Skip to content
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@celebwell.com.

I Tried Wegovy for a Year and Here's Why I'm Never Going Back

One woman lost 40 pounds on GLP-1 meds—here’s honest review.

FACT CHECKED BY Christopher Roback
Sierra Robichaud
FACT CHECKED BY Christopher Roback

We've all dreamed of that magic pill—the one that would effortlessly melt away unwanted pounds and transform our bodies overnight—and make these overconfident gym rats look at us with a rare glimpse of approval. But as Sierra Robichaud discovered, according to a YouTube video she posted, the reality of weight loss medications is far more complicated than the glossy advertisements suggest.


"I almost threw up. I do not want to go back. I don't want to go back to the way that I was." These raw words from Sierra capture the emotional rollercoaster of her weight loss journey.

A mother of two and brand owner, Sierra describes herself as an "excessive talker, shy but outgoing, wants friends but the not friendly, traveling homebody." Over the past year, she has been on a tumultuous journey with GLP-1 medications for weight loss. In this candid account, she shares her experiences with Wegovy and Saxenda, detailing the highs, lows, and everything in between.

Her Weight Loss Struggle

"I am 5 feet 6 inches, and my weight when I started on day one was 204. I had struggled with my weight for three years," Sierra shares in her video. "Prior to getting on the medication, I had my son in January of 2020. After I had him—two weeks after I had him—my weight went down to... okay, so when I delivered him, I was 217. Two weeks after I had him, my weight went down to 195, and from there until November of 2022, it was almost three years. I just fluctuated between 195 and 205. I could not lose weight. I exercised regularly. I was doing keto. I tried keto, I tried intermittent fasting... but my weight did not change. It would go down five pounds, but then it would go right back up, and then it would go down and right back up again."

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

Starting Saxenda

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

Sierra explains, "So I went to my doctor and told her, I really don't know what else to do. I thought maybe she would send me to a nutritionist. I had never even heard of this medication before. So she told me about the medication, that it was shots. She said there was a weekly one, which was Wegovy. Ozempic, but that was back ordered. At the time there was low stock or I can't remember, there was some issue with it. So she started me on Saxenda, which is a daily injection, and I was on that for three months and I lost 20 pounds, 21 pounds I think."

Switching to Wegovy

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

"So I went back to the doctor for my follow-up, and at that time, that was in February of this year, 2023. She said that the Wegovy was available now so that she could switch me to Wegovy, and that would just be easier because it was a weekly injection," Sierra recounts. "The only thing with the Wegovy is, or was at the time =, that they only had the higher doses. They didn't have the lower doses, but she figured since I had been on Saxenda for so long, for three months and I was on one of the higher doses, that I should be fine."

Her Experience with Side Effects

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

Sierra describes her experience: "When I started on Wegovy, I could feel it immediately. The side effects were insane. I was so tired, just totally, completely wiped out. I had horrible headaches, constipation, nausea, on and off, nausea. I did stick with it and it did die down a little bit. There were some things that I did to kind of help with the side effects. One of them was drinking liquid IV in the morning because I noticed on Wegovy that I did not have the desire to drink water at all, and what I heard was that when you're not hungry, you're also not thirsty, and so you just don't have the desire to drink water."

RELATED:20 Possible Ozempic Side Effects

Stopping and Restarting

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

"I stopped taking it in May, and by the end of June, I had gained back 12 pounds," Sierra admits. "I was up to 172, I want to say was the highest. I just was like, oh my God. I was really upset because I felt so comfortable at 60; I feel like that is my weight. Maybe I could go down to 155. I wouldn't mind fluctuating between 155 and one 60, but I felt real, really comfortable with myself and my body and the way that I looked at one 60 and I really wanted to stay there and I could start to tell as I was going up to one seventies, being in the low seventies, this is not what I want to do."

The Struggle Continues

Packaging box of Wegovy (semaglutide) injectable prescription medication, weight-loss drug from Novo Nordisk AS. Pharmacy shop shelves in background. Copenhagen, Denmark - November 13, 2023.Shutterstock

Sierra shares her ongoing battle: "I stopped taking at the end of September and my weight pretty much stayed the same for about five weeks, and then I started to notice I was very bloated, more bloated than usual, and with the medication, it really does reduce your bloating immediately. Every time I would take the shot, I lost a gallon of water out of my body. As I was feeling that bloated feeling like the scale started going up and every week the scale is just going up, up, up, up, and I'm like, okay, maybe there's a rebound effect where you've suppressed your appetite for so long that it has to go up a little bit and then stabilize."

Where She Is Now

"It has been two months since I've been off of it and I have gained 20 pounds. It just as quickly as it came off, it has come back," Sierra reveals. "I don't want to go back on the medication. I want to just figure this out on my own, and that's why I'm starting my new health journey of not drinking alcohol anymore and going to the gym in the morning and working on my eating, making sure that my nutrition is good because this is the thing. I feel so much better off the medication. I feel like a normal functioning human being. I feel like I have all the energy back that I used to have."

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

Her Dilemma

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Sierra concludes, "Now I feel good, but I don't like the way that I look, and I don't know where to go from here. I am trying to figure it out. If you have any advice in the comments for what to do other than go back on the medication, which I really do not want to do, please let me know because I just really want to go back to one 60. That is where I'm happy. 161 was what I was holding steady at today. I stepped on the scale and it was 181, and I almost threw up. I do not want to go back. I don't want to go back to the way that I was." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

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.

We've all dreamed of that magic pill—the one that would effortlessly melt away unwanted pounds and transform our bodies overnight—and make these overconfident gym rats look at us with a rare glimpse of approval. But as Sierra Robichaud discovered, according to a YouTube video she posted, the reality of weight loss medications is far more complicated than the glossy advertisements suggest.


"I almost threw up. I do not want to go back. I don't want to go back to the way that I was." These raw words from Sierra capture the emotional rollercoaster of her weight loss journey.

A mother of two and brand owner, Sierra describes herself as an "excessive talker, shy but outgoing, wants friends but the not friendly, traveling homebody." Over the past year, she has been on a tumultuous journey with GLP-1 medications for weight loss. In this candid account, she shares her experiences with Wegovy and Saxenda, detailing the highs, lows, and everything in between.

Her Weight Loss Struggle

"I am 5 feet 6 inches, and my weight when I started on day one was 204. I had struggled with my weight for three years," Sierra shares in her video. "Prior to getting on the medication, I had my son in January of 2020. After I had him—two weeks after I had him—my weight went down to... okay, so when I delivered him, I was 217. Two weeks after I had him, my weight went down to 195, and from there until November of 2022, it was almost three years. I just fluctuated between 195 and 205. I could not lose weight. I exercised regularly. I was doing keto. I tried keto, I tried intermittent fasting... but my weight did not change. It would go down five pounds, but then it would go right back up, and then it would go down and right back up again."

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

Starting Saxenda

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

Sierra explains, "So I went to my doctor and told her, I really don't know what else to do. I thought maybe she would send me to a nutritionist. I had never even heard of this medication before. So she told me about the medication, that it was shots. She said there was a weekly one, which was Wegovy. Ozempic, but that was back ordered. At the time there was low stock or I can't remember, there was some issue with it. So she started me on Saxenda, which is a daily injection, and I was on that for three months and I lost 20 pounds, 21 pounds I think."

Switching to Wegovy

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

"So I went back to the doctor for my follow-up, and at that time, that was in February of this year, 2023. She said that the Wegovy was available now so that she could switch me to Wegovy, and that would just be easier because it was a weekly injection," Sierra recounts. "The only thing with the Wegovy is, or was at the time =, that they only had the higher doses. They didn't have the lower doses, but she figured since I had been on Saxenda for so long, for three months and I was on one of the higher doses, that I should be fine."

Her Experience with Side Effects

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

Sierra describes her experience: "When I started on Wegovy, I could feel it immediately. The side effects were insane. I was so tired, just totally, completely wiped out. I had horrible headaches, constipation, nausea, on and off, nausea. I did stick with it and it did die down a little bit. There were some things that I did to kind of help with the side effects. One of them was drinking liquid IV in the morning because I noticed on Wegovy that I did not have the desire to drink water at all, and what I heard was that when you're not hungry, you're also not thirsty, and so you just don't have the desire to drink water."

RELATED:20 Possible Ozempic Side Effects

Stopping and Restarting

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

"I stopped taking it in May, and by the end of June, I had gained back 12 pounds," Sierra admits. "I was up to 172, I want to say was the highest. I just was like, oh my God. I was really upset because I felt so comfortable at 60; I feel like that is my weight. Maybe I could go down to 155. I wouldn't mind fluctuating between 155 and one 60, but I felt real, really comfortable with myself and my body and the way that I looked at one 60 and I really wanted to stay there and I could start to tell as I was going up to one seventies, being in the low seventies, this is not what I want to do."

The Struggle Continues

Packaging box of Wegovy (semaglutide) injectable prescription medication, weight-loss drug from Novo Nordisk AS. Pharmacy shop shelves in background. Copenhagen, Denmark - November 13, 2023.Shutterstock

Sierra shares her ongoing battle: "I stopped taking at the end of September and my weight pretty much stayed the same for about five weeks, and then I started to notice I was very bloated, more bloated than usual, and with the medication, it really does reduce your bloating immediately. Every time I would take the shot, I lost a gallon of water out of my body. As I was feeling that bloated feeling like the scale started going up and every week the scale is just going up, up, up, up, and I'm like, okay, maybe there's a rebound effect where you've suppressed your appetite for so long that it has to go up a little bit and then stabilize."

Where She Is Now

"It has been two months since I've been off of it and I have gained 20 pounds. It just as quickly as it came off, it has come back," Sierra reveals. "I don't want to go back on the medication. I want to just figure this out on my own, and that's why I'm starting my new health journey of not drinking alcohol anymore and going to the gym in the morning and working on my eating, making sure that my nutrition is good because this is the thing. I feel so much better off the medication. I feel like a normal functioning human being. I feel like I have all the energy back that I used to have."

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

Her Dilemma

Bathroom scale on white background. Weight loss concept. Weight control by floor scaleShutterstock

Sierra concludes, "Now I feel good, but I don't like the way that I look, and I don't know where to go from here. I am trying to figure it out. If you have any advice in the comments for what to do other than go back on the medication, which I really do not want to do, please let me know because I just really want to go back to one 60. That is where I'm happy. 161 was what I was holding steady at today. I stepped on the scale and it was 181, and I almost threw up. I do not want to go back. I don't want to go back to the way that I was." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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.

Katie Dunlop, a fitness influencer and certified personal trainer, transformed her body and her life by shedding 45 pounds and getting rid of stubborn stomach fat. In a recent YouTube video, Katie shared the key dietary changes that helped her reach her goals. She revealed that her weight loss success wasn’t just about exercise; it involved being more mindful of her food choices and cutting out certain items that were sneaking extra calories and sugar into her daily routine.


Through consistency, dedication, and small, sustainable changes, Katie not only achieved her weight loss goals but also became an inspiration to thousands of others. By cutting out these six specific foods, which she once thought were healthy or harmless, Katie finally saw the results she wanted. Here's a look at the six foods she eliminated and how these small shifts made a big difference.

I Ditched Sugary Coffee Creamers

"I was a huge international delight girl, and this is not just to hate on this brand; it's just that it was my brand. I did international delight, French vanilla coffee creamer in my coffee every day," she says in the video. "So that was an excess of 20 to 25 grams of sugar first thing in the morning before 7:00 AM. I'm like, let's just get a little cup of sugar in here, and 24 grams of sugar is the daily recommended amount of added sugar."

I Cut Out Fiber and Protein Bars

"So I used to eat fiber bars or protein bars every single day. I would use them as meal replacements, thinking that they were healthy, but that wasn't the case," she says in the video.

"The problem with most of these bars is they have so many unnecessary added ingredients. So ideally, I try to keep my bars to 10 grams of protein or more, six grams of sugar or less, and it's hard to find any bars that have that, that also don't have just a bunch of chemicals in the ingredient list or fake sugars and stuff."

I Stopped My Nightly Frozen Yogurt Habit

"In college, we had a yogurt land down the street from us, and this is when frozen yogurt was it. And so we went a couple of times, and then we just kept going and kept going. We ended up going almost every single night we could walk to it," she says in the video.

"Well, in a small, like a cup serving of most of those frozen yogurts, they have 25 grams of sugar. And then on top of it, I felt like it was a gateway drug. I don't know how to describe it. Then you're like, oh, a little gram cracker, a little granola, that's healthy. Oh, a little coconut spread. You just start adding and adding, and all of a sudden, you have 500 extra calories a day that I didn't need."

I Gave Up the Special K Diet

"Does anyone remember the Special K diet? Anyone? Am I dating myself? Okay, so you know the Special K cereal, the brand cereal, they've removed all of this from their website. I went digging, I could find nothing. It was a real thing though," she says in the video.

"It was basically the idea that you were to swap two meals a day with Special K cereal, and they claim that you could lose six pounds and a pant size in two weeks."

RELATED:I Lost 70 Pounds and Beat Binge Eating With These 6 Steps

I Stopped Snacking on Veggie Chips

"I was duped into thinking that veggie chips were so much healthier than potato chips or the hint of lime toss. I was obsessed with it. They were veggies, wrong, wrong, wrong, wrong. It took me so long to realize that they were not at all healthier," she says in the video.

"The whole process that they have to go through in order to make them into chips basically just takes most of the nutrients out of them. And you are left with just a vegetable-colored shaped potato chip."

I Stopped Eating After 9 PM

"I had to stop eating after 9:00 PM, and let's just say there's not a magical time. So don't think, oh my gosh, 9:00 PM said I stopped eating at seven. This is not a problem for me. It may still be 9:00 PM, which was my time," she says in the video.

"The reason why I had to give myself a time at night to stop eating was because I would just keep going. Those cravings would hit me mentally or physically, and I didn't really know how to control them. The bottom line was I wasn't making healthy choices after 9:00 PM."

RELATED:Top 10 Leafy Greens to Burn Fat You Should Eat Every Day

The Power of Small Changes

"When I did that, those hundreds of excess calories were cut from my diet when I cut out the creamers with all the sugars and fake stuff. When I stopped eating all these fiber bars and cereals and all these little things that I thought were healthy, I actually started getting results," she says in the video.

"Yes, I was moving my body, but I wasn't doing anything crazy. You guys know I started 10 minutes a day and I moved up to, I do 30 to 45 minutes a day now. But it's those little tiny things that add up."

By making these changes and being mindful of her food choices, Katie was able to lose 45 pounds and transform her body. Her story highlights the importance of identifying and eliminating hidden sources of excess calories and sugar in our diets. And if you enjoyed this, 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 weight by making a few simple changes to your diet? Katie Dunlop (@LoveSweatFitness) is an influencer who lost 45 pounds and went on to become a certified personal trainer, helping others achieve their weight loss goals. In a viral YouTube video, she “really racked her brain” and revealed everything she did – and stopped doing – to lose 45 pounds “and keep it off for like eight-plus years now,” she says.


I Stopped Over Exercising

Citizen in grey sport trousers holding the kettlebell between her legs by the handle with both handsShutterstock

“Number one thing I stopped doing that helped me lose all of that weight was over-exercising,” says Katie, explaining that what she did for years caused her “to fail” because she would go like full throttle crazy thinking I needed to work out for an hour or two hours every single day.” However, after a few weeks, she would “crash and burn so hard and end up doing nothing for probably a month or two.”

Why? Because It Leads to Burn Out

“So it's like these big highs and lows, right? You like to go full craziness, and you just get burnt out.,” she says, adding that your body “can’t handle that mentally” and “you get tired and exhausted.” And “if you're not setting up goals in a strategic way and giving yourself micro-goals, you're gonna end up failing because you don't have that constant motivation. You're not seeing results right away, and all you're feeling is exhausted and tired, and that does not work for anyone. So I had to give up over-exercising and find a way to move my body every day and start healthy habits and really just start to build.”

Commit to 10 Minutes of Exercise Daily

Attractive sport woman in sportswear use smart watch outdoors at urban environmentShutterstock

“I just committed to 10 minutes every single day, and that usually turned into more than 10 minutes. But 10 minutes was super manageable, and it made sure I wasn't overdoing it so that I could be consistent over time,” says Katie.

I Stopped Weighing Myself Daily

Check your body shape with white weight scales, top view.Shutterstock

“Number two thing I stopped doing every single day, and this is one that if you take nothing else away from this, this is the one you need to make sure you do. I stopped weighing myself every day,” says Katie. “I literally went through a period of time where I would weigh myself every single day.”

Why? Body Weight Fluctuates Daily

Female leg is stepping on white scales at homeShutterstock

“And here's the thing, you guys: Your body weight fluctuates every single day,” she points out. “It can depend on how much food you've had, if you've gone to the bathroom if you've been drinking a ton of water if you're on your period. All of those things and more can impact your body a couple of pounds here and there. So, if you're weighing yourself every day, it is going to be devastating and discouraging when you're trying to reach goals and make changes. If you're seeing the scale go up and down and up and down, you gotta stop doing it.”

Instead, I Weighed Myself Every Four Weeks and Took Photos and Measurements

A woman at the gym takes a picture to send to friends or put on social networks and takes the picture while smiling. Concept of: network, friendship, gym, fitnessShutterstock

“What I started doing was setting a goal for myself to weigh myself every four weeks, but I also started taking photos and measurements. And those two things are really important because there's more than just this number on the scale, right?” says Katie. "If you have a standard scale, all you're gonna get is a number. And what does that mean? Like there's so much more to it than your actual weight, and things change as you start to live a healthy lifestyle.”

I Also Invested in a Comprehensive Scale

“The other thing I did was I started to use a better scale, like one that actually gives you more information,” she says, revealing that she splurged on the Body Analyzer from Vanity Planet. “You guys, this is the best at-home scale you can get because it not only tells you your overall weight, but it breaks down your water weight, your bone density, your muscle mass,” she continues, “so you can get more information and understand as you're making change, if you're gaining fat, if you're gaining muscle, like how much water weight is in there.” She recommends using it once a month.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

I Stopped Comparing Myself to Others

Young happy beautiful woman looking in the mirror satisfied with the results of her training.Shutterstock

“The third thing I stopped doing, and this one is tricky, I stopped scrolling so much,” she says. “I literally used to get trapped on Facebook and Instagram when it first started coming around and just scrolling and scrolling and looking at people and comparing myself and scrolling through magazines.”

It Was “So Unhealthy”

apple,iPhone,apps,cell,mobile,telephone,social,media,facebook,instagram,twitter, youtube,Shutterstock

“We're constantly bombarded by images of people that we think we're supposed to look like. I compared myself to my friends. I compared myself to other women I saw in real life and on TV, and on the internet everywhere. And it's so unhealthy. Like it was probably one of the most emotionally draining things that I was doing for myself,” she explains. It “was really causing me to get back into these depressed moods that wouldn't allow me to have the motivation to keep going because I'd be like, ‘I can never get there. I'm never gonna look like that.’ But the thing is, you're not supposed to look like that,” she points out. “You're supposed to look like you like the healthiest version of you that you can possibly be.”

If I Scroll and Think Negatively, I Stop and Say Something Positive

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

“What I started doing is I gave myself a little bit of a rule. I would say I could scroll all day long, but the second that my brain started either thinking negatively about someone I was looking at or thinking negatively about myself, I had to stop, and I had to say something positive. And I think that's good because depending on your mood, it can really dictate and impact how you feel and how you perceive information and like how you see things,” she points out. “So just flip the script, be positive, and you'll feel so much better.”

RELATED: What Happens to Your Body When You Stop Eating Processed Meats

I Stopped Netflix Binging

Woman holding popcorn and watching TV at home with Netflix logo on the screen.Shutterstock

“The fourth thing I stopped doing was binging so much on Netflix. And this one's hard 'cause I really love shows and movies. I just always have. But it's so easy to get sucked into like the Netflix or whatever, TV, YouTube, vortex when you're like off work, and you're tired, and you just wanna sit on the couch, and you then go into like watching land and then you don't get your workouts in, or you're like more likely to snack mindlessly, right?”

Instead, I Did Productive Things

Cheerful diverse young girls sitting together in sports studio before starts training giving high five feel happy and healthy, close up focus on hands. Respect and trust, celebration and amity conceptShutterstock

“So I stopped binging, but sort of, I just flipped it. So I was like, okay, well, I'm not gonna just like sit here for three hours and watch a bunch of TV 'cause now I'm not being productive. I'm getting more tired and not wanting to go do things even more,” she says.

My Rule Is, I Can Watch My Shows While Doing Cardio

Rear view of young woman walking on treadmillShutterstock

“So now my rule is I either have to be on the treadmill doing cardio to watch my Netflix shows, or I have to have already worked out,” she explains. “So if it didn't already work out, then I'm not gonna watch it. Or if I really, really wanna watch it, then I like to go to the gym and go on the treadmill.”

I Gave Up Diets

Ketogenic low carbs diet concept. Healthy eating and dieting with salmon fish, avocado, eggs and nuts. Top viewShutterstock

And the final but most important sacrifice she made? “You gotta give up diets,” she says. “So we all have a diet, but you need to stop being on diets. The difference is that a healthy diet is just like how you fuel your body and nourish yourself every single day, right? Your diet is your nutrition, how you're feeding yourself.” She says that she tried every diet under the sun, “and I ended up sick after most of 'em. If I ever lost weight on them, I gained it all right back, which is like fluctuating up and down, jacked up my metabolism.”

RELATED:Irresistible Smoothie Recipes to Kickstart Your Weight Loss Journey in 30 Days

I Added Healthier Things Instead of Being Overly Restrictive

Eggplants and other vegatables on display at farmer's marketShutterstock

“You have to find something that works in your life that you can maintain long term all the time,” she continues. “So I focused on adding healthier things into my diet all the time. Instead of cutting stuff out and restricting, I would add things in, add more veggies, add more water, like add more of the good stuff so you have less room for the bad stuff. And then I would start eliminating certain things where I'm like, okay, well, I know these really, really bad processed carbohydrates aren't good for my body. And so, what can I swap those for? That's a healthier option without giving up carbs because we need them.”

💪🔥Body Booster: Start with just 10 minutes of exercise each day. Keeping it short and simple makes it easier to stay consistent over time.

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

Young woman jogger resting drinking waterShutterstock

"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

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

"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

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

"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

Green and red peppersShutterstock

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

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

"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

Young woman looking into the fridge, feeling hungry at nightShutterstock

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.

Obese,Fat,Man,Preparing,Semaglutide, obese, drug, medication, weight, loss
Shutterstock
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.

Are you considering taking Ozempic to lose weight? Suneel Dhand, MD, is a physician specializing in Internal Medicine and Metabolic Health who shares lots of weight loss tips and tricks on social media. In one viral video, he outlines why you should think twice about taking Ozempic, Wegovy, or any other GLP-1 weight loss drug to drop pounds. “There is a massive craze right now for ozempic for weight loss, and I want to share with you in this video big reasons why I personally would never use it for weight loss,” he says in the YouTube clip.


Ozempic Is Being “Dished Out Like Candy”

While he’s all for people taking Ozemic for type 2 diabetes, he’s more concerned about “the probably hundreds of thousands of people across America by now who are either using or thinking about using ozempic for weight loss,” he says. “They might be mildly overweight or obese, but they don't have diabetes. This is a craze. It is being dished out like candy right now, not only by doctors but also in med spas across the country.”

It’s Primarily a Problem in the US

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

“There is nowhere near enough oversight of this,” Dr. Dhand continues. “It hasn't been rolled out as widely across Europe, but in America, people can buy it pretty much anywhere. They can get their hands on it if there is enough supply.”

There Are Many Possible Side Effects

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

He explains that the drug belongs to a class of medications called GLP-1 agonists. “The chemical name is Semaglutide. It's also known as Wegovy. Many of you may be familiar with it. You may know somebody who's on this medication. Maybe you've been on it, or you are on it yourself. And I have seen so many side effects and adverse events myself, and these stories are widely available out there,” he says

There Is No Such Thing As a “Wonder Miracle” Drug

,Doctor,Hospital,medical, dr, happyShutterstock

“The reality is that when we see any type of craze in the field of medicine, the last hundred years teach us that it usually doesn't end well. There is no such thing as a Wonder Miracle drug, especially in the field of lifestyle medicine,” he says.

Here Is Why He “Wouldn’t Even Consider” Using It

“I am concerned about this and the way it is being dished out and being used by so many people, and I'm going to explain to you big reasons why I wouldn't use it myself for weight loss. I wouldn't even consider it,” he continues.

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

The Question Isn’t Whether or Not It Works

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

“Let me first share this recent tweet of mine with you, which I recently put out. Ozempic works just like opioids and Vioxx works. The question is not whether it works or not. The question is the addiction, toxic side effects, and human misery that go with it,” he says. “Yes, of course, Ozempic works. Any powerful injection, which in this case is a weekly injection, stops people from eating, which reduces the urge to eat and, therefore, reduces the amount people take in their calorie intake. Of course, that's going to work to lose weight. Same way as taping somebody's mouth shut would work to reduce weight. The question is the drawbacks that come with it.”

1. Side Effects

woman clutching her stomach with her hands in discomfortShutterstock

The first issue is the side effects, he says. “Many people who start ozempic have to stop very quickly because of the disabling side effects. It is not the most pleasant drug, but it has gastrointestinal side effects, including nausea, abdominal pain, vomiting, diarrhea, and constipation. Remember, this medication essentially works by paralyzing the stomach so that you don't feel hungry and you don't want to consume food,” he explains.

There Could Also Be Long-Term Effects, he Says

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

“I also have some concerns over long-term effects on the pancreas and even concerns about long-lasting inflammation or even malignancy in the future,” he reveals. “It's very difficult to tell with a relatively new drug, which is being prescribed to a mass number of people. Remember, this is not only for diabetics. This is now being prescribed to potentially hundreds of thousands, maybe millions of people, and only time will tell what sort of effects a powerful weekly injection will have on people.”

RELATED: 20 Things to Avoid While on Ozempic

2. Muscle Loss

A woman rubbing her upper arm at the fitness gymShutterstock

“Number two, muscle loss as well as losing fat,” he continues. “Many people also lose muscle, and this is potentially a disaster on a metabolic level.”

Many People on the Drug Aren’t Working Out or Consuming Enough Protein

“I would hazard a guess that most people who are on ozempic are not regularly visiting the gym. They're not lifting weights. They probably aren't consuming enough protein. And when anybody loses muscle, this is a big problem because muscle is metabolically very active, and it plays an important role in many processes, including insulin sensitivity,” he says.

This Is Why People on Ozempic Oftentimes Look Gaunt

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

“Muscle loss is known as sarcopenia, and this is why when you look at many people, you may have seen the pictures online, people who've been on ozempic for a long time, they start to look quite gaunt,” he points out. “They don't look healthy because they've also lost muscle in addition to the fat.”

3. The Cost

Pharmacy,Drugstore:,Beautiful,Asian,Pharmacist,Uses,Checkout,Counter,Computer,,DoesShutterstock

His third reason is the cost. “This is a hugely expensive medication, thousands of dollars,” he says. “Many people do a course of ozempic for a few months, and they pay outta pocket. It is unlikely that insurance is going to cover the cost of these medications anytime soon. Maybe the medications will come down in cost over time, but I did hear a statistic recently that if everybody in America who is overweight or obese was prescribed ozempic and it was fully covered, that would amount to more than the GDP of the entire country. Several trillion dollars. Think about that.”

Many People Can’t Really Afford It

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

“People are paying out of pocket thousands of dollars for a course of ozempic, and it never ceases to amaze me because many of these people aren't the richest people. It was a stretch for them to afford it,” he says. Instead, he recommends investing the money in “real, wholesome food, even organic food, a personal trainer and a motivational coach who would talk to them every day,” saying it “would actually be far cheaper than the amount spent on ozempic.” He notes that while “it might sound like an easy option, an injection,” it isn’t sustainable, “because most people can't keep affording this medication over the long term.”

4. “Medical Mob” Situations End Up Backfiring

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

Number four is his “own intuition” and “common sense,” he says. “When I look at this type of situation and consider the history of medicine over the last few decades when you have this mass movement, I call them the medical mob when they jump on board something, something which is obviously making a lot of money in the short term. It really does end up backfiring very badly indeed.”

In a Few Years, We Will See More “Side Effects”

I really want to have this conversation again in five years' time when we have more stories about people for whom it hasn't worked. When we can see more side effects and adverse events because of the very idea that you can medicate, you can inject millions of people, hundreds of millions of people, many adolescents, and children with a medication every single week to stop them from eating and not address the toxic food environment is absolutely ludicrous,” he says. “And my own belief system, the way I try to look at the world with logic, and also the fact that I am a huge fan of stoicism, tells me that this is a huge mistake. The mob, as usual, will realize that they were doing everything wrong once they think about this problem in a fundamentally correct way.:

5. There Are No Shortcuts in Health

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“And number five, the basic rule that there are no shortcuts in health,” he points out. “I'm sorry to have to tell you that anyone who is under any illusion, our body is millions of years in the making. It cannot be tricked so easily without consequences. Our body is very smart indeed, when most people in the Western world, especially in the United States, are surrounded by a toxic food environment, and we completely neglect to ask ourselves, why do we need these medications?”

He Points Out That Generations Before Didn’t Experience Obesity Like This

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

“Why did our grandparents and great-grandparents not need these medications?” he asks. “It is because we are surrounded by ridiculous food items, heavily processed, coming to us in packages. It is not natural. It is loaded with artificial ingredients, inflammatory ingredients, preservatives, fake sugars, and seed oils. People eat way too many carbs and sugars. There are a whole host of things that we are doing wrong now that we didn't do wrong a few decades ago, and that is the fundamental issue. Until we address that, until we change the culture, throw in more activity, more exercise as well, only that will save people.”

RELATED: 20 Possible Ozempic Side Effects

Ozempic Won’t “Save You”

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

“I'm sorry to have to tell anybody out there. Ozempic is not going to save you. Most people who are using this for weight loss are not taking the right lifestyle approach, the one that will lead to sustained improvements and not being overweight or obese. That is a fact, and it is my duty as a doctor to be honest with people,” he says.

Most People Regain Weight After Stopping the Drug

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“That is why when most people stop ozempic, they immediately regain the weight because you haven't fixed the upstream problem,” he says. “The fact that you are eating the wrong food every day, nothing will save you from that fact, no injection.”

Changing Lifestyle Habits Is Key

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“It's in your best interest to really take a step back and look at your lifestyle habits. This isn't easy. It takes determination and motivation, but that is the only thing that is going to lead to improved health outcomes. And you are keeping those pounds off and being in the same shape as your grandparents and great-grandparents. For most of us, when we look back at pictures of our ancestors, they were in much better shape than the current generation. I mean, think about it on a logical level as well,” he says.

This Is an “Addiction” Issue

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024Shutterstock

“This is an addiction issue. It's an addiction to the wrong types of food and food corporations that make their products highly addictive. They have scientists, the same scientists who worked for big tobacco once to make cigarettes addictive, now work for food corporations, and they know what they are doing, creating these highly addictive fake foods,” he claims. “Would we deal with an addiction to alcohol the same way? Would we say, ‘Oh yes, you can keep on drinking, and we will give you an injection every week to lower the chances of you getting liver cirrhosis? Oh, you are a smoker. You smoke cigarettes, carry on smoking. We'll give you an injection, and maybe your risk of getting lung issues will be reduced.’ Absolutely not,” he says. “We would deal with the root cause, and we would say, you must stop drinking alcohol, and you must stop smoking if you have a problem. But we haven't reached the same level of enlightenment with ultra-processed foods and our toxic food environment.”

Eliminate Processed Food

Diet concept, unhappy asian young woman, girl refusing to eat Pizza in box at home, hand pushing away, deny junk or fast food, fighting to keep it from getting fat. Healthy nutrition of weight loss.Shutterstock

“The only way to really sustain weight loss and get healthy is to eliminate that terrible food from your life,” he claims. “70% of all calorie intake currently in the United States is ultra-processed foods. It's not far off in other Western countries, including the United Kingdom. But if we're serious about people being healthy, then that's what we should be focusing on.”

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

Go the Lifestyle Route

Group of young afro american and caucasian sporty people practicing yoga lesson lying in Dead Body pose, Savasana exercise, working out, resting after practice, indoor close up, studioShutterstock

“There are no shortcuts in health and wellbeing,” he reiterates. “So those are some reasons why I personally would never take Ozempic for weight loss. That would be my own decision. I would go the lifestyle route, and the truth is that well over 90% of people could do that as well.”

Make Your Own Decision

Doctor,,Patient,hospital,medical,healthShutterstock

“But I'm a great believer in healthcare freedom and autonomy. Everybody is free to make their own choices about what they want for their own health,” he says.

RELATED: 5 Proven Tips for Men Over 50 to Eliminate Stubborn Belly Fat

But, Taking a Drug Will Likely Backfire, He Claims

Valparaiso IN USA - March 21, 2024: Ozempic semaglutide injection pen and Rybelsus Semaglutide tablets close upShutterstock

“But I believe that this is going to backfire. Everybody who is overweight or obese and wants to deal with that wants to fix problem has to think very carefully about how they are going to do that. But do not say you are not warned,” he says. “You can weigh up the risks and benefits yourself and make the decision for yourself. But I repeat again, there are no miracle drugs out there, and your body cannot be tricked so easily.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Evidence-Based

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

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

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

Do you want to lose 10 pounds by bikini season? One expert has the meals to help you achieve your weight loss goals. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. In a new post, she recommends a handful of weight-loss meals. “Fat loss comes down to eating smart, fueling your body, and keeping meals simple but high in protein. If I wanted to drop 10 lbs before summer, these are 5 meals I’d be eating on repeat,” she writes. “Eating like THIS = fat loss that actually feels good.”

High-Protein Berry Oatmeal

This breakfast dish is packed with 35g of protein.

Ingredients:

  • ½ cup oats + ½ scoop vanilla protein powder
  • ½ cup almond milk + ½ cup mixed berries
  • ½ tbsp peanut butter + cinnamon.

Why it works: “Keeps energy stable, is high in fiber & protein, and actually fills you up,” she says.

Grilled Chicken & Quinoa Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

This bowl of grilled chicken and grain offers 40g of protein.

Ingredients:

  • 5 oz grilled chicken breast
  • ½ cup cooked quinoa
  • 1 cup roasted Brussels sprouts
  • 1 tbsp olive oil + lemon juice.

Why it works: “Protein + fiber + healthy fats = no cravings,” she says.

Turkey Taco Bowl

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

Next is a Mexican-inspired dish made with ground turkey with 38g of protein.

Ingredients:

  • 5 oz lean ground turkey (93/7)
  • ½ cup cooked jasmine rice
  • ¼ avocado + 2 tbsp salsa
  • ¼ cup black beans + taco seasoning.

Why it works: “Balanced with protein, carbs & fats—plus, it actually tastes good,” she says.

Garlic Butter Shrimp & Sweet Potatoes

Pan fried butter garlic shrimp on plate

Shutterstock

Shrimp and potatoes are a satisfying combination with 35g of protein.

Ingredients:

  • 5 oz shrimp, sautéed in 1 tbsp butter & garlic
  • ½ cup roasted sweet potatoes
  • 1 cup sautéed spinach.

Why it works: “Nutrient-dense, high in protein, and easy to make,” she says.

High-Protein Chocolate Yogurt Bowl

Chocolate colour protein, whey powder sprinkle in cup. Bodybuilding, fitness and gym lifestyleShutterstock

This could be good as a breakfast or dessert, with 30g of protein

Ingredients:

  • ¾ cup Greek yogurt (plain, 0%)
  • ½ scoop chocolate protein powder
  • ½ tbsp almond butter
  • 1 tbsp granola.

Why it works: “Satisfies sweet cravings while keeping protein high,” she says.

Buffalo Chicken Wrap

fresh chicken breast raw on cutting board​8. ChickenShutterstock

In another post she adds three lunch recipes for weight loss.

Ingredients:

  • -1 whole-grain wrap
  • - 4 oz shredded rotisserie chicken
  • -2 tbsp Primal Kitchen Buffalo Ranch Dressing (~70 cals)
  • - shredded lettuce, diced tomato, shredded carrot.

Macros: 40g protein | 26g carbs | 11g fat | 410 calories.

Greek Chicken Bowl

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Ingredients:

  • 4 oz cooked chicken breast
  • 1/2 cup cooked quinoa
  • 1/4 cup diced cucumber & tomato
  • 2 tbsp tzatziki sauce
  • 1 cup steamed broccoli (optional for extra veg).

Macros: 38g protein | 37g carbs | 10g fat | 495 calories.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Taco Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Ingredients:

  • 4 oz lean ground turkey or beef browned, then add taco seasoning
  • 1/2 cup cooked brown rice
  • 1/4 cup black beans
  • 1/4 cup corn
  • 1/4 cup shredded reduced-fat cheese
  • 2 tbsp salsa
  • 1 tbsp light sour cream (optional).

Garlic Butter Steak & Sweet Potato Skillet

Overhead shot of chef preparing ribeye with butter, thyme and garlic. Keto diet.

Shutterstock

In another post, she shares more meals that will help you lose weight.

Ingredients:

• 1.5 lbs lean sirloin steak, cubed

• 2 large sweet potatoes, diced

• 1 tbsp olive oil

• 2 tbsp butter

• 3 cloves garlic, minced

• 1 tsp paprika

• ½ tsp salt & pepper.

Instructions:

1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sweet potatoes, season with paprika, salt, and pepper; cook for 8-10 min until tender.

2. Push potatoes to the side, add butter and garlic, then cook steak bites for 3-4 min per side.

3. Mix everything together and serve!

(40g protein, 420 cals per serving).

Teriyaki Salmon & Rice

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.Shutterstock

Ingredients:

• 4 (4 oz) salmon fillets

• 2 cups cooked brown rice

• 2 cups steamed broccoli

• ¼ cup low-sodium teriyaki sauce

• 1 tbsp sesame seeds

• 1 tbsp olive oil

• Salt & pepper to taste.

Instructions:

1. Preheat oven to 400. Place salmon on baking sheet, brush with teriyaki sauce, bake for 12-15 min

2. While salmon cooks, steam broccoli and prepare rice

3. Drizzle salmon with extra sauce, sprinkle with sesame seeds, and serve with rice & broccoli.

(35g protein, 400 cals per serving),

Slow Cooker Salsa Chicken

mexican chili chicken stew​Slow Cooker Salsa ChickenShutterstock

Ingredients:

• 1.5 lbs boneless skinless chicken breasts

• 1 jar (16 oz) salsa

• 1 can (15 oz) black beans, drained

• 1 cup frozen corn

• 1 tsp cumin

• ½ tsp garlic powder

• 1 tsp salt

• 1 cup cooked jasmine rice (per serving).

Instructions:

1. Place chicken, salsa, beans, corn, and spices in slow cooker. Cook on LOW for 6-7 hours or HIGH for 3-4 hours

2. Shred chicken with forks and mix everything together

3. Serve over jasmine rice or in tortillas for a family taco night

(38g protein, 410 cals per serving) And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
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.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
Copyright fitbymahtab/Instagram
Evidence-Based

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

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

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

Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

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

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.