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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

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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

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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.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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

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“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

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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

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“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

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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

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“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

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“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

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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

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“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

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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

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“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

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“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”

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“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

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“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

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“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

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“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

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“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

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“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.

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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.

Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

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"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

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"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

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Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

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Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. 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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Copyright keithozment_fitcoaching/Instagram

Do you want to lose weight but aren’t sure what to eat for breakfast? Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new social media post, he unveils a handful of breakfast ideas to jumpstart your weight loss. “5 high protein breakfast ideas to eat when you want to shed fat & build muscle,” he writes on Instagram. “🔥MELT BODY FAT🔥These are some of my favorite breakfast options I use to shed body fat and build muscle!” he continues. “When it comes to losing weight and building muscle, it’s crucial you are in an efficient calorie deficit and consuming adequate protein.”

Greek Yogurt Cereal Bowl

Ingredients:

  • 300-400g nonfat Greek yogurt (FAGE brand)
  • 1/4 cup berries
  • 1 cup Premier or Ghost protein cereal.

Macros:

  • Calories: ~400
  • Protein: ~50g
  • Carbs: ~30g
  • Fat: ~5g.

Egg & Cheese McMuffin

Ingredients:

  • 1 Thomas English muffin
  • 1 whole egg + 2 egg whites
  • 1 slice fat-free cheese
  • Optional: 1-3 slices of Canadian bacon

Macros:

  • Calories: ~350-400
  • Protein: ~35-40g
  • Carbs: ~30g
  • Fat: ~10g.

Avocado Toast and Berries with Honey

Ingredients:

  • 1 slice high-protein bread @dohjoybread
  • 1/4 avocado
  • 3 large egg whites + 1 whole egg.
  • 1/4 cup mixed berries
  • 1 tsp honey

Macros:

  • Calories: ~400
  • Protein: ~35g
  • Carbs: ~27g
  • Fat: ~14g.

Breakfast Smoothie

Ingredients:

• 1 scoop of whey protein

• 1/2 cup Greek yogurt

• 1/2 frozen banana

• 1 tbsp peanut butter

• 1/2 cup unsweetened almond or Fairlife milk

Macros:

• Calories: ~400

• Protein: ~40g

• Carbs: ~22g

• Fat: ~12g.

Overnight Oats

Ingredients:

  • 1/2 cup rolled oats
  • 1 scoop whey protein
  • 1/2 cup unsweetened almond milk
  • 1 tbsp peanut butter
  • 1/4 cup Greek yogurt

Macros:

  • • Calories: ~450
  • • Protein: ~39g
  • • Carbs: ~33g
  • • Fat: ~10g.

He Recommends the 40-30-20 Method, First Starting Your Day with 40 Grams Protein

In another post, he touts the benefits of the 40-30-20 Method. “Start your day with 40g of protein. A breakfast smoothie with protein powder, berries, and almond milk or overnight oats with Greek yogurt and protein powder are great options,” he writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Next, Walk for 30 Minutes

“Walk for 30 minutes daily. Split it into two 15-minute sessions if needed. Walking boosts metabolism, reduces stress, and aids fat loss,” he says. 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.

Finally, Lift Weights for 20 Minutes

“Dedicate 20 minutes to weightlifting 3-4 days a week,” he adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Here Is the Workout Split He Recommends

He goes on to reveal a simple 4-day split:

Day 1: Upper Body Push

  1. • Push-Ups or Chest Press (3x12)
  2. • Dumbbell Shoulder Press (3x10-12)
  3. • Tricep Dips or Overhead Extensions (3x12)

Day 2: Lower Body

  1. • Goblet Squats (3x12)
  2. • Romanian Deadlifts (3x10-12)
  3. • Glute Bridges or Step-Ups (3x12/leg)

Day 3: Upper Body Pull

  1. • Bent-Over Rows (3x12)
  2. • Pull-Ups or Lat Pulldown (3x10-12)
  3. • Bicep Curls (3x12)

Day 4: Full Body + Core

  1. • Deadlifts (3x12)
  2. • Dumbbell Clean and Press (3x10)
  3. • Plank Holds (3x30-60 sec).

And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Evidence-Based

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

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Are you trying to achieve a chiseled midsection? One famous fitness trainer and influencer has an important PSA about it. Kelsey Wells is a Sweat trainer and influencer with over 3.1 million followers on Instagram alone. In a new social media post, she pops the lid open on many of the tips she has been reading online about achieving an ab fab figure. “3 foods I stopped eating to reveal my abs,” she writes as a joke, revealing the truth about getting great abs.

Most of What You Read Is BS, She Claims

“CAN WE BE SO FOR REAL RIGHT NOW !!!! I have been seeing so many reels beginning with this exact prompt (or equally unfounded and uneducated ones), and you know what?” she writes. “The young woman I was from pretty much 15-25 would have SAVED THEM ALL then STARVED MYSELF to do whatever bs they prescribed. PLEASE take these reminders to heart ok ILYSM!!!”

Nutrition Is Individual

First, nutrition is individual. “Anyone telling you there is only ONE right and best way to eat for EVERY body in EVERY phase of life, is mistaken. There are many ways of eating that CAN be right and best for YOU to reach YOUR goals, and they may shift and change as you do,” she says.

Follow These 3 Food Rules

There are three food rules you should follow, however. “The only OVERARCHING nutrition advice I think can benefit everyone is to EAT PROTEIN, EAT PLANTS, and STAY HYDRATED!” she writes.

Change Your Mental Relationship With Food

“I will die on this hill— THE KEY TO A HEALTHY DIET IS YOUR MENTAL RELATIONSHIP WITH FOOD,” she says, noting that eating disorders are “(devastatingly) more prevalent than ever. NOTHING you could eat is as unhealthy as SHAMING yourself for eating or equating your WORTH to what you put in your mouth.”

Extreme Restrictions Rarely Work

“Extreme restrictions almost always lead to a negative road. Unless your DOCTOR advices you to cut out whole food groups, I would suggest flexibility and moderation,” she continues.

Visisble Abs Have to Do with Body Fat Percentage

Next, having “visible abs” is NOT achieved through eating or not eating any one specific food, per Wells. “It is simply due to having a low enough body fat percentage for them to show— which varies. The surest way to achieve this body composition shift is through strengthening your core muscles and being in an overall caloric deficit. Anyone pedaling ‘lose belly fat’ etc is full of b S because genetically our bodies store fat differently and we don’t get to choose from which areas we lose or store our body fat first,” she writes.

You Can’t Determine Health by Appearance

“LAST BUT NOT LEAST !!!! You CANNOT TELL BY LOOKING AT SOMEONE how HEALTHY they are! Or if/to what extent they are struggling with the whole host of mental struggles that diet culture rhetorics instigates and propel. Move your body out of love and gratitude for your body. Safeguard your mind. Redefine fitness!!!!!” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.