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I Lost 100 Pounds at Home Before Even Going to a Gym. Here's How.

One woman details her comprehensive plan.

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.

Liza_Marie_lizamarie_fit1
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.

Sometimes, getting started on your weight loss journey is the hardest part. Liza Marie (@lizamarie_fit) is a weight loss influencer who has dropped a whopping 140 pounds, sharing all of her tricks and tips on TikTok. In a viral video, she reveals exactly what she did to get started on her weight loss journey. “If you want to lose weight and you don't know where to start, listen to this. I lost 100 pounds at home before even getting into a gym,” she says. “I lost 140 pounds in total, but a hundred of those pounds in one year for loss at home.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.


The “Power of Walking” Got Her Started on Her Weight Loss Journey

@lizamarie_fit

I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown

Liza maintains that her weight loss journey started with a walk. “I want you to know the power of walking is so strong, and I want you to know that walking is the number one thing that helped me lose the weight,” she says.

She Changed One Thing, Everything

Liza_Marie_lizamarie_fit2lizamarie_fit/TikTok

“I've tried everything in my life to lose weight,” she continues. “Every single diet I tried and I failed because I tried to be perfect with everything. I expected immediate results, I over complicated things. I held myself to such a high standard that it was unrealistic.” However, this time she decided she was going to “completely change” her life, body, mindset, and career.”

She Started Walking 20 to 30 Minutes Up to An Hour

The girl walks along the path in the woods to the light in a white jacket and jeans.Shutterstock

“I started my journey because I wanted to walk up my steps and not be out of breath,” says Liza. “I started walking and every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend, and I did that for two months.” Collingwood agrees that “having a powerful reason to lose the weight (being out of breath was her reason) is key to staying motivated,” she says. “Remember why you started and what is going to keep you going when times get tough.” Also, walking is an excellent way to get started with exercise and to boost metabolism. “We don’t realize how little we move and how much we sit each day. Even just starting with 10 minutes and progressing up from there is better than nothing!” she says.

Then, She Started Tracking Her Movement

Smart watch on the woman's handShutterstock

“The third month came around, I bought an Apple watch. I started a step count, and I made sure that I hit 10,000 steps every single month. Within those three months, I lost anywhere from 30 to 40 pounds, and that is the first time I ever saw a chunk of weight go down,” she claims. Accountability is key, explains Collingwood. “The watch was helping her stay accountable to getting more movement (steps) in each day.”

She Also Cut Out Fast Food

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“During that time, I also cut out fast food,” says Liza. She was also eating the majority of her meals at home and walking daily. “I want you to know the power of a calorie deficit and the power of walking. It's the secret sauce for weight loss when it comes down to losing the weight. It doesn't need to be that complicated,” she says. Cutting out fast food can be a game changer for people who rely often on fast food, says Collingwood. “The portions and calories add up quickly and it’s difficult to eat fewer calories and enough of the good stuff (veggies, lean meats, whole grains) when eating out all the time,” she says.

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Naturally Put Herself Into a Caloric Deficit by Walking and Cooking at Home

woman walking towards unknown placesShutterstock

She maintains that she didn’t start tracking calories “until months into my journey,” but was simply losing the weight by making 80 percent of her meals at home every single week and hitting a daily step goal of 10,000 steps. “I was naturally putting myself in a calorie deficit that I didn't have to track calories. I didn't even know what tracking calories was, and from doing just those two things, I lost 30 to 40 pounds,” she says. “You don’t have to track calories to know that you are eating less than you were before. Just simply having better habits without knowing the numbers can result in big changes and results on the scale,” suggests Collingwood.

Next, She Started Working Out

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“At that moment, when I saw the scale go down, I decided to add more to my plate,” says Liza about her decision to start working out. “I would do around two to three at-home workouts a week, which is why I love all my shy girl workouts that I share, and I also share workouts like this throughout my app just to prove to women that you don't need a crazy gym membership. You don't need to do the craziest workouts. You don't need to be lifting the heaviest weights in order to see results,” she continues, adding that “consistency and nutrition” are “going to show you the results that you want to see.” A lot of people enjoy the privacy of working out at home, says Collingwood. “There are plenty of apps and YouTube videos to find workouts that you enjoy.”

She Started Tracking Calories

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

After losing 80 pounds but “still in the 200s,” she learned about caloric deficit and why people track calories and macros and started calculating her calorie deficit. “I was trying really hard to hit my protein goal, and I was trying very hard to stay within my calorie deficit, but I was not perfect. There were days I went over a bit. There were days I was under a bit. When it comes to losing weight and when it comes to a fitness journey, if you are striving for perfection, you are setting yourself up for failure,” she says. “You will definitely not be perfect every day. There is no such thing. As long as the behaviors are there—getting more protein, getting exercise, etc.most of the time then the results will follow. Starting to actually track can help get much more specific about how much is going in and how much is getting burned. I highly recommend starting to track when you hit a plateau and can’t figure out what isn't working anymore,” says Collingwood.

She Calls Her Method “Habit Stacking”

Liza_Marie_lizamarie_fit4Liza Marie Fit/Facebook

“Doing little things one by one over time and not giving up is what got me here,” Liza says, adding that she now weighs 140 pounds because of what she calls habit stacking. “I started with the steps and cutting out the fast food. Once this became second nature to me, I craved walking. I loved my hot girl walks. I love listening to my podcast. Then I added the next habit, and my next habit was two to three workouts. I'm still doing my first habit, but I'm also doing two to three workouts. I did that for months, took until month eight. Then be like, what's a calorie deficit? Let me start tracking my food. I think the biggest part when people hear calorie deficit, they're triggered because they're like, I don't want to weigh my food. I don't want to track. My food is so beneficial, and it really did really kickstart my weight loss journey. I was already down a lot of weight, but I'm telling you, the second I really focused on my nutrition even more changed my life and those things, I lost this weight at home. I got my gym membership after I lost a hundred pounds,” she says.

Now, This Is Her Lifestyle

Liza_Marie_lizamarie_fit3lizamarie_fit/TikTok

She explains that now “this is her lifestyle,” because she “turned all these things into my lifestyle by not doing them all at once” but instead “doing them one step at a time.” She adds: “You can change your life in any moment. You can lose the weight at home. You don't need to do anything crazy to lose the weight. Do not underestimate the power of walking and do not underestimate a calorie deficit.”

Related: Fitness Expert Bryony Deery Shares Her Secrets For Chiseled Abs

"Start With Something Small"

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood calls her story and lifestyle change “amazing.” “Start with something small. Do it until it becomes a habit and you are pulled to do it every day instead of pushing yourself to do it. hen add something else to the routine. Soon you will have a bunch of new healthy habits that add up to a healthy lifestyle!” she says.

💪🔥Body Booster: Walking is an excellent way to get started with exercise and to boost metabolism. Even just starting with 10 minutes and progressing up from there is better than nothing

More For You

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram

Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

“A decade ago, I stood exactly where you are. I felt stuck in my body. Tired. Frustrated. Overwhelmed by the thought of starting again because, honestly, I wasn’t sure if I could follow through this time. But something shifted. I realized that if I wanted my life to change, I had to stop waiting for the ‘perfect time’ and start taking imperfect action,” she says.

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

“Over the next few years, I lost 100 pounds naturally. No crash diets. No quick fixes. I followed the exact framework I teach my clients—and it didn’t just transform my body... it changed my life. Here are the MOST important lessons I learned along the way,” she continued.

You Can’t Outwork a Bad Diet

Hilary Carver balancebyhilary​Overcoming These 5 Lies Helped Her Lose 100 PoundsCopyright balancebyhilary/Instagram

First, she learned that you can’t outwork a bad diet. “For years, I thought I could exercise my way to results without addressing what I was eating. Spoiler: It didn’t work. When I finally learned how to make meal prep & planning simple, track my food without obsessing, and eat in a way that didn’t feel restrictive—everything changed,” she writes.

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

Next, she realized that changing her mindset is the hardest part. “I had to face the excuses, the self-sabotage, and the limiting beliefs that kept me stuck. It wasn’t about motivation—it was about choosing to show up for myself, even on the hard days,” she says.

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

Lifestyle is also important. “The secret to losing 100 pounds wasn’t in doing more. It was in building small, consistent habits that worked with my life—not against it. These small changes stacked up into a BIG transformation,” she says.

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

She also learned that “nobody is coming to save you.” “This one stings, but it’s the truth: If you want the transformation, you have to take accountability. You have to stop blaming your circumstances and start owning your choices. The moment I stopped making excuses, I started making progress.”

It’s Worth It

Hilary Carver balancebyhilary​You Can Become the Person You Want to BeCopyright balancebyhilary/Instagram

“This journey isn’t just about losing weight. It’s about gaining confidence, energy, and control over your life. It’s about becoming the version of you who feels proud when she looks in the mirror,” she concludes. “I know how overwhelming it feels to start, but I also know what’s waiting for you on the other side of your excuses—and it is SO worth it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Sometimes, getting started on your weight loss journey is the hardest part. Liza Marie (@lizamarie_fit) is a weight loss influencer who has dropped a whopping 140 pounds, sharing all of her tricks and tips on TikTok. In a viral video, she reveals exactly what she did to get started on her weight loss journey. “If you want to lose weight and you don't know where to start, listen to this. I lost 100 pounds at home before even getting into a gym,” she says. “I lost 140 pounds in total, but a hundred of those pounds in one year for loss at home.” We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her strategy.


The “Power of Walking” Got Her Started on Her Weight Loss Journey

@lizamarie_fit

I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown

Liza maintains that her weight loss journey started with a walk. “I want you to know the power of walking is so strong, and I want you to know that walking is the number one thing that helped me lose the weight,” she says.

She Changed One Thing, Everything

Liza_Marie_lizamarie_fit2lizamarie_fit/TikTok

“I've tried everything in my life to lose weight,” she continues. “Every single diet I tried and I failed because I tried to be perfect with everything. I expected immediate results, I over complicated things. I held myself to such a high standard that it was unrealistic.” However, this time she decided she was going to “completely change” her life, body, mindset, and career.”

She Started Walking 20 to 30 Minutes Up to An Hour

The girl walks along the path in the woods to the light in a white jacket and jeans.Shutterstock

“I started my journey because I wanted to walk up my steps and not be out of breath,” says Liza. “I started walking and every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend, and I did that for two months.” Collingwood agrees that “having a powerful reason to lose the weight (being out of breath was her reason) is key to staying motivated,” she says. “Remember why you started and what is going to keep you going when times get tough.” Also, walking is an excellent way to get started with exercise and to boost metabolism. “We don’t realize how little we move and how much we sit each day. Even just starting with 10 minutes and progressing up from there is better than nothing!” she says.

Then, She Started Tracking Her Movement

Smart watch on the woman's handShutterstock

“The third month came around, I bought an Apple watch. I started a step count, and I made sure that I hit 10,000 steps every single month. Within those three months, I lost anywhere from 30 to 40 pounds, and that is the first time I ever saw a chunk of weight go down,” she claims. Accountability is key, explains Collingwood. “The watch was helping her stay accountable to getting more movement (steps) in each day.”

She Also Cut Out Fast Food

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydratesShutterstock

“During that time, I also cut out fast food,” says Liza. She was also eating the majority of her meals at home and walking daily. “I want you to know the power of a calorie deficit and the power of walking. It's the secret sauce for weight loss when it comes down to losing the weight. It doesn't need to be that complicated,” she says. Cutting out fast food can be a game changer for people who rely often on fast food, says Collingwood. “The portions and calories add up quickly and it’s difficult to eat fewer calories and enough of the good stuff (veggies, lean meats, whole grains) when eating out all the time,” she says.

Related: I Lost 100 Pounds in 1 Year. Here’s How I Did It

She Naturally Put Herself Into a Caloric Deficit by Walking and Cooking at Home

woman walking towards unknown placesShutterstock

She maintains that she didn’t start tracking calories “until months into my journey,” but was simply losing the weight by making 80 percent of her meals at home every single week and hitting a daily step goal of 10,000 steps. “I was naturally putting myself in a calorie deficit that I didn't have to track calories. I didn't even know what tracking calories was, and from doing just those two things, I lost 30 to 40 pounds,” she says. “You don’t have to track calories to know that you are eating less than you were before. Just simply having better habits without knowing the numbers can result in big changes and results on the scale,” suggests Collingwood.

Next, She Started Working Out

Home workout - woman exercising in front of a flat screen watching a fitness program or exercising during a TV show lying on a yoga mat in front of the sofa in the living room of a house or apartment.Shutterstock

“At that moment, when I saw the scale go down, I decided to add more to my plate,” says Liza about her decision to start working out. “I would do around two to three at-home workouts a week, which is why I love all my shy girl workouts that I share, and I also share workouts like this throughout my app just to prove to women that you don't need a crazy gym membership. You don't need to do the craziest workouts. You don't need to be lifting the heaviest weights in order to see results,” she continues, adding that “consistency and nutrition” are “going to show you the results that you want to see.” A lot of people enjoy the privacy of working out at home, says Collingwood. “There are plenty of apps and YouTube videos to find workouts that you enjoy.”

She Started Tracking Calories

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

After losing 80 pounds but “still in the 200s,” she learned about caloric deficit and why people track calories and macros and started calculating her calorie deficit. “I was trying really hard to hit my protein goal, and I was trying very hard to stay within my calorie deficit, but I was not perfect. There were days I went over a bit. There were days I was under a bit. When it comes to losing weight and when it comes to a fitness journey, if you are striving for perfection, you are setting yourself up for failure,” she says. “You will definitely not be perfect every day. There is no such thing. As long as the behaviors are there—getting more protein, getting exercise, etc.most of the time then the results will follow. Starting to actually track can help get much more specific about how much is going in and how much is getting burned. I highly recommend starting to track when you hit a plateau and can’t figure out what isn't working anymore,” says Collingwood.

She Calls Her Method “Habit Stacking”

Liza_Marie_lizamarie_fit4Liza Marie Fit/Facebook

“Doing little things one by one over time and not giving up is what got me here,” Liza says, adding that she now weighs 140 pounds because of what she calls habit stacking. “I started with the steps and cutting out the fast food. Once this became second nature to me, I craved walking. I loved my hot girl walks. I love listening to my podcast. Then I added the next habit, and my next habit was two to three workouts. I'm still doing my first habit, but I'm also doing two to three workouts. I did that for months, took until month eight. Then be like, what's a calorie deficit? Let me start tracking my food. I think the biggest part when people hear calorie deficit, they're triggered because they're like, I don't want to weigh my food. I don't want to track. My food is so beneficial, and it really did really kickstart my weight loss journey. I was already down a lot of weight, but I'm telling you, the second I really focused on my nutrition even more changed my life and those things, I lost this weight at home. I got my gym membership after I lost a hundred pounds,” she says.

Now, This Is Her Lifestyle

Liza_Marie_lizamarie_fit3lizamarie_fit/TikTok

She explains that now “this is her lifestyle,” because she “turned all these things into my lifestyle by not doing them all at once” but instead “doing them one step at a time.” She adds: “You can change your life in any moment. You can lose the weight at home. You don't need to do anything crazy to lose the weight. Do not underestimate the power of walking and do not underestimate a calorie deficit.”

Related: Fitness Expert Bryony Deery Shares Her Secrets For Chiseled Abs

"Start With Something Small"

tara_collingwood5dietdivatara/Instagram

Overall, Collingwood calls her story and lifestyle change “amazing.” “Start with something small. Do it until it becomes a habit and you are pulled to do it every day instead of pushing yourself to do it. hen add something else to the routine. Soon you will have a bunch of new healthy habits that add up to a healthy lifestyle!” she says.

💪🔥Body Booster: Walking is an excellent way to get started with exercise and to boost metabolism. Even just starting with 10 minutes and progressing up from there is better than nothing

liza marie pasquale lizamarie_fit
Copyright Liza Marie Fit/Facebook

Nutrition coach Liza (@lizamarie_fit) lost 140 pounds and kept it off—and she lost the first 100 pounds without setting foot in a gym. So, how did she not only lose the weight but maintain it three years later and counting? Liza made two simple lifestyle changes that led to 40 pounds being lost in the first couple of months alone—here’s exactly how she did it.

She Walked Every Day

@lizamarie_fit I lost 100 pounds AT HOME !!! Here is my biggest weight loss tip that got me to where i am today. 140 pounds down and maintained for 3 years! #athomeweightloss #weightloss #natualweightloss #weightlosstips #100poundsdown ♬ original sound - Liza

Liza started walking every single day, before getting an activity tracker and making sure she was hitting at least 10k steps a month. “Every single night I would walk anything from 20 minutes to 30 minutes, sometimes an hour with my best friend. And I did that for two months,” she says. “That is the first time I ever saw a chunk of weight go down.”

No More Junk Food

Liza cut out junk food and started eating at home. “I was eating the majority of meals at home and I was walking every day,” she says. Studies show people who cook and eat at home tend to make healthier choices.

Calorie Deficit

Thanks to Liza’s walking and diet, she had a calorie deficit, which is crucial to weight loss. “It’s the secret sauce for weight loss,” she says. “When it comes down to losing weight, it doesn’t need to be that complicated.”

Working Out

Liza started working out a couple of months into her weight loss journey, excited by the progress she was making. “I would do around two to three at-home workouts a week,” she says. “Which is why I love all my ‘shy girl’ workouts that I share, just to prove to women that you don’t need a crazy gym membership. You don’t need to be doing the craziest workouts to see results.”

Tracking Macros

Liza started tracking the carbs, fat, and protein in her food after she lost 80 pounds and wanted to learn more about nutrition. “I was like let’s hop on the train, let’s take this even further,” she says. “I’m still weighing a lot, I’m still in the 200s, and I want to get to one-derland.”

Protein Goals

Liza focused on maintaining her calorie deficit and hitting her protein goals. “I was trying really hard to hit my protein goal and I was trying really hard to stay within my calorie deficit but I was not perfect,” she says. “There were days when I went over a bit, there were days I went under a bit.”

Realistic Goals

Liza wasn’t hard on herself during her weight loss journey. “If you are striving for perfection, you are setting yourself up for failure,” she says. “Doing little things one by one over time and not giving up is what got me here today.”

Body booster: The simplest changes, when made consistent and sustainable, yield results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lindsey Subrinsky shotbar_lindsey
Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Struggled Throughout Her Youth

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appTrick 2: Strategic Food Tracking for SuccessShutterstock

“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

Keto picture.Flat lay of Keto diet food ingredients on white table.Ketogenic mean Low carb and High fat.Healthy food Concept.Shutterstock

She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Doesn’t Use Food As Comfort Any More

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


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

@indyaagos

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

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

She Also Educated Herself on Macronutrients

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

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

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

@indyaagos

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

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

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

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

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

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

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

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Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

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

She Took Progress Pictures

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

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

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

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

She Also Switched From HIIT to Low Intensity Workouts

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

And, She Prioritized Sleep

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

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

@theguywiththepinkshoes

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

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

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

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

She Also Walks 10,000 Steps a Day

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

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

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

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

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

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

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

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

She Also Followed a Meal Plan

@therealjoyymaria

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

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

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

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

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

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

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

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

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Evidence-Based

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

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

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

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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20 Things to Avoid While on Ozempic
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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

Fried Foods

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

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

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Evidence-Based

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

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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