks, alcohol, soda, and stuff like that instead of diet soda,” Blake continued. “These are scientifically proven to be the easiest calories to cut out.”

He Amped Up His Protein Intake

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

Blake also amped up his protein intake. “The general rule of thumb is one gram of protein per pound of body weight. So if your goal weight is 150 pounds, try to eat 150 grams of protein.”

RELATED:Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

He Took Progress Pictures

Portrait of proud bodybuilder boasting his arm muscles taking selfie in gym mirror flexing biceps after working outShutterstock

And, for accountability purposes, “take progress pictures,” he said. “It is very tough to see changes when you're looking at yourself every single day. So go back and look at the first day.”

Cam Jones Lost 10 Pounds in 50 Days by Rigorously Tracking His Eating Habits

Cam Jones, one half of the brother influencer duo who make up Goal Guys, a YouTube account providing “different goals in fitness and productivity,” revealed in a viral video how he lost 10 pounds in 50 days.

“I genuinely do not understand how I've put on so much weight. I eat pretty healthy. I exercise two to three times a week, so what am I doing wrong?” he says in the video, setting a goal of losing 10 pounds of body fat in 50 days. Cam starts with a goal of “paying careful attention” to nutrition.

“The first thing I'm aiming for a daily calorie goal of just 1900 calories, and as crazy as it is to say I actually think my current diet is pretty healthy, so I'm also going to track every food I eat for the next 50 days to figure out where I've been going wrong,” he says

He Also Cut Snacks

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Cam points out that the little snacks you eat in the day add up. Just three squares of dark chocolate, half a bag of popcorn in one glass of wine total 660 calories. “I was severely underestimating how many calories were in those snacks because I was having those four times a week,” he says, pointing out “that's an extra 2,400 calories per week. That's more than I'm going to eat today. So no wonder I was putting on weight even though I was exercising.”

Melissa Lattari Lost 15 Pounds in a Month by Reducing Sodium Intake

@melissa.lattari

Replying to @A how to lose 10lbs of water #fyp #wateretention #howtofixbloating #weightloss #weightlosshack #viral

Melissa Lattari (@melissa.lattari) dropped 15 pounds in a month, explaining in a viral video how she did it. “Losing 10 to 15 pounds of water weight is easier than you think it is,” she says in the clip. Melissa maintains that dropping the weight is simple. “The easiest way to lose water weight, okay, listen up, is by switching up your diet,” she maintains. “Water retention happens when we're consuming too much sodium in our diet,” she continues. “Therefore, if you're eating a lot of overly processed foods such as pizza, frozen foods, prepackaged foods or going out and eating at a restaurant where they usually cook most foods with vegetable oils, your body is going to obtain more water.”

Sydney St-Aubin Lost 20 Pounds in 4 Months by Increasing Her Steps Every Day

@sydneystaubin

19 lbs down since january and still going 👏🏻 here’s what i’ve been doing and what i plan to continue to do to reach my goal by hopefully september 🤍 #weightloss #caloricdeficit #athomeworkouts #weightlosstransformation #weightlossprogram

Weight loss coach Sydney St-Aubin, who goes by the TikTok handle @sydneystaubin, revealed that she lost a whopping 20 pounds in less than four months. One of her main recommendations? Not only should you “get your steps in,” but “increase your steps every single day,” she suggests. “Try to get a little bit better.” How many steps should you strive for?

A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Jenna Evelyn Lost 20 Pounds in Three Months by Meal Prepping

@jennaevelynnn

How I lost 15-20 pounds after my freshman year of college. 10k steps a day, low-cal, high protein meals, and strength training + pilates! #weightloss #freshman15 #howilostweight #weightransformation #healthylifestyle #mealprep #pilates

Jenna Evelyn (@jennaevelyn) is lost “15 to 20 pounds in two to three months” after “gaining the freshman 15” while living on campus during her first year of college. In one viral TikTok video, she reveals that meal prepping and using high-quality ingredients were crucial to her weight loss. “It was so important that I made enough time to meal prep local, high-protein meals so that they were always on hand,” she said. There is scientific evidence supporting the benefits of meal planning.

Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Isis Kellier Lost 15 Pounds in 6 Weeks by Intermittent Fasting

Isis Kellier revealed in one TikTok video that she dropped an average of 2.5 pounds a week and 15 pounds in 6 weeks by intermittent fasting, or “OMAD,” she reveals, which stands for “one meal a day. “The Lightly intermittent fasting app helps to keep everything on track,” she added.

In another video, she details what she eats in a day, starting at 2:00 pm with two glasses of green juice followed by a bowl of fruit. For her main meal of the day, “dinner,” she eats at 4:00 pm and enjoys spicy vodka pasta with a grilled chicken breast on top. At 5:30 pm, she drinks two Premiere Protein shakes.

Nour T Lost 40 Pounds in 5 Months by Eating Less

@nourrtann

the best weight loss hack, have you heard of it before? #volumeeatinghack #volumeating #volumeeatinghacks #weightlosshacks #sustainableweightlosstips #sustainableweightlosstip #realisticweightlossmeals

Nour T (@nourrtann/) lost a whopping 40 pounds in just five months with one simple habit. In one of her viral videos, she reveals that no matter what diet you want to go on, simply eating less will result in weight loss. “One thing I will say: Keto, paleo, Atkins, high protein, low fat, low carb, whatever it is, they all work. They all work because you're probably eating less,” she continues. “And also, please remember that eating healthy and eating to lose weight are completely different things.”

She Also Started Volume Eating

Freshly grated raw cauliflower rice in wooden bowlShutterstock

“In my opinion, the most sustainable way to lose weight without tracking calories or stressing out is volume eating. Volume eating is in no means a diet plan. It is actually just a technique,” Nour continues. “You're basically mainly eating large amounts of low-calorie foods, so some examples of that would be like instead of having a cup of rice, you would have a half cup of rice and then a half cup of cauliflower rice,” she says. Another example? “Instead of having a whole serving of pasta, you would split it in half and then have zoodles,” she adds, explaining that you would mix in your cauliflower rice with your rice or zucchini noodles with your noodles. “You're eating the same exact amount as you would've, but the calories you're cut in half, and you're allowing yourself to eat much more vegetables, which are good for you,” she says.

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Briana Farnsworth Lost 30 Pounds in 3 Months by Interval Training on a Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

Briana Farnsworth (@brianafarnsworthx) lost a whopping 30 pounds in three months just by walking. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip. Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

Blake Also Amped Up His Fiber Intake

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

Blake (@thenutritionnarc) offers another weight loss tip that helped him get in shape, “eat more fiber,” he says. This is probably one of the most underrated macronutrients. It's not a macronutrient, but it is one of the most underrated things you can eat. It will not only keep you full, it'll improve your gut microbiome health, and it'll also keep you regular,” he explains.

Keisha Lost 40 Pounds in One Month by Filling Up on Healthy Fats

@kickweightwithkeisha

#grocerylist #kickweightwithkeisha @Kick Weight With Keisha

Keisha (@kickweightwithkeisha) is a diet and fitness influencer who lost 40 pounds in just one month. She claims that amping up her intake of healthy fats was instrumental in her weight loss. “Fats are going to consist of things like avocados, olive oil, avocado oil, butter, sour cream, heavy whipping cream, and cheese,” she says.

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

And, by Cutting Out Added Sugar

Coffee blended with ghee butter and MCT coconut oil, paleo, keto, ketogenic drink breakfast.Shutterstock

“Now, the only thing that I drank, water, tea, and coffee,” she continued. However she avoided buying calorie-heavy sweeteners. “Okay, if you're going to do sugar for your tea and your coffee, you want to do a natural sugar substitute, which are things like Stevia, monk, fruit, Truvia,” she says.

Amber Clemens Lost 160 Pounds by Eating Fast Food

@amber_c_fitness

Something I still struggle with after losing 160 pounds ❤️ #weightloss #weightlossstruggle #growingupfat #beforeandafter #fatphobia #thinprivilege

Amber Clemens (@amber_c_fitness) is a weight loss warrior and influencer on TikTok who lost a whopping 160 pounds while still eating fast food. In a viral video, she describes her before meal at Wendy’s: A Four for Four meal with a Junior cheeseburger, four piece chicken nugget, a small fry, “and I would actually order an additional six piece nugget because I wanted 10 and I would get a large root beer and that one meal would be 1,450 calories,” she says, noting “that's not including any dipping sauces that I would get to dip this stuff in, but I couldn't find the nutrition information for that.”

Now, she chooses from two lower calorie alternatives, the apple pecan salad “because it's so filling,” she says. “You get a high volume of food for about 550 calories.” Her other option is a six piece nugget and a small fry paired with a medium light lemonade. “And you can get that meal for 545 calories,” she says. “It's not about cutting things out, it's about finding things that you like equally as much, making swaps in moderation,” she points out. Read about more of her swaps here.

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.

Gina (@workoutwithgina) is a functional fitness trainer and weight loss warrior who dropped 30 pounds and achieved a celebrated midsection by changing her approach to diet and fitness. In one of her many viral TikTok videos, Gina reveals a few habits that helped her lose weight, blast belly fat and achieve her flat and chiseled abs. “Some more fat loss tips on how I got from here to here,” she says in the video, sharing a before-and-after photo. Here are 5 habits that helped her achieve her enviable abs.


1. She Cut Alcohol Out for 4 Months

@workoutwithginaa

This is what helped me 🤍 #fyp #fatlosstips #fatloss #fatlossjourney #foryou #fittok

The first thing Gina did was put down the bottle. “So right after this picture was taken, I decided to cut out alcohol for four months. I didn't really have a reason to drink,” she said, adding that finding inspiration from others was helpful. “You want to follow someone that's kind of going through the same thing you are. There is something nice about relating to people that also deal with what you're dealing with,” she said.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

2. She Only Drank Water

Glasses,Of,Water,On,A,Wooden,Table.,Selective,Focus.,ShallowShutterstock

“The only liquid I actually consumed was water,” she says. “I would always have a glass of water before my meals, like a big glass of water because I would find that I would eat my meal and I wouldn't actually finish it every time I would feel full. A lot of times when you think you're hungry, you're actually thirsty,” she added. “So water, water, water.” According to the Mayo Clinic, hydration is a key component of health. 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. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that 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.

3. And, One Coffee a Day

a man person making latte art in a cup of coffee.Shutterstock

Gina also enjoyed the perks of coffee. “I had one coffee in the morning with oat milk and stevia,” she reveals in the video. As long as you don’t add lots of milk and sugar, coffee is a healthy addition to your diet and can help you achieve your fitness goals. According to the Cleveland Clinic, there are several benefits of drinking coffee in moderation. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Related: I’m a Dietitian and These Are Snacks I Eat Daily

4. She Also Walked

Hiking in the mountains. Female legs with sports shoes and backpack running on a trail mountain, close upShutterstock

Gina adds that “lots of walking” also helped her lose weight. “Honestly, I think this is the most underrated thing. I walked so much. 10,000 steps a day, no problem.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: Woman Lost 44 Pounds with These Simple Habits You Can Do Today

5. She Set Weekly Goals

Calgary, Alberta, Canada. Feb 21, 2022. A Person with an Apple Watch Series 7 with a pedometer and 10 kilometers run or walk.Shutterstock

Gina also set “a weekly goal,” changing them every 7 days. “I remember one time I did this goal where I would make sure to have a healthy breakfast every single morning. Once I did that, I would do another goal. Make sure to get 12,000 steps every day. Once I did that, I would do another goal,” she reveals.

💪🔥Body Booster: Setting a new weekly goal every 7 days is a great way to challenge yourself to conquer new fitness goals. Consider creating rewards to help motivate you to achieve success on a weekly basis.

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.

Losing weight doesn't have to mean giving up everything you love. Just ask Ana, who goes by @thecertifiedhypegirl on TikTok. She's a weight loss coach who shed almost 100 pounds in a year without sacrificing her favorite foods or lifestyle. Now, she's sharing her secrets with the world.


Ana's journey wasn't about crash diets or extreme workouts. Instead, she found simple, doable ways to change her habits and relationship with food. Her approach is all about making small changes that add up to big results over time.

"I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," Ana says in one of her videos. So, are you ready to transform your body and life without giving up the things you love? Let's dive into Ana's weight loss secrets and learn how you can put them into action today.

I Drank a Ton of Water

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"The first thing I want you to do is drink a … ton of water," Ana says in the video. "Now, I'm not just talking a glass. I'm talking a lot of water, like so much water that you're peeing all day long. Use your bathroom in the morning, get on the scale, and see how much you weigh. Drink half of that in ounces of water. A lot of water."

I Ate What I Love (But Mostly Veggies)

@thecertifiedhypegirl

What are you waiting for?!!!   Get your butt into my bio, click the link, and sign up to get the Black Friday deal of the century!    The last weight loss program you’re ever going to need to buy!     I developed my Weight Loss Mindset Makeover program to help you enjoy the process of losing weight while LOVING your body at every stage!     I’m giving a HUGE discount this Friday and some awesome freebies to help you get started!!!     And if my before and after doesn’t convince you, just wait and see when I do it all over again after Baby #2 arrives in June!     Don’t wait though: this deal will not be available then!!!!     Come join The Certified Hype Crew and build the life of your dreams in the body you’ve always wanted!!!     Who wants to be a Hype Girl?!?! 👇🏻👇🏻👇🏻 Drop a 🎉🎉🎉 if you want this for YOU!    #weightloss #howtoloseweight #weightlosstips #weightlosstipsandtricks #motivation #weightlossmotivation #inspiration #weightlossinspo #weightlosscommunity #postpartumweightloss #healthyweightloss #naturalweightloss #postpartum #postpartumbody #postpartumjourney #csectionrecovery #csection #motherhood #mindset #weightlossmindset #nutrition #weightlosscoach #weightlossmentor

Ana emphasizes the importance of eating foods you enjoy but with a focus on vegetables. "You need to eat a lot of foods of what you love that are essentially really low in calories," she says. "Get out that recipe book, get onto Google, and do whatever you need to do to find recipes for vegetables that you love. The more vegetables, the more water, the more weight loss."

I Tracked What I Ate

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"Along with the water and along with the vegetables, you need to track what is going into your body so that your mind can be aware of what your body is consuming," Ana advises. "Start writing that … down because it's not enough to say, oh, well, I'll remember what I had. No, you won't."

I Weighed Myself Daily

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"You're going to wanna weigh yourself every single morning," Ana says. "You wanna see what happened yesterday? You want to see if it worked or if it didn't. And make tweaks as the days go on."

I Built Small, Sustainable Habits

In another video, Ana emphasizes the importance of consistency and building small habits. "I finally lost all the weight because I stuck with something. I found something that I could do that made sense in my life," she says. "You have to choose one thing every single week that you're gonna commit to and do it over and over and over again."

I Focused on Nutrition, Not Just Exercise

"Working out should be extra. It is what accelerates the process, but it's not what actually gets you the results," Ana explains. "It's really in your food. What I would suggest is start small with your food, start by tweaking things in the kitchen so that you can enjoy the foods that you're eating, but also see the results that you want."

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

I Got Creative with Low-Carb Meals

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Ana shares one of her favorite low-carb lunch recipes in a video. "I'm currently on a mission to get rid of some baby weight. I'm also looking for the best recipes to have for lunch that don't involve making a sandwich with bread, but rather with bell peppers," she says.

I Drank Water Before Meals

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"Before every single meal I want you to have a glass of water, 16 ounces before every single meal," Ana advises. "The reason why is because water will actually fill you up and have you eating less essentially when you're having your meals."

I Stopped Eating 4 Hours Before Bed

Ana recommends, "Stop eating at least four hours before you go to sleep. If you go to bed at 10 pm, you wanna be finished your meal at 6. This is one of the biggest reasons I see such a drop because I actually love my body, have time to digest before I go to sleep and chill for the night."

RELATED:Top 10-Minute Exercises That Will Tone Your Sagging Arms

I Gave Myself Time

"You need to give yourself a year," Ana says. "I know that sounds like a long time, but you need to give yourself time, right? Like it took you all this time to put on this weight, it is not going to disappear overnight."

I Started My Day with Water

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

"Every single morning when I woke up, I had 32 ounces of water," Ana shares. "I worked up to it. I didn't just all of a sudden started drinking 32 ounces of water. I worked up to it."

I Changed My Mindset About Weekends

"When I started to change my brain around what the weekend meant for me and just looked at it as an extension to my week, that's what really helped," Ana explains. "I stopped thinking about Friday as the day where I was good all week and then just enjoy whatever I wanted on the weekend."

I Managed Late-Night Cravings

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To combat late-night snacking, Ana developed a strategy. "Every time I would sit down at night, I would have my water next to me," she says. "When that craving started to creep in, I would tell myself: if you really want it, you can have it tomorrow."

RELATED:10 High-Protein Hacks That Melt Fat Fast Without Feeling Hungry

I Replaced Scrolling with Productive Habits

"Anytime I caught myself scrolling on my phone, I would stop and go do something that would contribute to my goal," Ana shares. "I went from 235 pounds to 147 pounds, and each action brought me closer and closer to my goal." 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
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Mona Robbins (@monarobb) is a New York based certified personal trainer and influencer who shed 50 pounds in less than a year. Her social media feed is filled with tips and tricks on how she lost the weight and has managed to keep it off. In one of the viral TikTok videos she breaks down how she did it into four digestible tips – and one workout. “So here's how I lost 50 pounds and kept it off. I went from looking like this to like this in less than a year, and I've kept the weight off,” she says in the clip.


1. Calorie Deficit

@monarobb Replying to @goldenelle_ top tips for #weightloss ♬ original sound - Mona

The first thing she did was maintain a calorie deficit. “80 percent of your weight loss journey is going to be nutrition and 20 percent is going to be exercise,” she explains. “So I was eating in a calorie deficit.” She was eating 1400 calories a day “and I wasn't restricting my diet. So if I had Popeye's chicken sandwiches for lunch, which I love, then I was having a salad for dinner.” The best way to “actually shrink your stomach” is staying in a “consistent calorie deficit,” agrees Chris McMahon, a nutrition and fitness coach. “There's no way around it. People say that diets don't work. That's not true.”

2. Four by Four by Fours

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The second thing she was doing was what she likes to call a four by four by four. “So four by four by four is just something that I made up. I was working out four times a week, I was doing four exercises, and I was doing four sets of each exercise,” she explains. “This is something that just really helped me. It was a cute little way to remember what to do in the gym and how often to go.”

Related: I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds

3. Psyllium Husk

Plantain husk in a jar with the inscription psyllium and a glass of water on a light background.Shutterstock

The third thing she did was invest in a lot of psyllium husk, “which is basically a powder,” she says. “You put it in your water and it turns into this jello, and it honestly curbs your appetite so much. It keeps you feeling full and it's full of fiber, so it's really good for you,” she says. There are other benefits of the supplement. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.

4. Water

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She was also “increasing my water intake,” Mona reveals, adding that she was drinking “around a gallon of water a day, which was curbing some of my appetite and making me feel a little bit more full, so I was able to stay in my calorie deficit with weight loss,” she continues. “It's a journey and sometimes there's ups and downs. Eat what you want and what you need.” Aside from staving off hunger, hydration is important for a variety of reasons. According to Mayo Clinic, water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

5. She Does the “Juciest” Glute Workout

@monarobbJuciest glute workout 🧃 shy girl friendly♬ original sound - Mona

Mona also walked on the treadmill and did some serious glute work. In another video she shared the “juciest” glute workout. “This workout gave me the juiciest pump ever. I was walking like a cowboy afterwards and the next couple of days, because my booty hurts so bad,” she said. It consists of 4 by 8 RDLs, followed by glute bridges, reverse lunges, “eight on each leg, four sets,” and then sumo squats.

Body Booster: Try adding psyllium husk to your water. According to research the fibrous supplement can help reduce cholesterol and stave off hunger.

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

Man in the kitchen pouring a mug of hot filtered coffee from a glass pot. Having breakfast in the morningShutterstock

“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

Bartender pours alcoholic drink into small glasses on bar​Don’t Drink as Much AlcoholShutterstock

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

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

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

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​And Improve Insulin SensitivityShutterstock

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

February 06, 2018, Belarus, Minsk. Horizontal photo of a tabasco sauce bottle with red chilli and black peppers, dark wooden background. Selective focus.Shutterstock

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

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

Fried Foods

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

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

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

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

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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